How do progressions work?

Weights and progressions are calculated differently based on the configuration. T1/T2 exercises have different progression options than T3 exercise because T1/T2 exercises are based on a Training Max.

T1/T2 (Main/Supplemental) Exercises

There are 3 progression options: Auto regulation, Specific week, and Increase Next Cycle. They all increase or decrease the Training Max for the exercise.

Increase Next Cycle

Will increase the Training Max (TM) only once during a cycle, and the weights for the current cycle in progress will not increase. The TM will increase if you hit a new Personal Record (PR) on a PR set OR if you complete all sets at the prescribed reps (or better) at the end of the cycle, good for templates that don't have a PR set. This progression only increase your Training Max, lowering your Training Max is up to you to do when needed.

Specific Week

You select the weeks and your Training Max will increase on the specific week. For a week where you don't want the training max adjusted, like a deload week, leave that week unselected. This progression will increase your TM regardless of how many reps you hit. This progression only increase your Training Max, lowering your Training Max is up to you to do when needed.

Auto Regulation

Personally, I think this is the best progression option. After every workout your Training Maxes will be increased or decreased based on number of reps completed. The adjustment amount is similar but different for exercises with a PR set and exercises without a PR set. Exercises with a PR set only look at the PR set and increase/decrease based on reps hit vs rep target. Exercises without a PR set sum up all reps for each set and compares that to total target reps. See the charts below

T3 (Assistance) Exercises

For T3 exercises, the progressions are applied after every workout. There are 3 options Reps, Weight, and Reps Then Weight.

Reps Progression

When you complete all reps at the prescribed amount the reps for the next exercise will be increased by the amount you select. If you do not complete all reps at the prescribed amount then the reps for the next exercise will be lowered.

Let's assume you select a rep increase amount of 1, if you have an exercise that is 3 sets of 10 reps and you complete all 10 reps, then the next time you perform the exercise the reps will be increase to 3 sets of 11 reps.

On the other hand If you do not complete all 10 reps for each set, then the next time you perform the exercise the reps will be lowered by 1, to 3 sets of 9 reps.

Weight Progression

If you complete all sets and reps at the prescribed reps and weight, then weight will be increased by the amount you select. If you do not complete all sets and reps, then the weight will be lowered.

If you configure a rep range, e.g. 8-12 reps, weight will stay the same if you complete reps within the rep range. If you hit 12 reps or more on all sets, weight will be increased. If you hit 7 reps or less on all sets, weight will be decreased.

Tip: Using a rep range with the weight progression is a good option for exercises where you are struggling to make progress. It allows you to stay in the rep range until you are able to push it to the next level.

Reps Then Weight Progression

This is a double progression, the app will increase the reps until a desired rep amount is hit. Then the app will increase the weight by a selected amount and lower the reps back down to a starting amount.

Say you configure the app to increase reps by 1 until you hit 12 reps then increase the weight by 5 and lower the reps back to 10. Here's how that looks:

• Starting with 3 sets of 10 reps at 100 lbs. You complete all 3 sets.
• Next time the exercise will be 3 sets of 11 reps at 100lbs. Reps increased by 1. You complete all 3 sets.
• Next time the exercise will be 3 sets of 12 reps at 100 lbs. Reps increased by 1. You complete all 3 sets.
• Now, the next time the exercise will be 3 sets of 10 reps at 110 lbs. Weight increased by 10, reps lowered down to 10.
• The process repeats from here.