Health & Fitness
Progressive Overload Planner
Updated Aug 26, 2026 Reviewed Aug 26, 2026
Build a week-by-week arithmetic strength progression using fixed load, percentage increases, or double progression with optional deload weeks.
Multi-week load scenario
Define progression and optional deload rules
Result
Calculation summary
Enter values to see the result
Your result, breakdown, assumptions, and warnings will appear here.
Live progression preview
Load across planned sessions
Load advances by fixed, compounded percentage, or double-progression rules
Starting load80 kg
Final normal load85 kg
Projected change+6.3%
How to use this calculator
- 1Choose fixed, percentage or double progression.
- 2Set schedule and progression rules.
- 3Optionally insert deload weeks.
Formula
fixed: start + steps × increment; percentage: start × (1 + rate)^steps
Double progression adds load after the repetition range is completed.
Calculation steps
- Generate calendar sessions.
- Advance only normal sessions.
- Round loads and total volume.
Worked example
At 3×6–10, repetitions rise before load increases and resets to 6.
Assumptions
- This is an arithmetic scenario.
- Deloads pause progression.
- Missed work requires input changes.
- Volume load is only an external-load proxy.
Sources
Frequently asked questions
What is double progression?
Reps rise through a range, then load increases and reps reset.
Do deloads erase progress?
No, they pause the counter and overlay a lighter load.
Why are percentages rounded?
Displayed loads use the equipment increment.
Must I follow every load?
No; real readiness is outside the model.
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