Weekly Weight Training Progression Tracker Calculator

Training Input Form

Trainee Name

Exercise Name

Week Number

Goal Type

Progression Model

Current Bodyweight (kg)

Training Max (kg)

Optional. Used for intensity percentage.

Previous Week Weight (kg)

Current Working Weight (kg)

Reps per Set

Sets Completed

Target Reps

Target Sets

Weekly Sessions

Average RPE

Recovery Score (1-10)

Load Increment (kg)

Desired Weekly Progress (%)

Stalled Weeks

Deload Threshold (weeks)

History Data

Enter one line per week using: week,weight,reps,sets,sessions,bodyweight
Example: 4,77.5,6,4,3,73.6

Plotly Progress Graph

Tracks weekly volume, estimated strength, and bodyweight trend.

Example Data Table

Week	Weight (kg)	Reps	Sets	Sessions	Bodyweight (kg)	Weekly Volume (kg)	Estimated 1RM (kg)
1	70.00	8	4	3	74.00	6720.00	88.67
2	72.50	8	4	3	74.00	6960.00	91.83
3	75.00	7	4	3	73.80	6300.00	92.50
4	77.50	6	4	3	73.60	5580.00	93.00

Formula Used

1) Session Volume
Session Volume = Weight × Reps × Sets

2) Weekly Volume
Weekly Volume = Session Volume × Weekly Sessions

3) Estimated 1RM
Estimated 1RM = Weight × (1 + Reps ÷ 30)

4) Completion Ratio
Completion Ratio = (Actual Reps × Actual Sets) ÷ (Target Reps × Target Sets) × 100

5) Intensity Percentage
Intensity % = Working Weight ÷ Training Max × 100

6) Volume per Bodyweight
Volume per Bodyweight = Weekly Volume ÷ Bodyweight

The strain score blends workload, effort, and recovery. It is a practical readiness signal, not a medical or coaching diagnosis.

How to Use This Calculator

Enter your name, exercise, current week, and training goal.
Add current bodyweight, training max, last week’s load, and current working weight.
Provide actual reps, sets, weekly sessions, RPE, recovery score, and desired progression rate.
Select a progression model that matches your program style.
Paste optional history rows to build a longer trend graph.
Press Calculate Progression to show results below the header and above the form.
Review weekly volume, estimated 1RM, readiness, deload advice, and the next target weight.
Use the CSV and PDF buttons to save the report.

FAQs

1) What does this tracker calculate?

It estimates weekly training volume, intensity, estimated one-rep max, workload efficiency, readiness, and a suggested next target load using your current weekly lifting data.

2) Why is estimated 1RM useful?

Estimated 1RM helps you compare strength changes over time without testing a true maximal lift every week. It is useful for trend tracking and programming decisions.

3) What does weekly volume tell me?

Weekly volume reflects the total amount of work performed. It helps you judge whether your program is increasing, stable, or dropping in overall workload.

4) When should I increase the load?

Increase load when you meet target reps and sets, recovery is acceptable, and effort remains controlled. The calculator uses those signals to suggest a reasonable next target.

5) What does a deload recommendation mean?

A deload recommendation appears when fatigue markers are high, recovery is low, or progress has stalled for several weeks. It suggests temporarily reducing the load.

6) Can I use this for hypertrophy training?

Yes. Select the hypertrophy goal and monitor weekly volume, workload tolerance, and small load changes. The tracker still works well for muscle-focused programming.

7) How should I format the history data?

Use one line per week in this order: week, weight, reps, sets, sessions, bodyweight. Example: 4,77.5,6,4,3,73.6

8) Why compare volume to bodyweight?

Volume relative to bodyweight adds context. It helps compare workload efficiency across weeks, especially when your body mass changes during a training block.