{
  "calculator": "progressive-overload-planner",
  "title": "Progressive Overload Planner",
  "site": "AI Fit Hub",
  "input": {},
  "defaults_used": {
    "current_lift_kg": 100,
    "weekly_increase_percent": 1.5,
    "training_weeks": 16,
    "deload_every_weeks": 5,
    "deload_drop_percent": 8
  },
  "result": {
    "primaryLabel": "Working weight at the end of the block",
    "primaryValue": 121.36,
    "primaryFormat": "kg",
    "summary": "13 training weeks adding 1.5% each, 3 deload weeks 8% lighter.",
    "metrics": [
      {
        "label": "Starting lift",
        "value": 100,
        "format": "kg"
      },
      {
        "label": "Peak in block",
        "value": 121.36,
        "format": "kg"
      },
      {
        "label": "Total increase",
        "value": 21.36,
        "format": "percent"
      },
      {
        "label": "Block length",
        "value": 16,
        "format": "number"
      }
    ],
    "schedule": [
      {
        "week": 1,
        "loadKg": 101.5,
        "deload": false
      },
      {
        "week": 2,
        "loadKg": 103.02,
        "deload": false
      },
      {
        "week": 3,
        "loadKg": 104.57,
        "deload": false
      },
      {
        "week": 4,
        "loadKg": 106.14,
        "deload": false
      },
      {
        "week": 5,
        "loadKg": 97.65,
        "deload": true
      },
      {
        "week": 6,
        "loadKg": 107.73,
        "deload": false
      },
      {
        "week": 7,
        "loadKg": 109.34,
        "deload": false
      },
      {
        "week": 8,
        "loadKg": 110.98,
        "deload": false
      },
      {
        "week": 9,
        "loadKg": 112.65,
        "deload": false
      },
      {
        "week": 10,
        "loadKg": 103.64,
        "deload": true
      },
      {
        "week": 11,
        "loadKg": 114.34,
        "deload": false
      },
      {
        "week": 12,
        "loadKg": 116.05,
        "deload": false
      },
      {
        "week": 13,
        "loadKg": 117.79,
        "deload": false
      },
      {
        "week": 14,
        "loadKg": 119.56,
        "deload": false
      },
      {
        "week": 15,
        "loadKg": 110,
        "deload": true
      },
      {
        "week": 16,
        "loadKg": 121.36,
        "deload": false
      }
    ],
    "warnings": [],
    "assumptionsEcho": {
      "current_lift_kg": 100,
      "weekly_increase_percent": 1.5,
      "training_weeks": 16,
      "deload_every_weeks": 5,
      "deload_drop_percent": 8
    }
  },
  "provenance": {
    "run": "https://aifithub.io/api/run/progressive-overload-planner",
    "page": "https://aifithub.io/progressive-overload-planner/",
    "contract": "https://aifithub.io/contracts/progressive-overload-planner.json",
    "engine": "https://aifithub.io/engines/progressive-overload-planner.js",
    "engine_sha256": "41b7908b9311eea50c79c21d7ca555c146225921503ed61c80c6658e0e6620f9",
    "build": "9e8a56a16bda662ba90601b49561a2b176e9c379"
  },
  "disclaimer": "General fitness estimates — not medical advice.",
  "license": "https://creativecommons.org/licenses/by/4.0/",
  "cite": "AI Fit Hub, Progressive Overload Planner (engine 41b7908b9311), https://aifithub.io/api/run/progressive-overload-planner"
}