What 'the math' actually does

You log what you lifted, and Grain Gym compares it with what the program asked for. The program's progression rule then sets the next target.

What goes in

Grain Gym reads the weight and reps from your working sets and AMRAP sets. Warm-ups and drop sets are left out. RPE is saved with the set but doesn't change the next target.

The 11 progression systems

Each program uses the systems that match how it was written. They fall into three groups.

The week sets the target. Linear, wave, step and undulating progression follow the program's weekly cycle. Linear and wave also fall one step behind after two failed sessions in a row, unless the program turns that off, as 5/3/1 does.

Your result sets the target. Double progression moves up when you hit the top of the rep range on every set. Absolute-increment progression adds a fixed amount after a session where you complete every set. 1RM ladder progression moves you up or down a rung of weights and reps. Variation progression moves you to a harder or easier version of the exercise.

You pick the load. RPE-based, top-backoff and AMRAP progression give you a target RPE, a top set or an all-out set, and leave the weight to you.

When you miss

On double-progression lifts, two failed sessions in a row drop the working weight by 10 percent. Absolute-increment lifts do the same after a set number of failed sessions (three in 5x5 Strength). Programs with deload weeks also lighten the load on those weeks. See Take a deload or rest week.

Where you see it

Each set row shows its target, and the programs page names the rule behind every built-in program. How Grain Gym picks your next weight goes through the rules one by one.

The Coach note reports what the program decided.