Progressive Overload Planner
Get stronger week by week with a clear plan. Enter your current lift, sets and reps, and this planner builds a week-by-week schedule that raises weight or reps gradually so you keep progressing without burning out.
Your plan
| Week | Weight | Sets x Reps | Volume | Note |
|---|
How to use
- Enter the exercise, your current weight, sets and reps.
- Choose the progression mode — increase weight or increase reps.
- Enter the weeks and weekly increase, then click "Create Plan".
Disclaimer: This is only an estimate, not medical advice or treatment. Always lift with correct form, and contact a trainer or doctor if you feel pain.
Tips
- Raise weight or reps by a small amount only — big jumps are the fastest way to stall.
- If you miss a week’s target, repeat the week instead of skipping ahead.
- Keep your form correct as the weight rises; sloppy reps teach bad habits.
- Rest and sleep matter as much as the plan — progress slows when recovery is short.
Frequently Asked Questions (FAQ)
What does the planner do?
It builds a step-by-step strength plan that increases your weight or reps every week.
What do I enter to build a plan?
The exercise name, the progression mode (increase weight weekly, or reps weekly then weight), start weight, sets, reps per set, the weekly increase, and the number of weeks.
What is a deload week?
A lighter training week, for example every 4th week, that lets your body recover while the long-term plan keeps moving.
What is progressive overload?
Gradually increasing weight or reps over time so your muscles keep adapting and growing stronger.