Calcvers
Progressive Overload Calculator
Training
Generated
September 24, 2026
Projected weight in week 8
72.5kg
+12.5 kg (+20.8%) from 60 kg
Your inputs
- Starting weight
- 60 kg
- Increase by
- Percentage
- Weekly increase
- 2.5 % or kg
- Weeks to plan
- 8 weeks
Breakdown
- Start
- 60 kg
- Total gain
- +12.5 kg
- Avg per week
- +1.8 kg
Week-by-week loading
| Item | Value |
|---|---|
| Week 1 | 60 kg |
| Week 2 | 62.5 kg |
| Week 3 | 62.5 kg |
| Week 4 | 65 kg |
| Week 5 | 65 kg |
| Week 6 | 67.5 kg |
| Week 7 | 70 kg |
| Week 8 | 72.5 kg |
What this means
Progressive overload — gradually asking your muscles to do more over time — is the fundamental principle behind all strength and muscle gains. This plan projects steady weight increases, but overload can also come from more reps, more sets, better form or shorter rest.
Recommendations
- Only add weight when you can complete all prescribed reps with good technique and a rep or two in reserve.
- Smaller, more frequent jumps (using micro-plates) beat big leaps that break your form.
- Expect progress to slow over time — deload or switch progression style when linear gains stall.
Watch out
- Linear increases can't continue forever. When you stall two sessions running, take a deload week before pushing again.