Progression suggestions
Your next target, where it came from, and when it holds.
What you see
An exercise with history shows a card: a label (Add weight, Add reps, Deload, Back into range and others), the target, and the basis (the set it read, its RPE and date). Tap it to fill every set with the target as a faded placeholder. What you typed stays. It then reads Applied ✓.
RPE-based mode may offer two cards: add reps, or take the weight step now. The reasoning is under the exercise's info, Progression.
How the target is chosen
- The session: your latest in the last 8 weeks.
- The top set: the heaviest completed work set. Ties go to more reps, then higher RPE. Warm-ups and drop sets don't count.
- Your mode:
| Mode | You move up when | What changes |
|---|---|---|
| Linear | Every planned work set reached the bottom of your range | Weight + increment. |
| RPE-based | Top set at or under the RPE trigger (default 8) | More reps first, then weight. |
| %1RM | Every session | A percent of your training max or best estimated 1RM, capped by your working 1RM. |
A day that spells out its reps (2×5, a 5/3/2 ladder) is its own target, and days that prescribe differently never share weights. Added load on dips and pull-ups goes reps first. Timed exercises move by your Time step; dumbbells step to real weights. Formulas: Equations. Settings and turning suggestions off: Progression settings.
When the target holds
A hold repeats last time: no card, last session's numbers in the sets. It happens when:
- RPE-based: your top set was above the trigger, or had no RPE (unless the trigger is Off).
- Linear: a work set fell short of your range, or you did fewer sets than planned. A top set below the range gets Back into range or Add reps instead.
- Hold is the focus or stage, or a set is tagged Don't progress.
Three stalls in a row at one weight suggest a 90% deload. Nothing changes until you tap it. In a Deload week the card shows 60%: Run a program.
If your sessions are sliding (best of the last 3 at least 5% under your 8-week best, or 4 each lower, 3% in all), no stall deload is offered and the basis says rebuilding: Working 1RM.