Progressive Overload Calculator

Use your working weight, completed sets, and rep range to plan a clear next-session target with a simple double-progression rule.

Current working weightUnitReps completed in each working setSeparate sets with commas, e.g. 10, 9, 8. Enter 1–10 sets; use 0 for a failed set.Bottom of rep rangeTop of rep rangeSmallest available increase (kg)Use total bar weight and the total increase across both sides. For dumbbells, use the weight and increase per dumbbell. Changing units relabels your entries; it does not convert them.I completed these reps with controlled technique and could attempt another session at this load.

Your next-session target

40 kg

Reps by set: 11 · 9 · 8

Keep the load and aim for one more total rep, added to the first set below the top of your range. Increase weight only after all sets reach the top with controlled technique.

How this tool works

If technique was not controlled or any set falls below the minimum reps, the tool holds the load and targets the minimum reps. Otherwise it adds one total rep to the first set below the upper limit. Once all sets reach the upper limit, it adds one available increment and resets targets to the lower limit. Increases above 10% of the current weight are held for review. These exact choices are Kova's disclosed planning heuristic, not a validated individualized prescription.

Worked example

At 40 kg with an 8–12 rep range, completing 10, 9, 8 reps gives a next target of 40 kg for 11, 9, 8. Completing 12, 12, 12 with controlled technique and a 2.5 kg increment gives a target of 42.5 kg for 8, 8, 8.

When to use this tool

Deciding whether to add reps or weight next session
Applying double progression to a consistent exercise
Checking whether the available weight increase is a large jump

How to use the result

Use this as a target for the same exercise with comparable technique and rest. It is a simple educational double-progression rule, not Kova's full adaptive app model. A target is not a prediction that you will achieve it; repeat or adjust the session when performance and recovery call for it.

Training notes

Enter working sets at the same load; exclude warm-ups and drop sets.
For a barbell, enter the total load and the increase across both sides. For dumbbells, use values per dumbbell.
Do not increase load after missed minimum reps or uncontrolled technique.

How to use progressive overload calculator

1
Enter completed work
Add your working weight and reps for each set, separated by commas.
2
Set your progression rule
Choose your rep-range limits and the smallest available weight increase. Confirm controlled technique.
3
Review the next target
See whether to repeat the load, add one total rep, or increase weight. Copy or print the target.

Keep planning your workout

Put your plan into practice

Kova helps you log your workouts, follow a program, and keep your next targets in view.

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