Find Out What to Lift Next Session
Enter what you did last time and get your next weight, your rep target, and a short outlook for the sessions after it.
This tool was built by Serge (MSc) using double progression, one of the simplest ways to keep getting stronger. My background is a lifelong natural lifter with over a decade of drug-free training and a science background (MSc).
My tools are for educational purposes and give practical guidance, not professional advice.
Most lifters stall for one of two reasons: they add weight too fast, or they never add it at all. Steady progress sits in between, and it comes from small steps that you earn.
Tell the tool how your last set went and it decides whether to go heavier, stay put, or take a small step back. Nothing to sign up for, and no maths on your part.
| Session | Weight | Reps to aim for |
|---|
Why I Trust This Method
I use double progression in my own training because it is very hard to get wrong. You stay at one weight until you reach the top of your rep range, then you go heavier and start the range again.
I recommend it most to beginners, because every jump in weight is tied to something you actually did. It does not depend on a mood, a calendar, or what the person next to you is lifting.
A Quick Example
Say you press 40 kg for a range of 8 to 12 reps. Last session you got 12 clean reps, so the tool moves you to 42.5 kg and asks for 8 again.
A week later you manage 9, then 10, and the weight stays at 42.5 kg until you are back at 12. It feels slow on paper, yet it adds up to a lot over a few months.
When the Tool Says Hold or Step Back
If you reach the top of your range but the last rep was a grind, the tool holds the weight. That is on purpose, because a rep with broken form does not count.
If you land well under the low end of your range, it suggests one small step down. That is normal after poor sleep, a stressful week, or a few missed sessions, and you will usually climb back quickly.
Tools That Work Well With This One
If you are unsure where to start, the one-rep max calculator helps you pick a sensible first weight, and the warm-up set calculator shows how to ramp up to it.
When your program is written in one unit and your gym uses the other, the kg to lbs converter saves the mental maths. And if you would like the whole plan laid out week by week, my Natural Beginner's Muscle Blueprint builds this rule into a 12-week gym program.