Progressive overload planner

Set a start weight and a jump size, and get a week by week plan with easier weeks built in.

Your details

From 60 kg over 12 weeks

80 kg

by the final week, if every session goes to plan

Week 160 kg
Week 262.5 kg
Week 365 kg
Week 4deload: 65 kg, half the sets
Week 567.5 kg
Week 670 kg
Week 772.5 kg
Week 8deload: 72.5 kg, half the sets
Week 975 kg
Week 1077.5 kg
Week 1180 kg
Week 12deload: 80 kg, half the sets
Your jump2.5 kg is 4.2% of 60 kg: inside the NSCA guide of 2.5 to 5% for upper body lifts
A target weight?add one to see the week you might reach it

Small jumps last longer than big ones. A handy rule is 2 for 2: add weight once you can do 2 more reps than planned on your last set in two sessions running. When a session stalls twice, repeat the weight or add a rep instead of more load.

Sharp pain, a pop, or pain that lingers after a session is a reason to stop and see a GP or physio. Chest pain or feeling faint while lifting: stop, and call 999 if it does not pass.

The working

60 kg, 2.5 kg a week

Weeks 1 to 3 run 60, 62.5 and 65 kg; week 4 is a deload at 65 kg with half the sets. Carrying on the same way, week 12 is a deload at 80 kg.

A 2.5 kg jump is 4.2% of 60 kg, inside the NSCA guide of 2.5 to 5% for an upper body lift; for a squat or deadlift the guide is 5 to 10%. With a 75 kg target, the plan gets there in week 9.

Other ways to progress

Weight is only one lever

Add a rep before adding weight (double progression)
Add a set
Slow the lowering
Rest a little less

Stalls

When it stops

Every plan stalls eventually. Repeat the weight, drop 10% and build again, or move to a different rep range for a few weeks.

Read with care

What this cannot tell you

Your recoveryThe plan assumes every session goes well; real life does not.
Long termLinear jumps do not last for years.
InjuryNever add weight to an aching joint.

Questions

Common questions

How much weight should I add each week?

About 2.5 kg for upper body and 2.5 to 5 kg for lower body, while it keeps working.

What is progressive overload?

Gradually asking more of a muscle so it keeps adapting.

Do I need a deload?

Most people do better with an easier week every 4 to 8 weeks.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.