Progressive overload calculator

Enter last session's working sets. You get next session's weight and rep targets, using double progression: add reps until every set hits the top of the range, then add weight.

How double progression works

Pick a rep range, for example 8 to 10. Keep the same weight and add reps, one set at a time, until every working set reaches the top of the range. Then add the smallest weight step and start again near the bottom of the range. It is simple, it works for beginners and experienced lifters, and it tells you exactly what to aim for each session.

The rules this calculator uses

• Not every set at the top yet: same weight. Aim for one more rep on each set that was below the top.
• Every set at the top, at or below the target RPE: add weight. For barbells and machines the jump stays within about 5% of the current weight; if the smallest step is bigger than that, the calculator says so and suggests smaller plates or another rep first.
• Dumbbells: they come in fixed sizes that are often more than 5% apart, so move up only when every set hit the top of the range, and expect the reps to drop toward the bottom of the range.
• Effort too high: if the sets were more than one point above the target RPE, keep the weight and own the reps first.
• Below the range: if most sets fell below the bottom of the range, keep the weight this time. If it happens again, drop about 5%.

Estimated one-rep max

The calculator also shows an estimated one-rep max (e1RM) from your best set with the Epley formula: weight × (1 + reps ÷ 30), for sets of 10 reps or fewer. Watching the e1RM week to week shows progress even when the weight on the bar has not changed yet.

General training math, not medical advice. Stop and get checked if a lift causes pain. Beginners should learn the movement with a coach before chasing numbers.