Linear vs double progression
Linear adds weight every session. Double progression adds reps inside a range, then adds weight and drops back to the bottom of the range. That’s what this session calculator does.
If reps ≥ max of range → add increment, next reps = min
If reps in range → same weight, +1 rep
If reps well under min → hold or reduce ~10%
If reps in range → same weight, +1 rep
If reps well under min → hold or reduce ~10%
Typical increments
Smallest plate that still feels like a jump: often 5 lb / 2.5 kg on compounds, less on isolation. Tiny jumps beat skipped sessions.
What a stall means
One missed day is noise. Repeated failures at the same load is a stall — sleep, calories, or a deload, not a new spreadsheet. This page is not a log.
Not medical advice
This tool is for education and planning. It does not diagnose, treat, or replace care from a qualified professional.
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