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 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.
Related calculators
- Strength One-Rep Max Calculator
Estimate one-rep max with Epley, Brzycki, and Lombardi formulas.
- Nutrition TDEE Calculator
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
- Nutrition Macro Calculator
Convert calorie targets into protein, carbs, and fat grams for your goal.
- Planning Calorie Deficit Calculator
Estimate required daily calorie deficit for a target timeline and bodyweight change.
Background on the Progressive Overload Planner
- Guide How to Use Your One-Rep Max for Training Programming
How to use your one-rep max for programming: estimate it from a 3-5 rep set, set a training max at 85-90%, load sets by percentage, and adjust with RPE.
- Statistics Periodization Statistics: Block, Linear & Undulating Models
Periodization statistics from meta-analyses: periodized vs non-periodized, linear vs undulating and block models, volume, frequency, deloads and tapering.
- Learn What Is Training Frequency? Simply Explained
Training frequency is how often a muscle or lift is trained per week. What it is, what matters once weekly volume is equal, and how to set it.
Articles
- 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? 10-20 Per Muscle
How many sets per week for hypertrophy: 10-20 hard sets per muscle. Pelland 2026 (67 studies) shows growth keeps rising past that, with diminishing returns.
- 11 min read Light vs Heavy Weights for Muscle Growth: The Evidence
Light vs heavy load for muscle growth: the Schoenfeld 2017 meta, Morton 2016, and Lasevicius 2018 show similar hypertrophy to failure, load wins 1RM.
By goal
Use it from an agent or code
Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.
In code, import the same module; it runs where you import it, with no request or key.
import { compute } from "https://aifithub.io/engines/progressive-overload-planner.js";Input and output contract, TypeScript types and the guide for agents.