Generate a week-by-week load progression for a given lift, based on your 1RM and a linear or undulating model.
Weight progression
Red line: current 1RM (220 lb)Week-by-week plan
| Week | % 1RM | Sets x reps | Weight (lb) |
|---|---|---|---|
| 1 | 70 % | 3 × 10 | 155 |
| 2 | 73 % | 3 × 9 | 160 |
| 3 | 76 % | 4 × 8 | 167.5 |
| 4 | 79 % | 4 × 7 | 172.5 |
| 5 | 81 % | 4 × 6 | 180 |
| 6 | 84 % | 4 × 5 | 187.5 |
| 7 | 87 % | 5 × 4 | 192.5 |
| 8 | 90 % | 5 × 3 | 197.5 |
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Progressive overload is the only principle that truly matters for long-term strength and muscle gains. It means gradually increasing the stimulus: weight, reps, sets or tempo.
Linear vs undulating progression
Linear: add weight or reps each week (ideal for beginners/intermediates). Undulating: alternate heavier and lighter weeks within a block (better for intermediates/advanced, avoids stalling). Double progression: push reps to a ceiling, then add weight and reset reps.
How much to add
Beginners: 2.5-5 kg/week on the main lifts. Intermediates: 2.5 kg every 2-4 weeks. Advanced: only 5-10 kg/year on their 1RM, so they depend on microprogressions (0.5 kg plates, RIR/RPE, range of motion, tempo). Don't force big jumps: small and steady wins.
Frequently asked questions
How much should I add each week?+
Beginners: 2.5-5 kg/week on the big lifts (squat, deadlift, bench press). Intermediates: 2.5 kg every 2-4 weeks. Advanced: monthly cycles with periodisation.
What is progressive overload?+
The core principle of strength training: progressively increase the stimulus (weight, reps, volume) to force adaptation. Without overload there are no long-term gains.