Linear Progression Calculator
Plan systematic strength progression for beginner programs with consistent weekly increases.
Progression Setup
Final Weight (Week 12)
127.5
kg (Total increase: 27.5 kg)
| Week | Weight | Increase |
|---|---|---|
| 1 | 100.0 kg | +0.0 kg |
| 2 | 102.5 kg | +2.5 kg |
| 3 | 105.0 kg | +5.0 kg |
| 4 | 107.5 kg | +7.5 kg |
| 5 | 110.0 kg | +10.0 kg |
| 6 | 112.5 kg | +12.5 kg |
| 7 | 115.0 kg | +15.0 kg |
| 8 | 117.5 kg | +17.5 kg |
| 9 | 120.0 kg | +20.0 kg |
| 10 | 122.5 kg | +22.5 kg |
| 11 | 125.0 kg | +25.0 kg |
| 12 | 127.5 kg | +27.5 kg |
About Linear Progression
Linear progression involves adding a fixed amount of weight each week. This is ideal for beginners who can recover quickly and make consistent strength gains. Programs like Starting Strength and StrongLifts 5×5 use this approach. As you become more advanced, progression typically slows and requires periodization.
Improves TDEE accuracy if known