Progressive Overload Calculator
Enter all sets from your workout to generate your next workout. We calculate 1RM for each set: Epley's formula (weight × (1 + reps / 30)) for all sets, and RPE (Perceived) for your last set if RIR is provided. The highest 1RM across all sets is used for progressive overload recommendations.
Progressive Overload Calculator
Enter all sets from your previous workout. The calculator will automatically identify your top set (highest Epley 1RM) for progressive overload calculations.
Example: Set 1: 175 lbs × 8 reps, Set 2: 185 lbs × 6 reps, Set 3: 180 lbs × 7 reps @ RIR 2 (last set)
Example: Set 1: 175 lbs × 8 reps, Set 2: 185 lbs × 6 reps, Set 3: 180 lbs × 7 reps @ RIR 2 (last set)
Instructions:
Enter all sets from your workout. We calculate 1RM for each set:
- All sets: Epley's formula = weight × (1 + reps / 30) - does NOT use RIR or RPE
- Last set (optional): If RIR provided, uses RPE (Perceived) instead of Epley's
- Result: The highest 1RM across all sets is used for recommendations
| Set | Weight (lbs) | Reps | RIR | |
|---|---|---|---|---|
| 1 | — | |||
| 2 | — | |||
| 3 |