Progressive Overload Planner
Project lifting progress with weekly increments and planned deloads.
Result
13 training weeks adding 1.5% each, 3 deload weeks 8% lighter.
Working weight by week
Dips are deload weeks; training resumes from the last training load.
Week by week
Rounded to the nearest 2.5 kg.
| Week | Load | Type |
|---|---|---|
| 1 | 102.5 kg | Training |
| 2 | 102.5 kg | Training |
| 3 | 105 kg | Training |
| 4 | 105 kg | Training |
| 5 | 97.5 kg | Deload |
| 6 | 107.5 kg | Training |
| 7 | 110 kg | Training |
| 8 | 110 kg | Training |
| 9 | 112.5 kg | Training |
| 10 | 102.5 kg | Deload |
| 11 | 115 kg | Training |
| 12 | 115 kg | Training |
| 13 | 117.5 kg | Training |
| 14 | 120 kg | Training |
| 15 | 110 kg | Deload |
| 16 | 122.5 kg | Training |
How to use it
- Enter your current working weight (kg, or lb with Units set to US), the weekly increase as a percentage, and the block length. On a 100 kg squat, 1% a week is about 1 kg; smaller lifts such as the overhead press need smaller jumps than squats and deadlifts, and newer lifters can progress faster than intermediates.
- Set how often a deload week comes round and how much lighter it is. Read the week-by-week table: each load is rounded to the nearest 2.5 kg or 5 lb, deload weeks are marked, and training resumes from the last training load after each one.
- If you fail to complete all target reps in two consecutive sessions at the same weight, do not progress. Repeat the same weight until you complete the full rep scheme before adding load.
- Plan a deload every 4–8 weeks. A lighter week (the default is 8% under your last training load, and some lifters cut the sets too) clears accumulated fatigue without losing strength adaptations.
- After illness, travel, or any layoff longer than 2 weeks, reset the planner from your actual current performance — not where you were before the break. Starting too heavy after a layoff is a common way to get hurt.
Questions people usually ask
What is progressive overload?
It is the process of gradually increasing training stress over time so your body has a reason to adapt.
Why include deload weeks?
Because steady progress usually requires recovery phases. Planned deloads help you keep momentum instead of crashing into fatigue.
What if I miss reps before the plan says I should?
That usually means the weekly jump is too aggressive or recovery is lagging. Use a smaller increase and rebuild from the last successful week.
Should every lift progress at the same rate?
No. Smaller lifts usually need smaller jumps, and advanced lifters often need slower progression than newer lifters.
Is this tool free and private to use?
Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.
Do these tools replace medical guidance?
No. These outputs are general fitness estimates — not medical advice.
The formula, worked through
- Formula Progressive Overload Formula
Progressive overload formula: next-week target = current load × (1 + overload_rate). Typical 2.5% novice / 1.5% intermediate / 0.5% advanced.
- Formula Workout Volume Formula
Workout volume formula: volume load = sets × reps × weight. Hard sets = total sets within 2 reps of failure per muscle group per week.
- Formula Junk Volume Threshold Formula
Junk volume: sets above MAV produce diminishing returns. Schoenfeld 2017 meta-analysis: ≥10 sets/muscle/week, plateau by ~20 sets. Above MRV is regression.
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Background on the Progressive Overload Planner
- Guide How to Build Grip Strength
How to build Grip strength: strengthen your grip with expert techniques, specific exercises, and progressive overload strategies.
- Comparison 5x5 vs Hypertrophy Program
Unsure whether 5x5 or a hypertrophy program is right for you? This balanced guide compares their pros, cons, and specific outcomes for muscle building.
- Examples Progressive Overload Examples
Progressive Overload examples: discover how to continuously challenge your body for consistent gains in strength, endurance, and skill.
- Checklist Strength Training Program Checklist
Build an effective strength training program with this actionable checklist. Define goals, structure workouts, implement progressive overload.
- Statistics Periodization Statistics: Block, Linear & Undulating Models
Evidence-based periodization statistics: meta-analysis comparisons of linear, undulating, and block models, plus deload effects and program-design outcomes.
- Learn What Is Hypertrophy? Simply Explained
What is hypertrophy: understand the science of muscle growth with our complete guide to hypertrophy.
Articles
- 10 min read How to Build Muscle: The Evidence-Based Levers
Build muscle by ranking the five levers the research supports: volume, proximity to failure, load, frequency, and protein, each linked to its deep dive.
- 11 min read Training to Failure vs Reps in Reserve: What Works
Training to failure vs reps in reserve, reviewed: Robinson 2024 recasts the binary debate as a continuous proximity curve where size and strength diverge.
- 9 min read How Many Sets Per Week for Hypertrophy? Dose-Response 2026
How many sets per week build muscle? The 2026 Pelland meta-regression maps the hypertrophy dose-response curve and turns it into weekly set targets.
By goal
Use it from code
The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.
import { compute } from "https://aifithub.io/engines/progressive-overload-planner.js";Input and output contract, TypeScript types and the guide for agents.