Progression methods explained

Double progression (our default)

Pick a rep range, say 8–12. Keep the weight the same and add reps to each set every session. When every working set reaches 12, add one load jump (whatever your equipment allows) and drop back to 8 reps.

Example (8–12, +5 lb): 60 × 8/8/8 → 60 × 9/9/9 → 60 × 10/10/10 → 60 × 11/11/11 → 60 × 12/12/12 → 65 × 8/8/8.

Real sessions are messier, such as 12/11/10. That's fine: the load only goes up once the last set also hits the top. It works on any machine or dumbbell, it's hard to overdo, and it suits every level. All levels

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Linear (fixed load jumps)

Same sets and reps every session; add a fixed jump each time you complete them all. Example (3 × 8, +5 lb): 60 → 65 → 70 → 75.

The fastest way to progress while it lasts, and it lasts longest for newer lifters on big lifts. When you miss the reps twice in a row, repeat the weight, then reset about 10% lighter and build back up. Beginner

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RPE / RIR autoregulation

Instead of a fixed weight, you aim for target reps with a set number of reps in reserve (RIR). RPE is the same idea on a 10-point scale: RPE 8 means 2 reps left. The planner estimates a 1RM from today's set (reps plus reps in reserve) and raises it a little each week, about 2% for beginners, 1% for intermediates and 0.5% for advanced lifters.

On the day, adjust: if the set feels easier than planned, add about 5%; if it feels harder, take about 5% off. As a rough guide, 5% of load is worth about 2 reps, 10% about 4 and 20% about 7–8. Good for lifters who can judge reps in reserve honestly. Intermediate Advanced

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Percentage waves

Three-week waves at rising percentages of your estimated 1RM with fewer reps each week, for example 70% for about 11 reps, 75% for 8, then 80% for 6, each left about 2 reps short of failure. The next wave starts again at 70%, but of a 1RM one load jump higher.

Useful on main barbell lifts for advanced lifters. It's also a good loading change to try when a single lift stalls for three sessions in a row. Advanced

Plan it

Custom

Build your own rule: any rep range, a load jump that is a fixed amount (1–45 lb or 0.5–20 kg), a percentage of the current load, or left empty, 1 or 2 reps added per session, load going up when all sets, the first set or total reps hit the top, and where reps restart after a jump. Coaches use this to match a program they already run.

Plan it

Deloads (every method)

A deload lasts 4–7 days: same weight, half the sets, and stop every set 3–4 reps short of failure. Then pick up where you left off. A deload week is also a good time to swap in new exercises for the next block.

When to deload early: count how many of these you notice in the same week: lifts going backwards, poor sleep, low appetite, aches getting worse, no drive to train, unusually high life stress. One is normal. Two or more means deload now.

When lifts stall: if most lifts stall and recovery is poor, deload. If most lifts stall but recovery is good, add a few sets. If one lift stalls, give it three more sessions, then change how it's loaded (for example switch it to waves) before replacing it. If everything stalls and nothing else seems wrong, check sleep, food and stress first.

Choosing a load jump

There's no standard jump. It depends on the exercise and the equipment: a good dumbbell rack might step up 2.5 lb, a basic one 5 lb; one machine stack moves 5 lb at a time, another 15 or 25; a plate-loaded machine can go up by anything from a 1.25 lb microplate to a 45 lb plate. Some machines are simply hard to progress on.

• Use the smallest jump you have. In the planner you can type any jump from 1 to 45 lb (about 0.5–20 kg), tap a quick pick, or leave it empty. Empty plans still work; they tell you when to add the smallest jump your equipment allows.
• When the jump is too big (for example 15 lb on a lateral raise), stay in double progression longer: keep adding reps, even past the top of your usual range, or add a set, until the heavier weight lets you hit the bottom of the range.
• Same machine, same record. Note the jump for each machine; the planner remembers it per exercise on your device.