Free tool
Progressive Overload Calculator
Enter the set you're currently doing and get the next eight weeks laid out — load, reps, sets, and tonnage, with deloads scheduled where they belong. Pick double progression if you're not sure; it's the method that stalls the least. New to the concept? Start with the full guide.
8-week progression
Week 1
135 lbs
3×8
Final week
140 lbs
3×8
Load added
+5 lbs
+4% volume
| Week | Prescription | Volume |
|---|---|---|
| 1 | 3 × 8 @ 135 lbs | 3,240 lbs |
| 2 | 3 × 9 @ 135 lbs | 3,645 lbs |
| 3 | 3 × 10 @ 135 lbs | 4,050 lbs |
| 4Deload | 2 × 11 @ 80 lbs | 1,760 lbs |
| 5 | 3 × 11 @ 135 lbs | 4,455 lbs |
| 6 | 3 × 12 @ 135 lbs | 4,860 lbs |
| 7 | 3 × 8 @ 140 lbs | 3,360 lbs |
| 8Deload | 2 × 9 @ 85 lbs | 1,530 lbs |
Total tonnage across the block: 26,900 lbs. Loads are rounded to the nearest 2.5 lbsso they're actually loadable. Treat this as a starting template — if a week's top set moves faster than expected, take the jump early; if it grinds, repeat the week before progressing.
Which method should you pick?
Double progression — add reps inside a range, then add weight and reset to the bottom. The smallest possible jump, so it stalls last. Best default for accessories and most intermediate lifting.
Linear— add a fixed jump every week at the same rep target. Works while you're a beginner and recovery outpaces the demand; expect to outgrow it within a few months.
Percentage — scale the load by a set percentage each week. Scales sensibly across lifts of very different sizes, which makes it the usual pick for heavy squats and deadlifts where a flat 10 lbs means something different at 135 than at 405.
FAQ
How much weight should I add each week?
For most lifters, 5 lbs (2.5 kg) per week on upper-body lifts and 10 lbs (5 kg) on lower-body lifts is the ceiling of what's sustainable — and that's a beginner rate. Intermediates usually progress in smaller jumps or by adding reps instead of load. If you're adding weight every week without the bar speed dropping, you were probably starting below your true working weight.
What is double progression and why is it the default here?
Double progression means you add reps before you add weight. Working in an 8-12 range, you stay at the same load until you hit 12 reps, then add weight and drop back to 8. It's the default because it self-regulates: adding a rep is a smaller jump than adding a plate, so you accumulate more productive volume before stalling.
Why does the calculator schedule a deload every 4th week?
Fatigue accumulates faster than fitness. Three weeks of pushing followed by one easier week lets the fatigue clear so the adaptation shows up. The deload here cuts load to 60% and halves the sets — enough to keep movement patterns sharp without adding to the hole you're digging. If you're a beginner recovering easily, you can push the block to five or six weeks before backing off.
What if I miss the target reps in a given week?
Repeat the week rather than pushing on. A missed target usually means fatigue, sleep, or nutrition — not that the plan is wrong. Two consecutive missed weeks on the same load is the signal to deload early and restart the block about 10% lighter.
Is progressive overload just adding weight?
No. Load is the most obvious lever, but reps, sets, range of motion, tempo, and shortened rest all increase the demand. Volume — sets × reps × weight — is what the tonnage column tracks, and it can climb even in a week where the bar weight doesn't move. That's why the plan shows volume alongside the prescription.
How does Level handle this automatically?
Level tracks every set you log and adjusts the next session's prescription from your actual performance rather than a fixed template. When your reps-in-reserve suggests you have room, it takes the jump; when your logged sets show accumulated fatigue, it holds the load or schedules the deload early. The calculator here shows the template — Level runs it across every lift and adapts it weekly.
Stop maintaining the spreadsheet
Level runs this progression across every lift in your program and adjusts it from the sets you actually log — including pulling the deload forward when your performance says you need it.
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