Valeria Tools
Progressive Overload Planner
Enter your current weight and reps. Get a week-by-week plan using double progression — the most effective method for consistent strength and hypertrophy gains.
Double progression: how it works
Start at the bottom of your rep range at your current weight. Each week, aim to add 1–2 reps. When you reach the top of the range with good form, add the increment weight and drop back to the minimum reps. Repeat. This is the most evidence-based method for consistent hypertrophy over a training block.
The Principles of Progressive Overload
Why progressive overload is non-negotiable
Progressive overload is the fundamental driver of adaptation. Without systematically increasing the stimulus — weight, reps, or sets over time — your muscles have no reason to grow. Research by Schoenfeld et al. (2017) confirms that progressive overload is required for long-term hypertrophy regardless of training frequency or split.
Double progression: the most practical method
Double progression means you first increase reps within a target range (e.g., 8–12), then increase weight and restart at the bottom of the range. It's more forgiving than linear progression (adding weight every session) and better suited for hypertrophy training because it keeps you in the right rep range for muscle growth throughout the block.
How fast should you progress?
For most exercises, a 2.5 kg jump every 1–2 training blocks is realistic for women in the first 2–3 years of training. Progress slows over time — this is normal. For isolation exercises like lateral raises, even 1 kg increments are significant. For compound lifts like hip thrust or squats, 2.5–5 kg per block is a realistic target.
The deload week
The last week of any training block should be a deload: reduce volume and intensity by 40–50%. This is not wasted time — research shows deloads allow supercompensation, where the body comes back stronger after recovery. Skipping deloads chronically leads to accumulated fatigue masking actual fitness gains.
Frequently Asked Questions
What if I cannot add a rep this week?
That is normal — and it does not mean the plan failed. Keep the same weight and reps. If you fail to progress for 2–3 weeks in a row, consider whether sleep, nutrition, or total volume is limiting your recovery. Do not increase weight until you have genuinely hit the top of your rep range with good form.
Should I use the same rep range for all exercises?
Not necessarily. Lower body compound lifts (squats, hip thrusts, deadlifts) often respond well to an 8–12 or 6–10 rep range. Isolation exercises (glute kickbacks, lateral raises) often work better in a 12–20 rep range. Adjust the rep range in the calculator per exercise.
What increment should I use for smaller muscles?
2.5 kg is appropriate for large compound lifts. For isolation exercises, use 1–2.5 kg. Some gyms have 1 kg microplates — these are highly worthwhile investments for upper body and isolation work.
Can I run this plan for multiple exercises simultaneously?
Yes — generate a separate plan for each main lift. Typically, 3–5 main compound exercises per week is sufficient. Each gets its own progression track, and you manage them independently.