8 Week Linear Progression Calculator
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Linear Progression Calculator

Build a basic 8 week linear progression from your previous programme's final week. Set Week 4 as the anchor, step back for Weeks 1–3, then progress forward through Week 8.

Reference only; calculation stays the same.

Previous programme final-week load.

Working sets for every session.

Usually 5–10 per set; lower or higher is OK.

Subtract for Weeks 1–3; add for Weeks 5–8.

Only rounds optional light-session weights.

Use 65–70%; rounded to the setting above.

Optional technique / recovery add-on.

Stuck on the same lifts? Read our ways to get stronger guide for simple training, recovery and nutrition changes that can help you keep progressing.

Already know your max? Use our One Rep Max Chart to estimate 2RM to 10RM training weights.

Bench Press Linear Progression 8 Weeks Week 4 Anchor

Week 4: 100.0kg · 3×5 · Volume: 1500.0kg · Increment: 2.5kg

Programme Parameters

  • Movement: Bench Press
  • Week 4 anchor: 100.0kg, 3×5, 15 total reps, 1500.0kg calculated volume
  • Progression rule: subtract 2.5kg per week before Week 4, then add 2.5kg per week after Week 4
  • Light-session rounding: optional light weights are rounded to the nearest 2.5kg so the result uses realistic gym loads.
Week Movement Weight Sets × Reps Total Reps Volume Change Notes
1 Bench Press 92.5kg 3×5 15 1387.5kg -7.5kg Fallback week: three increments below the previous final week
2 Bench Press 95.0kg 3×5 15 1425.0kg -5.0kg Fallback week: two increments below the previous final week
3 Bench Press 97.5kg 3×5 15 1462.5kg -2.5kg Pre-anchor week: one increment below the previous final week
4 Bench Press 100.0kg 3×5 15 1500.0kg Anchor Anchor week: previous programme final week
5 Bench Press 102.5kg 3×5 15 1537.5kg +2.5kg Progression week: one increment above the anchor
6 Bench Press 105.0kg 3×5 15 1575.0kg +5.0kg Progression week: two increments above the anchor
7 Bench Press 107.5kg 3×5 15 1612.5kg +7.5kg Progression week: three increments above the anchor
8 Bench Press 110.0kg 3×5 15 1650.0kg +10.0kg Peak week: four increments above the anchor
About this linear progression calculator
Learn how it works

What Is a Linear Progression Calculator?

A linear progression calculator creates a simple strength plan where the load changes by the same amount from week to week. This makes the programme easy to follow because every week has a clear target weight and progression rule.

How This 8 Week Linear Progression Works

This calculator anchors Week 4 to the final week of your previous programme. Week 3 is one increment lighter, Week 2 is two increments lighter and Week 1 is three increments lighter. After Week 4, the plan progresses upward so Week 5 is one increment heavier and Week 8 is four increments heavier.

How to Use This Calculator

Select your movement, choose kg or lbs, enter the previous programme's final-week weight, number of sets and reps per set, then choose the weekly increment and rounding. The calculator will generate all 8 weeks with weight, sets, reps, total reps, calculated volume, change from Week 4 and training notes. Optional light-session weights are rounded to practical gym loads.

Bench Press, Squat, Deadlift, Overhead Press and Barbell Row

The movement dropdown supports bench press, squat, deadlift, overhead press and barbell row. The movement is shown in the result for reference, but the calculation stays the same for every lift.

What Is the Light Session Option?

The light session option adds a second table using 65–70% of the main weekly weight. This can be used for technique practice, recovery work, speed reps or an easier second exposure to the movement.

Who Should Use an 8 Week Linear Progression?

This type of progression is useful for lifters who want a simple bridge from one programme into the next. It works especially well when you already know the weight, sets and reps you finished with and want to build forward without making the first week too aggressive.

Linear Progression Calculator FAQs

What should I enter for Week 4?

Enter the weight, number of sets and reps per set from the final week of your previous programme. Week 4 becomes the anchor point for the new 8 week progression.

How are Weeks 1 to 3 calculated?

Week 3 is one increment below Week 4, Week 2 is two increments below Week 4 and Week 1 is three increments below Week 4.

How are Weeks 5 to 8 calculated?

Week 5 is one increment above Week 4, Week 6 is two increments above Week 4, Week 7 is three increments above Week 4 and Week 8 is four increments above Week 4.

Can I use this as a bench press linear progression calculator?

Yes. Select bench press, enter your Week 4 anchor numbers and the calculator will build an 8 week bench press linear progression.

Can I use this as a squat or deadlift progression calculator?

Yes. The same linear structure can be used for squat, deadlift, overhead press and barbell row.

Should I use kg or lbs?

Use the same unit you normally train with. The weekly increment is entered in that same unit.

What increment should I use?

A common starting point is 2.5kg or 5lbs, but smaller jumps may be better for overhead press and larger jumps may be suitable for squat or deadlift depending on the lifter.

Linear Progression Calculator Keyword Reference

Search term Page relevance
linear progression calculator Generate a simple week by week progressive overload plan.
8 week linear progression Create an 8 week strength progression anchored to Week 4.
strength progression calculator Calculate weekly training weights, sets, reps and volume.
bench press linear progression Build a linear bench press progression from a previous programme.
squat linear progression Build a squat progression using a weekly weight increment.
deadlift progression calculator Generate weekly deadlift targets with a simple linear increase.
progressive overload calculator Plan steady increases in training load across a strength block.