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Progressive overload planner
Know exactly what to aim for each week instead of guessing when you get to the gym.
Your result
These tools give general estimates, not medical advice. If food, weight or exercise is causing you distress, a doctor or an organization such as NEDIC (Canada) or the National Alliance for Eating Disorders (US) can help.
How this works
This uses double progression. Add a rep each week until you reach your top target, then add weight and return to your bottom target. Blocks of 6 weeks or more finish with a lighter deload week.
Common questions
What is progressive overload?
Gradually asking more of your muscles over time, usually with more reps, more weight or better-quality sets.
What if I miss my reps?
Repeat the week. Consistent progress with good form beats forcing a schedule.