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 5x5 Weight Progression Calculator helps you plan your linear strength gains. Input your starting weight for any 5x5 lift, define your per-session increment, and specify how many future sessions you want to project. The calculator then generates a clear, session-by-session roadmap of your increasing loads, removing guesswork from your training.
Your results display a week-by-week breakdown of the target weight for each of your 5x5 working sets. Review the progression carefully. If the projected weights seem too aggressive or too conservative, adjust your increment. The goal is consistent, manageable progress that builds strength without leading to premature plateaus or injury.
Use this plan as a dynamic guide, not a rigid rule. As you progress, listen to your body. If a planned weight feels too heavy, it's okay to repeat the previous session's weight or make a smaller jump. Conversely, if you're consistently exceeding your targets, consider increasing your increment. Consistency and proper form are paramount for long-term strength development.
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5x5 training is a strength program where you perform 5 sets of 5 repetitions for a given exercise. It's known for its effectiveness in building foundational strength through linear progression.
Your starting weight should be a weight you can comfortably lift for 5 sets of 5 repetitions with good form, leaving a few reps in reserve. Avoid starting too heavy, as this can hinder progression.
A common increment for 5x5 programs is 2.5 kg or 5 lbs per session for major compound lifts. Lighter increments might be used for smaller muscle groups or as you approach advanced stages.
If you fail to complete all reps, repeat the same weight in your next session. If you fail again, consider a small deload before resuming your progression. Consistency is key.
Yes. Bring your result to a free tour or coaching conversation, and the RPM team can help connect it to a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.