Progressive Overload Calculator
Plan a 12-week weight and rep progression for compound lifts. See how gradually adding reps then weight drives volume increases over time.
About this calculator
This always plans a fixed 12-week schedule using a double-progression model: starting from Current Working Weight and Starting Reps, it adds one rep every week until Target Reps is reached, then bumps the weight by Weight Increment and resets reps back to Starting Reps, repeating until week 12 ends. Total Weight Added is simply the number of times that reset happened during the 12 weeks, multiplied by Weight Increment — it is completely unaffected by what Current Working Weight you started at, since that starting number cancels out of a difference (ending weight minus starting weight). Working Sets behaves the same way for Volume Increase %: because both Starting Weekly Volume and Ending Weekly Volume are multiplied by the same Working Sets figure, that multiplier cancels out of the ratio between them entirely, so changing Working Sets rescales both volume numbers together but never moves the percentage increase.
What actually controls the pace of progression is the gap between Starting Reps and Target Reps — a narrower gap means more weight increases fit into the fixed 12 weeks, and a wider gap means fewer. Projected 1RM at the end is a rough estimate (final weight scaled up by final reps/30), not a tested max.
Medical Disclaimer
This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making decisions about your health. Never disregard professional medical advice or delay seeking it because of results from this tool.
Inputs
Results
Total Weight Added
10 lb
≈ 2 bags of sugar
Volume Increase
23%
How to Use This Calculator
- Enter your Current Working Weight and Starting Reps.
- Set the Target Reps (the rep count before adding weight) and Weight Increment per progression.
- Enter the number of Working Sets.
- Review Total Weight Gain, Volume Increase %, and Projected 1RM at the end of the cycle.
- Use the week-by-week table to plan and track each session.
How the result changes with Starting Reps
| Starting Reps | Total Weight Added | Volume Increase |
|---|---|---|
| 3 | 5 lb | 105.4% |
| 4.5 | 5 lb | 94% |
| 9 | 25 lb | 26.1% |
| 15 | 55 lb | 29.7% |
What each input means
- Current Working Weight
- The weight you can currently perform your working sets with good form.
- Starting Reps
- The number of reps you start with after each weight increase.
- Target Reps (before adding weight)
- Once you hit this many reps, increase the weight and reset reps to starting value.
- Weight Increment
- How much weight to add each time. 5 lb for upper body, 10 lb for lower body is typical.
- Working Sets
- Number of working sets per session (excludes warm-up sets).
How this is calculated
Worked example, using the default values
- Identify Input Parameters4 parametersCurrent Working Weight = 185, Starting Reps = 6, Target Reps (before adding weight) = 10, Weight Increment = 5 = 5 input(s) provided
- Calculate Total Weight AddedTotal Weight Added10 = 10
- Calculate Volume IncreaseVolume Increase23 = 23
- Calculate Starting Weekly VolumeStarting Weekly Volume4440 = 4440
- Calculate Ending Weekly VolumeEnding Weekly Volume5460 = 5460
Engine last updated . Checked against 1 independently-derived test — how we verify calculators. Built by Paul Gunder, a software engineer, not a licensed financial, medical, or legal professional.
Frequently Asked Questions
Why doesn't raising my Current Working Weight change Total Weight Added?
Total Weight Added is the final scheduled weight minus your starting weight, and the schedule only increases weight in fixed Weight Increment steps triggered by hitting Target Reps — it never references the starting number again after that. Your starting weight cancels out of that subtraction exactly, so it sets where the schedule begins but not how many pounds get added over 12 weeks.
Does adding more Working Sets improve my Volume Increase %?
No. Starting Weekly Volume and Ending Weekly Volume are both weight x reps x Working Sets, so the same Working Sets figure multiplies into both numbers equally and cancels out of the percentage change between them. More sets raises both volume figures together but leaves the percentage increase exactly where it was.
What actually determines how many weight increases happen in 12 weeks?
The gap between Starting Reps and Target Reps sets the length of each cycle — you add one rep per week until you hit the target, then the weight bumps up and reps reset. A narrower gap completes more cycles inside the fixed 12-week window, which means more weight increases and a larger Total Weight Added for the same Weight Increment.
Why is the schedule always exactly 12 weeks regardless of my inputs?
The planning horizon is fixed at 12 weeks in the engine — none of the five inputs (weight, reps, increment, or sets) change how many weeks are projected, only what happens within those 12 weeks. If your target reps and increment are set for a slower progression, the schedule simply completes fewer full weight-increase cycles by week 12 rather than extending the plan.
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