About the Progressive Overload Planner
Progressive overload — gradually asking your muscles to do more over time — is the core principle behind getting stronger. This planner turns it into a concrete schedule. Enter your current working weight, sets and reps, choose to add a fixed amount or a percentage each week, and optionally schedule a lighter deload week every few weeks. You get a week-by-week table, a chart of your working weight and estimated one-rep max, and the week you should hit your goal weight.
It suits beginners running a linear progression, intermediates who prefer smaller percentage jumps, and anyone who wants a realistic answer to "how long until I squat 100 kg?". Loads are rounded to the smallest jump your plates allow, so the plan is one you can actually load on the bar.
Real progress is rarely perfectly linear. Beginners can often add weight every session, while experienced lifters may need weeks or months for the same gain. If you miss reps two sessions in a row, repeat the weight or take the deload early rather than forcing the plan.
With the default inputs, the top working weight in the plan is 80. Change any value above to recalculate instantly.
How to use the progressive overload planner
- 1Enter your current working weight, sets and reps for one lift.
- 2Choose a fixed or percentage weekly increase.
- 3Set the plan length and how often to deload, if at all.
- 4Set your plate rounding and an optional goal weight.
- 5Follow the week-by-week table, repeating a week if you miss reps.
Formula and method
n counts the progression weeks completed so far. With a fixed increase the load climbs in equal steps; with a percentage increase each week is r% heavier than the last, so jumps grow slowly over time. Every load is rounded to the nearest plate increment you set.
On a deload week the plan takes the previous week’s load, reduces it by the deload percentage, and does not advance progression — the next week picks up where you left off. Estimated one-rep max uses the Epley formula, and session volume is sets × reps × load. The goal week is found by extending the same plan for up to 10 years.
- n
- Number of progression (non-deload) weeks completed
- r
- Weekly percentage increase
- d
- Deload reduction
- e1RM
- Estimated one-rep max (Epley)
Worked examples
60 kg × 3×8, +2.5 kg a week, deload every 4th week
Weeks 1–3 go 60, 62.5, 65; week 4 deloads to 65 × 0.9 = 58.5 → 57.5 kg. Progress resumes at 67.5 and reaches 80 kg in week 11 (week 12 is a deload). Epley 1RM rises from 60 × (1 + 8/30) = 76 to about 101 kg.
135 lb bench, +2% a week for 10 weeks, no deload
Each week is 2% heavier, rounded to 5 lb. Week 10 is 135 × 1.02⁹ = 161.3 lb, which rounds to 160 — a 25 lb gain. Extending the plan, week 17 is 135 × 1.02¹⁶ = 185.3 lb, the first load that rounds to the 185 lb goal.
Squat 100 kg × 5×5, +2.5 kg a week, goal 120 kg, deload every 6 weeks
Weeks 1–5 run 100 to 110 kg; week 6 deloads to 99 → 100 kg. Progress resumes at 112.5 kg in week 7, reaches the 120 kg goal in week 10 and tops out at 122.5 kg before the week-12 deload.
Frequently asked questions
How much weight should I add each week?+
Beginners can usually add about 2.5 kg (5 lb) per week to lower-body lifts and 1–1.25 kg (2.5 lb) to upper-body lifts. As you advance, smaller jumps of 1–2.5% or progress every few weeks are more sustainable.
What is a deload week?+
A deload is a planned lighter week — typically 10–40% less load or volume — that lets fatigue clear while you keep practising the lifts. Many programmes deload every 4–8 weeks, or whenever progress stalls.
Is adding reps also progressive overload?+
Yes. You can progress by adding reps at the same weight (double progression), adding sets, improving technique or reducing rest. This planner models load increases, which are the easiest to track.
What if I fail to hit my reps?+
Repeat the same weight next session. If you miss twice in a row, deload by about 10% and build back up. Sleep, nutrition and stress all affect whether a week’s jump is achievable.
How is the estimated 1RM calculated?+
It uses the Epley formula, 1RM = weight × (1 + reps ÷ 30). It is most accurate for sets of about 10 reps or fewer; above that, estimates from any formula become much less reliable.