Skip to main content
Calcimator

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.

Inputs

lb
lb

Results

Total Weight Added

10 lb

≈ 2 bags of sugar

Volume Increase

23%

Starting Weekly Volume4,440 lb
Ending Weekly Volume5,460 lb
Projected 1RM (end)241 lb
Weeks Planned12
How to Use This Calculator
  1. Enter your Current Working Weight and Starting Reps.
  2. Set the Target Reps (the rep count before adding weight) and Weight Increment per progression.
  3. Enter the number of Working Sets.
  4. Review Total Weight Gain, Volume Increase %, and Projected 1RM at the end of the cycle.
  5. Use the week-by-week table to plan and track each session.

How the result changes with Starting Reps

Starting RepsTotal Weight AddedVolume Increase
2.95 lb73.5%
7.6510 lb46.7%
1355 lb29.7%
1855 lb29.7%

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

  1. Identify Input Parameters
    4 parameters
    Current Working Weight = 185, Starting Reps = 6, Target Reps (before adding weight) = 10, Weight Increment = 5 = 5 input(s) provided
  2. Calculate Total Weight Added
    Total Weight Added
    10 = 10
  3. Calculate Volume Increase
    Volume Increase
    23 = 23
  4. Calculate Starting Weekly Volume
    Starting Weekly Volume
    4440 = 4440
  5. Calculate Ending Weekly Volume
    Ending Weekly Volume
    5460 = 5460

Engine last updated . Checked against 1 independently-derived test — how we verify calculators.

Related Calculators

The questions that sit next to this one — chosen by subject, including calculators filed under a different category.

Strength Training

Periodization Planner

Plan volume and intensity progression across a training cycle using linear or undulating periodization. See weekly weight, set, and rep targets based on your 1RM.

Strength Training

Training Volume Calculator

Get recommended weekly sets per muscle group based on your experience level, goals, and training frequency. Uses volume landmarks (MV, MEV, MAV, MRV).

Strength Training

Plate Loading Calculator

Find the exact plate combination to reach your target barbell weight. Shows plates per side using standard plate sizes (45, 25, 10, 5, 2.5 lb).

More in Health & Fitness.