Progressive overload calculator

Find your next working weight and rep targets from the sets you completed in your last workout.

Unit

lbkg

Working weight (lb)

Weight increase (lb)

Enter the total weight you can add.

Target rep range

Minimum reps

Maximum reps

Last workout sets

Enter the reps you completed in each working set at this weight.

Set 1

Set 2

Set 3

Next workout

Enter your weight, planned increase, and completed sets to see your next targets.

How double progression works

Build reps within your target range at the same weight. When every working set reaches the top of the range, add your chosen increment and start again at the bottom.

With a range of 6 to 8 reps, a workout of 8, 8, and 6 gives you a target of 8, 8, and 7 at the same weight. When you reach 8 on all three sets, increase the weight and aim for 6 on each set.