Progression settings
Settings → Progression sets the defaults. Programs, workouts, exercises and single sets can override them.
Which setting wins
Most specific first: a set's Don't progress tag, the exercise's Progression scheme, the program's rules, the workout's focus, then Settings. New programs copy your Settings.
To stop suggestions: turn off Progression (or Progression for this program), set a workout's focus to Hold, or tag an exercise Don't progress.
Settings → Progression
| Setting | Options (default) | What it does |
|---|---|---|
| Progression | On, off (on) | Off stops suggestions. Last-session targets still show. |
| Stages | On, off (off) | Stages for every program: Run a program. |
| Working 1RM suggestions, Lower 1RM without asking | On, off (on, off) | Offer or apply a lower 1RM: Working 1RM. |
| Progression mode | Linear, RPE-based, %1RM (Linear) | The rule behind suggestions: Progression suggestions. |
| Top-set RPE trigger | 7, 8, 9, Off (8) | RPE-based: progress when the top set is at or under it. Off: finishing your sets is enough. |
| Default focus | Strength 3–5, Hypertrophy 6–12, Endurance 12–20, Hold, Custom (Hypertrophy) | Rep range for exercises without their own. Editing Min reps and Max reps picks Custom. |
| Increment type, Increment | Weight (lb) or Percent (%) (5 lb; kg if metric) | How far loads move: Equations. Hidden in %1RM mode. |
| % of 1RM default | 1–100 (75) | %1RM: share of your training max. |
| Time step | 5s, 10s, 15s, 30s (5s) | How far timed exercises move. |
Program, workout and exercise
- Program form, Advanced: progression rules: the same mode, trigger, increment and time step, plus Progression for this program. When editing, More options adds a training max and load step per lift, Deload sets (keep all, three quarters, half) and When a lift stalls (after 2 to 6 stalled sessions, default 3, drop to 50 to 95% of the weight, default 90).
- Workout focus: a rep range and Progression for exercises without their own. Use inherited settings clears it.
- Exercise options → Progression → Progression scheme: Program default, Linear, RPE-based or %1RM.
- Training max (%1RM): if Not set, loads use your best estimated 1RM in that rep range, capped by your working 1RM.
Suggestions read your last 8 weeks of sessions.