Who this plan suits
- You want an objective rule for progression.
- Your exercise technique is reasonably consistent.
- You can record sets, reps and load.
Before you start: use pain-free ranges of motion and loads you can control. If you have an injury, medical condition, are pregnant or are returning after a long break, get individual guidance from an appropriately qualified professional.
Your weekly plan
Upper A
Lower A
Upper B
Lower B
How to progress
Example: bench press for 3 × 6–10. Keep the same load until you can complete 10, 10 and 10 with the planned technique and one or two reps still available. Add the smallest load next time and begin near six reps again. If one set lags, keep the load.
How to manage recovery
A flat workout is not failure. Hold steady when sleep, stress or soreness is temporarily worse. If the same movement regresses for two or three weeks, reduce its volume or load briefly, then rebuild.
Frequently asked questions
Should I add weight every workout?
No. Add load after you earn it inside the rep range. Smaller muscles and advanced lifts may progress more slowly.
Does adding reps count as progressive overload?
Yes. More controlled reps at the same load and technique increase completed work. Range of motion and execution should remain consistent.
What if my gym has large weight jumps?
Use more reps, add a set only when recoverable, or use microplates where suitable. Do not sacrifice technique to force a jump.
The plan should learn from the result
Turn this starting point into an adaptive plan.
Adapt Fitness records what you actually complete, highlights undertrained muscles, and adjusts the next workout around your progress, equipment and recovery.
See Adapt Fitness ↗