Progressive Overload Tables

Progressive overload is key to getting stronger and building muscle: steadily increase the work your muscles do so they adapt. Do this by adding weight, reps, sets, improving form, shortening rests, or using harder variations. Make gradual, consistent increases to avoid plateaus and injuries. Track workouts, use good technique, and include planned lighter weeks. At ELEVATE BARBELL CLUB, coaching and community accountability help you progress safely and consistently.

How the formula is calculated

Formula

1RM = Weight x (1 + 0.0333 x Reps)

135 x (1 + 0.0333 x 4)

Example

135 x 1.1332 = 152.98

Level x8 x7 x6 x4-6 x2-4 Proj. Max
1 75 85 95 105 115 130.318
2 80 90 100 110 120 135.984
3 85 95 105 115 125 141.65
4 90 100 110 120 130 147.316
5 95 105 115 125 135 152.982
6 100 110 120 130 140 158.648
7 105 115 125 135 145 164.314
8 110 120 130 140 150 169.98
9 115 125 135 145 155 175.646
10 120 130 140 150 160 181.312
11 125 135 145 155 165 186.978
12 130 140 150 160 170 192.644
13 135 145 155 165 175 198.31
14 135 150 160 170 180 203.976
15 (+15) 135 155 165 180 195 220.974
16 135 155 170 185 200 226.64
17 135 155 175 190 205 232.306
18 135 155 180 195 210 237.972
19 135 155 185 200 215 243.638
20 135 155 190 205 220 249.304
21 135 155*/175 195 210 225 254.97
22 135 155*/180 200 215 230 260.636
23 135 155*/185 205 220 235 266.302
24 135 155*/190 210 225 240 271.968
25 135 155*/195 215 230 245 277.634
26 135 155*/200 220 235 250 283.3
27 135 155*/205 225 240 255 288.966
28 135 155*/210 230 245 260 294.632
29 135 155*/215 235 250 265 300.298
30(+20) 135 155*/220 240 260 280 317.296