TRAINING / LOAD + REP DECISIONS

PROGRESS.
DON'T
CHASE.

Use a simple decision rule for the next session: add reps, add load, repeat, or back off. One workout is data—not a verdict.

NO LOGINNO DATA STOREDDOUBLE-PROGRESSION LOGIC

INPUT

LAST WORK SET.

NEXT SESSION

—

Enter the last-session inputs to get a decision rule.

SUGGESTED LOAD—
REPS TARGET—

THE RULE

Progress when performance earns it. If technique changes, range of motion shrinks, pain appears or the set is much harder than the target effort, the number on the bar is not a clean progression signal.

Read: How to progress a training program ↗
DESIGENETICS DECISION SYSTEM

PLAN → EXECUTE → ADJUST.

Use progression after you have a stable weekly structure and a consistent way to judge effort.

01 / STRUCTUREProgram BuilderBUILD WEEK ↗02 / EFFORTRPE ↔ RIRCALIBRATE ↗03 / DOSEWeekly VolumeSET RANGE ↗04 / PROGRESSProgression PlannerYOU ARE HERE05 / PREPAREWarm-Up SetsRAMP ↗
NEED THE WHOLE WEEK?BUILD THE STRUCTURE FIRST.

Progression rules work better when the split, weekly frequency and exercise selection are stable enough to generate comparable sessions.

Build my program ↗