Unit
Kilograms
Pounds
Current Weight (kg)
Current Reps Per Set
Sets Per Session
Lift Type
Upper Body Compound
Lower Body Compound
Isolation / Accessory
Overload Method
Double Progression — Add Reps, Then Weight
Linear — Add Weight Every Session
Volume — Add a Set Over Time
Rep Range Target
3-5 Reps — Strength
6-10 Reps — Strength & Size
8-12 Reps — Hypertrophy
12-20 Reps — Endurance
Clear All
Weight jumps are scaled to the lift — lower body handles larger increments than isolation work, where the smallest available plates matter.
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8 Week Progression Path