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Free workout tool
Progressive Overload Calculator
Use a rep range and load increment to choose one clear target for your next session.
Set the next target
Build reps inside a range. Once every set reaches the top, add load and return to the bottom.
Next-session target
Add one rep per set.
Keep the load steady and add one rep per set before increasing the weight.
Current
3 × 8 at 80 kg
Next
3 × 9 at 80 kg
This is a simple double-progression target. Repeat or adjust it when technique, recovery, or equipment makes the planned jump unrealistic.
Take the next session into Phemilo.
Build the workout on iPhone, log each set from Apple Watch, and keep the result with your training history.