Progression Rules

What Progression Rules Do

Progression rules recommend what should happen the next time an exercise appears in a workout. The app uses structured rules instead of scripting so the behavior stays visible and easy to troubleshoot.

Rules are configured per template exercise. Template defaults can prefill new exercises, but each exercise can still be changed on its own.

Linear Progression

Plain meaning: weight only.

Linear Progression increases the recommended weight when all completed working sets reach the rule minimum rep target. If any set misses the minimum, the app keeps the same weight.

Double Progression

Plain meaning: reps first, then weight.

Double Progression keeps the same weight while you work up through a rep range. Once all working sets reach the top of the rep range, the app recommends adding weight and returning to the lower rep target.

Set/Rep Scheme Progression

Plain meaning: change the set and rep scheme after repeated misses.

Set/Rep Scheme Progression watches for repeated sessions where the exercise misses the minimum rep target. When the failure threshold is reached, the app keeps the weight but recommends the configured fallback set and rep scheme.

Example: after repeated misses at 3 x 8-12, change the next workout to 4 x 6-8.

Failure-Based Deload

Plain meaning: reduce weight after repeated misses.

Failure-Based Deload watches the latest sessions for repeated misses. When the failure threshold is reached, the app reduces the recommended weight by the configured deload percent.

Equipment-Aware Rounding

After a progression rule calculates the next weight, the app rounds the recommendation to something that can actually be loaded.

Plate-loaded, barbell, Smith machine, and plate-based exercises use the active bar and plate inventory from the Plate Calculator. If the exact target is not possible, the app uses the closest lower load.

Rounding follows the preferred weight unit on your profile. Pound users get pound increments; kilogram users get kilogram increments. The workout note explains when a recommendation was rounded.

Changing your preferred unit does not convert existing workout, bodyweight, bar, or plate numbers. Use the setting as an account-level mode for how values should be entered and displayed.

Important Settings

• Increase amount: how much weight to add when the rule advances.
• Rule reps min/max: the rep targets the rule uses to judge success or failure.
• Failure sessions: how many recent missed sessions trigger a scheme change or deload.
• Deload percent: how much to reduce weight for Failure-Based Deload.
• Fallback sets/reps: the alternate set and rep scheme used by Set/Rep Scheme Progression.