Squat Load Progression Calculator
Plan weekly squat loading from your current max.
Enter your values
ⓘ Live results
Results
- Week 1 working weight
- 84 kg
- Week 3 working weight
- 92.6 kg
- Deload week 4
- 71.4 kg
- Projected new 1RM
- 126 kg
| Week | Load | Sets x reps |
|---|---|---|
| 1 | 84 | 4 x 6 |
| 2 | 88.2 | 4 x 5 |
| 3 | 92.6 | 5 x 3 |
| 4 deload | 71.4 | 3 x 5 |
Quick answer
Linear progression adds a small percentage each week, then deloads to allow supercompensation.
week load = 1RM x base% x (1 + weekly increment)^week
How to use the Squat Load Progression Calculator
- 1Enter your tested or estimated one-rep max.
- 2Start at 65-75% and add about 5% each week.
- 3Take the deload seriously — it is where adaptation happens.
Worked example
Using the values the calculator loads with:
Inputs
- Current 1RM120 kg
- Starting intensity70 %
- Weekly increase5 %
Results
- Week 1 working weight84 kg
- Week 3 working weight92.6 kg
- Deload week 471.4 kg
- Projected new 1RM126 kg
Frequently asked questions
What if I miss a week?
Repeat the previous week rather than jumping ahead.
How long can linear progression last?
Novices get months; intermediates usually need block or undulating periodisation.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.