Progressive overload calculator
Enter your last session and get your next weight using double progression — the same rule the app uses.
Next session
82.5 kg
+2.5kg
How this was calculated: You reached the top of the 8–10 range on all 3 sets, so your target goes from 80kg to 82.5kg. Aim for 8+ reps next time.
Estimates for healthy adults, not medical advice. If you are pregnant, have a medical condition or a history of disordered eating, speak to a qualified professional first.
Worked example
Bench press, 3 × 8–10 at 80kg. If you get 10, 10, 10, your next target is 82.5kg. If you get 10, 9, 8, stay at 80kg and try to add reps next time. If you fall below 8 for three sessions running, that is a stall — reduce the load 5–10% and build back up.
Common questions
- What is double progression?
- You add reps at a fixed weight until every set reaches the top of your rep range, then add weight and drop back to the bottom of the range.
- How much weight should I add?
- Small jumps work best: 2.5kg on most barbell lifts under 100kg, 1–2kg on dumbbells and small isolation exercises.
- What if I can’t add weight every week?
- That is normal once you are past the beginner stage. Adding a rep is progress too. Repeated failure across sessions is the signal to change something.
Never work out your next weight again. It learns from what you lift.
6 Pack Club starts from these numbers, then learns from what you actually log — and tells you why every time it changes something.
See your free plan