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
Results
Total Weight Added
10 lb
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.
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