Interactive Tool
Volume & Intensity Calculator
Don't guess. Calculate exactly how your total volume changes when you increase the weight, and plan your next "jump" efficiently.
Scenario Simulator
Scenario Simulator
Baseline
Total Volume:0 lbs
Intensity Up
Total Volume:0 lbs
Enter weights and reps for both weeks to see analysis.
Strategy: When to Jump?
Use the slider to see how different rep goals affect your progression strategy.
Low Reps (Strength)10 RepsHigh Reps (Endurance)
Strategy: Once you can hit 10 reps with perfect form for all sets, increase the weight by 5lbs. Expect your reps to drop to ~7. Build back up to 10.
Want to understand the math?
This calculator assumes you understand the "Sawtooth" effect. If you're unsure why volume dropping is actually good, read the full guide.
Read the Progressive Overload Guide