After years of using progressive overload to build strength in compound lifts, I decided to create a free program to help others achieve consistent gains. Traditional progressive overload programs typically increase weights by 2.5-5% every 1-2 weeks, but this can be too aggressive for many lifters.
My 16 week program takes a more sustainable approach. It starts with your current working weight and calculates micro-increases over 16 weeks. For example, if you’re squatting 100kg and want to reach 170kg, the program breaks this down into manageable weekly increments.
A key principle: only increase weight when you can complete all prescribed reps with proper form, stay there until you hit all sets. This ensures steady progress while minimising injury risk, I’ve even included a couple of deload weeks!
Want to calculate your own 16 week progression?
Use my progressive overload calculator.
Enter your starting weight and desired goal weight, the rest will be done for you!
Set Your Training Goals
| Exercise | Start Weight (kg) | Goal Weight (kg) | Progress Check |
|---|---|---|---|
| Leg Press | |||
| Deadlift | |||
| Bench Press | |||
| Bentover Row | |||
| Shoulder Press |
Month 1
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Leg Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Deadlift |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Bench Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Bentover Row |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Shoulder Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Month 2
| Exercise | Week 5 | Week 6 | Week 7 | Week 8 |
|---|---|---|---|---|
| Leg Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Deadlift |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Bench Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Bentover Row |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Shoulder Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Month 3
| Exercise | Week 9 | Week 10 | Week 11 | Week 12 |
|---|---|---|---|---|
| Leg Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Deadlift |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Bench Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Bentover Row |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Shoulder Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Month 4
| Exercise | Week 13 | Week 14 | Week 15 | Week 16 |
|---|---|---|---|---|
| Leg Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Deadlift |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Bench Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Bentover Row |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
| Shoulder Press |
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
Set 1: x kg
Set 2: x kg
Set 3: x kg
Set 4: x kg
Set 5: x kg
|
