Plan your 5x5 linear progression.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
This calculator plans a straight linear progression for any 5x5 lift. Enter the weight you're starting at, how much you add each session and how many sessions ahead you want to look. It shows your next session's load and where you'll be after that many sessions, so you aren't working out the jumps in your head.
Both numbers are for your 5x5 working sets. Check the projected weight against what you can realistically lift: if it looks too aggressive or too conservative, change the increment. You want steady, manageable progress that builds strength without an early plateau or an injury.
Treat the projection as a guide, not a rule. If a planned weight feels too heavy on the day, repeat the previous session's load or take a smaller jump. If you keep beating your targets, a bigger increment may suit you. Over the long run, good form and regular training matter more than any single session.
To see the gym before you start, book a free guided tour of RPM Gym.
A strength program built on 5 sets of 5 reps of a lift, usually with a little weight added each session. It's a well-known way to build base strength through linear progression.
Pick a weight you can lift comfortably for all 5 sets of 5 with good form, with a few reps left in reserve. Starting too heavy leaves you less room to progress.
A common choice on the main compound lifts is 2.5 kg (or 5 lbs) per session. Smaller jumps are often used for lighter lifts and as you get closer to your limits.
Repeat the same weight next session. If you miss again, take a small deload before you start progressing again.
Yes. Show a coach your starting weight and increment on a free guided tour or in a coaching conversation, and they can build the progression into a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.