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Free Progressive Overload Program: Simple & Easy

When Should I Progressively Overload?

To increase your workout difficulty, first make sure you’re doing each move the right way, which means safely and with good technique. Stick to the same workout for at least two weeks, or even a month, before making it tougher. Working with a trained gym coach or an online fitness instructor can assist in achieving your fitness goals.

Progressive Overload Example

Adding more weight to a workout is a method to challenge muscles more. Week 1: Do a bench press using 100 pounds (lb). Week 4: Do a bench press with 105 lb.

Week 1-4: Foundation Phase

  • Objective: Build a base level of strength and technique.
  • Workout Frequency: 3 days a week (e.g., Monday, Wednesday, Friday).
  • Exercises:
    • Squats: 3 sets of 10-12 reps
    • Bench Press: 3 sets of 10-12 reps
    • Bent-over Rows: 3 sets of 10-12 reps
    • Leg Press: 3 sets of 10-12 reps
    • Overhead Dumbbell Press: 3 sets of 10-12 reps
  • Weight Selection: Pick a weight you can lift for 12 reps with moderate effort. If you can do 12 reps comfortably, increase the weight in the next session.

Week 5-8: Development Phase

  • Objective: Gradually build strength and endurance.
  • Workout Frequency: 3-4 days a week.
  • Exercises:
    • Deadlifts: 4 sets of 8-10 reps
    • Incline Bench Press: 4 sets of 8-10 reps
    • Lat Pull-Downs: 4 sets of 8-10 reps
    • Leg Curls: 4 sets of 8-10 reps
    • Shoulder Press Machine: 4 sets of 8-10 reps
  • Weight Selection: Increase weight slightly from the previous phase. Aim for a weight that is challenging for 10 reps.

Week 9-12: Intensification Phase

  • Objective: Focus on building maximum strength.
  • Workout Frequency: 4 days a week.
  • Exercises:
    • Front Squats: 5 sets of 6-8 reps
    • Dumbbell Chest Flyes: 5 sets of 6-8 reps
    • One-Arm Dumbbell Rows: 5 sets of 6-8 reps
    • Calf Raises: 5 sets of 6-8 reps
    • Arnold Press: 5 sets of 6-8 reps
  • Weight Selection: Choose a weight that allows you to complete 6-8 reps with good form but feels challenging by the final reps.

Continuous Progression and Tips

  • Reevaluate Regularly: Adjust weights and exercises every 4 weeks based on progress.
  • Progressive Overload: Aim to increase the weight, reps, or both in each session.
  • Rest and Recovery: Prioritize rest days and proper nutrition for optimal results.
  • Record Keeping: Maintain a workout log to track progress and adjustments.

Feeling lost in your fitness journey? Download our app for personalized coaching, guiding you every step of the way towards your goals. Get the support and expertise you need, right at your fingertips with PumpX!

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