Progressive overload
Know what to lift next.
Add reps, add load, hold, adjust, or recover. Get a next step based on your previous session, targets, effort, and exercise type, with the reasoning in view.
Android available now. iOS coming soon.
Bench Press
Progression engine
Next step
You hit 5 reps at 1 RIR. Chase the top of the range before adding load.
Make the next step explicit.
A heavier set is not always a better set. Rep quality, effort, and the target range matter when you decide whether to move up or repeat the work.
Iron Progression keeps that context with the prescription, so you can review the reason for a target instead of reconstructing it between sets.
- Was that set actually better?
- Should I add weight next session?
- Should I chase another rep first?
- Did the same result take more effort this time?
Different work needs different rules.
Good progression accounts for load, reps, proximity to failure, exercise type, set type, and training phase. Some sessions call for a rep. Some call for weight. Some call for repeating the target because the logged work did not meet the progression criteria. Each model gets its own rules:
- Double progression (reps, then load)
- Top-set and backoff prescriptions
- Bodyweight and assisted progression
- Duration and distance progression
- Cluster and rest-pause logic
- Effort-aware holds and deload signals
What does a progression target mean?
A target is a suggested prescription based on logged performance and configured rules. It is not a guarantee of what you can lift, and the app cannot judge your technique or detect pain.
In a simple 8-12 rep plan, you might build reps at the same load, then take a small load increase after meeting the range and effort criteria. If performance falls short, holding or adjusting the prescription may be more useful than forcing another increase. The exact decision depends on the selected progression settings.
New to the method? Read double progression, explained. Use the target to prepare, then adjust the actual session to your equipment, recovery, and judgment.
Your next session starts here
Bring a clear target to your next session.
Bring your training plan to the Android app. iOS coming soon.
On iPhone? Get notified when iOS arrives.