| A | B | C | D | E | F | G | H | |
|---|---|---|---|---|---|---|---|---|
1 | ||||||||
2 | PROGRESSIVE OVERLOAD CALCULATOR | |||||||
3 | CURRENT WEEK | HOW TO USE THE CALCULATOR | ||||||
4 | Days per week | 5 | days | 1 | Enter days, weight and sets for your CURRENT WEEK | Light grey section | ||
5 | Hanging weight | 5.5 | kg/lb per set | 2 | Note the 'Total volume in kg/lb' for the CURRENT WEEK | |||
6 | Sets | 8 | sets | 3 | See the recommended MIN/MAX TOTAL VOLUME INCREASES | Blue section | ||
7 | Total volume | 220 | kg/lb for the week | 4 | Enter days, weight and sets for UPCOMING WEEK | Dark grey section | ||
8 | 5 | Note the 'Total volume in kg/lb' for the UPCOMING WEEK | ||||||
9 | MIN/MAX TOTAL VOLUME INCREASES | 6 | Correct progressive overload is shown by total highlighted GREEN | |||||
10 | 20% increase (min) | 264 | kg/lb for the week | |||||
11 | 30% increase (max) | 286 | kg/lb for the week | ADDITIONAL INFO: | ||||
12 | This is for vacuum and compression hanging methods | |||||||
13 | UPCOMING WEEK | We recommend that all sets are 15 minutes | ||||||
14 | Days per week | 7 | days | You don't have to progressively overload every week | ||||
15 | Hanging weight | 6 | kg/lb per set | |||||
16 | Sets | 8 | sets | |||||
17 | Total volume | 336 | kg/lb for the week | |||||
18 | KEY | |||||||
19 | Minimal change compared to current week (<20%) | |||||||
20 | Correct progressive overload (20-30%) | |||||||
21 | Too much increase (>30%) | |||||||
22 |