StrengthPeaking.com
Linear Progression Calculator
Build a simple 8 week progressive overload plan using linear progression. Set Week 4 from your previous programme's final week, step back for Weeks 1–3, then progress forward through Week 8.
Bench Press 8 Week Linear Progression from 100.0kg Week 4 Anchor
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.
1
Bench Press
92.5kg
2
Bench Press
95.0kg
3
Bench Press
97.5kg
4
Bench Press
100.0kg
5
Bench Press
102.5kg
6
Bench Press
105.0kg
7
Bench Press
107.5kg
8
Bench Press
110.0kg
Main progression table
Spreadsheet-friendly view
The week cards above are optimised for phones. Use this table for desktop review, copying, printing and CSV-style checking.
| 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 |
Save or share this progression
Copy a reusable link, create a polished PDF, or download the full main session plan as a spreadsheet-friendly CSV.
About This Linear Progression Calculator
This calculator helps you plan a simple progressive overload cycle for the main barbell lifts. Linear progression is one of the most straightforward ways to apply progressive overload: you start with a manageable load, build momentum and increase the weight by a consistent amount over time.
Use your previous programme's final-week weight as the Week 4 anchor. Weeks 1, 2 and 3 fall back by the same selected increment, then Weeks 5, 6, 7 and 8 progress upward by that same increment.
It can be used for bench press, squat, deadlift, overhead press, rows or any lift where you want a clear weekly progression. The movement dropdown is included as a useful reference in the saved result and output table; it does not change the calculation.
The optional light session uses 65–70% of the normal weekly weight for easy technique or recovery work.
Program guide
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. Linear progression is a simple form of progressive overload because it gradually increases training stress in a clear, repeatable way.
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, giving you a structured progressive overload plan rather than random weight jumps.
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, or anyone who wants an easy progressive overload structure without complex percentage calculations. 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
Is linear progression the same as progressive overload?
Linear progression is one method of progressive overload. Progressive overload means gradually increasing training stress over time, and linear progression does this by increasing the weight by a fixed amount each week or session.
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.