Whether you want to scale your strength and record a new personal record (PR) or put on muscles and build aesthetic physique, progressive overload is an excellent way to achieve your fitness goal.
The progressive overload primarily means increasing the load (weight on the bar) over time.1Plotkin D, Coleman M, Van Every D, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022;10:e14142. Published 2022 Sep 30. doi:10.7717/peerj.14142
It is an excellent way to increase your strength and help you achieve new PR.
It also helps promote hypertrophy and builds sizable and muscular physique.
However, it requires proper guidance and training to progressively level up your strength.
That’s why I’ve created a 12 week progressive overload training program for those who want to break their 1RM and set a new one.
If you want to safely, strategically, and effectively increase your strength, you can check out this program.
How Much Weight Should You Increase Every Week?
When it comes to maximizing strength, a question comes to mind, how much weigh should I increase every week?
Well, you can increase load anywhere from 1-2% to reach new level every week. Suppose, if you’re lifting 100 kg (220 lbs) currently, then you should aim for 101-102 kg in the next week. You can set your target accordingly.
For example, if you progressively increase the load 1-2% every week, your target will be something like this at the end of 12 weeks:
| Exercise | Current Strength (Kg) | Target |
|---|---|---|
| Bench Press | 50, 75, 100 | 64, 97, 121 |
| Deadlift | 100, 125, 150 | 130, 152, 182 |
| Squat | 75, 100, 125 | 97, 122, 152 |
Below you can see some major lifts that can help you maximize your strength.
The Major Exercises for Increasing Strength
You can do any resistance exercises for increasing muscle mass (hypertrophy) but when it comes to strength training, you must focus on powerlifting exercises, such as Big Three – the deadlift, bench press, and the squat.
Other than these, you can also do some accessories lifts, such as military press, leg press, hack squats, and off blocks to build up your strength.
Here’s the overview of all exercises:
| The Big Lifts | Accessories Exercises |
|---|---|
| Bench Press | Pin Press, Spoto Press, Overhead Press, DB Press, Weight Pushup, Hammer Press, Close Grip Bench Press, Landmine Press |
| Squat | Glute-Ham Raise, Goblet Squat, Lunges, Step-up, Paused Squat, Farmer’s Walk |
| Deadlift | Good Morning, Hyperextension, KB Swing, Deficit Deadlift, Off Blocks, RDL, Hip Thrust |
You can also perform mobility exercises (dynamic stretching) before lifting weights to open up joints and get your muscles ready to perform lifting workouts.
Here are some examples of mobility exercises:
| Strength Exercise | Dynamic mobility exercises |
|---|---|
| Bench Press | Foam rolling, cat-cow stretches, hip extensions, and thoracic spine extension |
| Squat | 90/90 hip stretch, banded hip distractions, foam roller, and lateral lunge |
| Deadlift | Banded hip distraction, lateral lunges, 90/90 hip stretches, and any external rotation stretch |
12-Week P.O.S.T Program Description
| Program Duration | 12 Weeks |
| Frequency | 3 days a week |
| Goal | Increase Strength |
| Targeted Gender | Male and Female |
| Suitable for | Intermediate and Beginner |
| Additional Equipment Needed | Lifting belt, knee sleeves, wrist wraps, and knee wraps. |
| Alternate Plan | 12 Week Powerlifting Training |
12 Week Progressive Overload Strength Training Program
Schedule
- Monday – Bench Press
- Tuesday – Recovery
- Wednesday – Deadlift
- Thursday – Recovery
- Friday – Recovery
- Saturday – Squat
- Sunday – Recovery
The training will start with moderate rep ranges and as you go further it will be challenging.
It’s good to warm up for at least five to ten minutes before lifting heavy weights to increase your performance, activate muscles, and minimize the risk of injuries. To get a good warm-up, you can check out this step-by-step warm guide published by Avi Silverberg on his site Powerliftingtechqinue.com.
Week 1-2
Monday – Bench Press
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 12 | 50% of your 1RM | 2-min |
| 2 | 8 | 60% of your 1RM | 2-min |
| 3 | 6 | 70 % of your 1RM | 3-min |
| 4 | 5 | 80% of your 1RM | 3-min |
| 5 | 4 | 80% of your 1RM | 3-min |
Accessory Lifts:
- Overhead Press: 10-12 reps x 3
- Incline Dumbbell Bench Press: 12-14 reps x 3
Wednesday – Deadlift
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 10 | 50% of your 1RM | 2-min |
| 2 | 8 | 60% of your 1RM | 2-min |
| 3 | 6 | 70% of your 1RM | 3-min |
| 4 | 6 | 75% of your 1RM | 4-min |
| 5 | 4 | 80% of your 1RM | 4-min |
Accessory Lifts:
- Good Morning: 10-12 reps x 3
- Hyperextension: 12-14 reps x 3
Saturday – Squat
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 12 | 50% of your 1RM | 2-min |
| 2 | 8 | 60% of your 1RM | 2-min |
| 3 | 6 | 70% of your 1RM | 3-min |
| 4 | 6 | 75% of your 1RM | 4-min |
| 5 | 4 | 80% of your 1RM | 4-min |
Accessory Lifts:
- Lunges: 10-12 reps x 3
- Step-up: 12-14 reps x 3
Week 3-5
Monday – Bench Press
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 10 | 50% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 6 | 70 % of your 1RM | 3-min |
| 4 | 5 | 80% of your 1RM | 4-min |
| 5 | 4 | 85% of your 1RM | 4-min |
Accessory Lifts:
- Pin Press: 12-15 reps x 3
- Close Grip Bench Press: 12-15 reps x 3
Wednesday – Deadlift
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 8 | 50% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 6 | 70 % of your 1RM | 3-min |
| 4 | 5 | 80% of your 1RM | 4-min |
| 5 | 4 | 85% of your 1RM | 4-min |
Accessory exercises:
- Hyperextension: 12-15 reps x 3
- KB Swing: 12-15 reps x 3
Saturday – Squat
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 10 | 50% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 6 | 70 % of your 1RM | 3-min |
| 4 | 5 | 80% of your 1RM | 4-min |
| 5 | 4 | 85% of your 1RM | 4-min |
Accessory exercises:
- Paused Squat: 3 sets of 10 reps each
- Weighted Farmer’s Walk: 30-sec walk, five times
Week 6-8
Monday – Bench Press
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 15 | 20-30% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 6 | 70% of your 1RM | 3-min |
| 4 | 5 | 75 % of your 1RM | 3-min |
| 5 | 5 | 80% of your 1RM | 4-min |
| 6 | 4 | 85% of your 1RM | 4-min |
Accessory exercises:
- Overhead Press: 3 sets of 12 reps each
- Spoto Press: 3 sets of 15 reps each
Wednesday – Deadlift
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 15 | 20-30% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 6 | 70% of your 1RM | 3-min |
| 4 | 5 | 75 % of your 1RM | 3-min |
| 5 | 5 | 80% of your 1RM | 4-min |
| 6 | 4 | 85% of your 1RM | 4-min |
Accessory exercises:
- Off Blocks: 3 sets of 10 reps each
- Hip Thrust: 12-15 reps x 3
Saturday – Squat
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 15 | 20-30% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 6 | 70% of your 1RM | 3-min |
| 4 | 5 | 75 % of your 1RM | 3-min |
| 5 | 5 | 80% of your 1RM | 4-min |
| 6 | 4 | 85% of your 1RM | 4-min |
Accessory exercises:
- Glute-Ham Raise: 3 sets of 12 reps each
- Lunges: 3 sets of 10 reps each
Week 9-10
Monday – Bench Press
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 15 | 30% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 5 | 70% of your 1RM | 3-min |
| 4 | 5 | 75 % of your 1RM | 3-min |
| 5 | 4 | 80% of your 1RM | 4-min |
| 6 | 3 | 90% of your 1RM | 4-min |
| 7 | 1 | 100% of your 1RM | 5-min |
Take five minutes of rest and perform the following accessories exercises:
- Overhead Press: 10-12 reps x 3
- Incline Dumbbell Bench Press: 12-14 reps x 3
Wednesday – Deadlift
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 8 | 30% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 5 | 70% of your 1RM | 3-min |
| 4 | 5 | 75 % of your 1RM | 3-min |
| 5 | 4 | 80% of your 1RM | 4-min |
| 6 | 3 | 90% of your 1RM | 4-min |
| 7 | 1 | 100% of your 1RM | 5-min |
Accessory exercises:
- Good Morning: 10-12 reps x 3
- Dumbbell RDL: 10-12 reps x 3
Saturday – Squat
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 10 | 30% of your 1RM | 2-min |
| 2 | 6 | 60% of your 1RM | 2-min |
| 3 | 5 | 70% of your 1RM | 3-min |
| 4 | 5 | 75 % of your 1RM | 3-min |
| 5 | 4 | 80% of your 1RM | 4-min |
| 6 | 3 | 90% of your 1RM | 4-min |
| 7 | 1 | 100% of your 1RM | 5-min |
Accessory exercises:
- Glute-Ham Raise: 3 sets of 12 reps each
- Step up: 3 sets of 10 reps each
Week 11-12
Monday – Bench Press
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 15 | 30% of your 1RM | 2-min |
| 3 | 6 | 70% of your 1RM | 3-min |
| 4 | 5 | 75 % of your 1RM | 3-min |
| 5 | 4 | 80% of your 1RM | 4-min |
| 6 | 3 | 90% of your 1RM | 4-min |
| 7 | 2 | 95% of your 1RM | 5-min |
| 8 | 1 | 100% of your 1RM | – |
Accessory Lifts:
- Pin Press: 12-15 reps x 3
- Close Grip Bench Press: 12-15 reps x 3
Wednesday – Deadlift
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 8 | 30% of your 1RM | 2-min |
| 3 | 6 | 70% of your 1RM | 3-min |
| 4 | 5 | 75 % of your 1RM | 3-min |
| 5 | 4 | 80% of your 1RM | 4-min |
| 6 | 3 | 90% of your 1RM | 4-min |
| 7 | 2 | 95% of your 1RM | 5-min |
| 8 | 1 | 100% of your 1RM | – |
Accessory exercises:
- Good Morning: 10-12 reps x 3
- Hyperextension: 12-14 reps x 3
Saturday – Squat
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 10 | 30% of your 1RM | 2-min |
| 3 | 6 | 70% of your 1RM | 3-min |
| 4 | 5 | 75 % of your 1RM | 3-min |
| 5 | 4 | 80% of your 1RM | 4-min |
| 6 | 3 | 90% of your 1RM | 4-min |
| 7 | 2 | 95% of your 1RM | 5-min |
| 8 | 1 | 100% of your 1RM | – |
Accessory exercises:
- Paused Squat: 3 sets of 10 reps each
- Weighted Farmer’s Walk: 30-sec walk, five times
Download The PDF
The Bottom Line
The best way to maximize your strength is progressive overload. The progressive overload is a way of increasing the load gradually over the period of time.
You can increase the load anywhere from 1-2% every week to reach a new record.
However, it requires a workout program to achieve your goal strategically.
You can follow the above workout program to see if it works for you, which I hope will work.
Following this program may not ensure you’ll achieve what it promises but by repeating the same movements over and over, you’ll be able to lift more weight over time.
Please note: I always suggest taking guidance of a professional when it comes power lifting. Because it is one of the challenging workout programs and has high risk of injuries.
References
- 1Plotkin D, Coleman M, Van Every D, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022;10:e14142. Published 2022 Sep 30. doi:10.7717/peerj.14142
