Progressive Overload Calculator
Next week's numbers, in 20 seconds.
Enter what you lifted last time. The calculator applies double progression, the same rule used in The Natural Mass Method, and tells you the weight, the target reps and your feeder warm-up sets for the next session.
This is an estimate, not a prescription. How much you can add each week depends on sleep, food, stress, technique, training age, the exercise and the day itself. If the numbers feel wrong for your body, trust your logbook and your form over the calculator, and never add weight at the cost of a full range of motion.
Double progression in one minute
Double progression means you progress two things, in order: first reps, then weight. You pick a rep range, say 6–12. You keep the same weight and add reps every session until every hard set reaches the top of the range. Then you add a small amount of weight, drop back to the bottom of the range and climb again.
The rules the calculator uses
| What happened last time | What to do next |
|---|---|
| Every set reached the top of the range, 0–2 reps in the tank | Add weight: about 5% on big lower-body lifts, 2.5% on upper-body and isolation work, rounded to plates you have. Start again near the bottom of the range. |
| Inside the range | Same weight. Beat the logbook: one more rep on at least one set. |
| Below the bottom of the range | The weight is too heavy for this range. Take off 5–10% and build back. |
| 3 or more reps left in the tank | The sets weren't hard enough to count. Same weight, take them closer to failure. |
| Stuck for 2–3 sessions | Back-off: take 10% off, rebuild over a few weeks, and check sleep and food first. If a muscle stalls on every exercise, add one set for it. |
Why feeder sets?
Feeder sets are short warm-up sets that get heavier: a light set of 12–15, a medium set of 3–4, and on heavy compounds an optional single double near your working weight. They warm the joints, rehearse the movement and tell you how strong you are today, without tiring the muscle before the sets that count.
The calculator gives you the numbers. The guide gives you the plan.
The Natural Mass Method explains how hard each set should be, how many sets you need, which exercises to pick and complete plans for 5, 4 and 3 days a week that you can run for a year or more.
See The Natural Mass MethodQuestions
How much weight should I add each week?
Less than you think. On most lifts the weight goes up every few weeks, not every week. Most weeks you add reps. Beginners can add weight more often; after a few years, a few reps a month is real progress.
What if my gym only has big jumps?
Stay at the current weight longer and go a rep or two past the top of the range before jumping, or use the next machine pin and accept a lower rep count for a few sessions. Microplates or 1 kg add-ons help on isolation work.
Should every set be to failure?
No. Hard sets in this method end 0–2 reps short of failure. Isolation work and machines can go to failure safely; heavy free-weight compounds usually stop one rep short.
Does this work for cutting?
Yes, but expect to hold your numbers rather than beat them. On a cut, keeping the same weight and reps is a win.
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