Progressive Overload Plan Calculator

Work out progressive overload plan instantly with clear inputs, formula shown and shareable results.

About Progressive Overload Plan Calculator

Progressive overload compounds, so a 2.5% weekly rise on 80 kg reaches 97.5 kg after eight weeks - a 21.8% gain. Compounding is why small increments work and why the same percentage becomes a larger absolute jump each week. Beginners can sustain this for a while; intermediates usually need increments of 1% or less.

Formulas

Compounded progression

end weight = current x (1 + weekly increase)^weeks

Weekly increment

increment = current weight x weekly increase

Worked example

With the default values below, Progressive Overload Plan Calculator returns Weight At The End Of The Block of 97.5. Change any input above and every figure here is recalculated in your browser.

Inputs used

Current working weightminimum 0 kg: 80 kg
Planned weekly increaseminimum 0 %: 2.5 %
Weeks in the blockminimum 1: 8

Results

Weight At The End Of The Block: 97.5 kg
Total Load Added: 17.5 kg
First Week's Increment: 2.00 kg
Total Increase: 21.8%

Step by step

1Values used
2Compounded progression
3Weekly increment
4Weight At The End Of The Block= 97.5 kg
5Total Load Added= 17.5 kg
6First Week's Increment= 2.00 kg
7Total Increase= 21.8

Assumptions and limits

The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

Is linear progression sustainable?

Only for beginners, and only for a few months. Past that, progress must be measured over blocks rather than weeks.

What if I stall mid-block?

Hold the weight and add reps, or take a deload week and restart the block 5-10% lower. Repeated missed sessions mean the increment is too aggressive.