Squat Load Progression Calculator
Plan weekly squat loading from your current max.
Enter your values
Enter the current 1rm in kg.
Enter the starting intensity in %.
Enter the weekly increase in %.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- 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
At a glance
| What it does | Plan weekly squat loading from your current max. |
|---|---|
| Category | Fitness |
| Inputs needed | Current 1RM, Starting intensity, Weekly increase |
| Main output | Week 1 working weight |
| Formula | week load = 1RM x base% x (1 + weekly increment)^week |
| Cost | Free — no sign-up, no download |
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.
Inputs explained
- Current 1RM(kg)
- Enter the current 1rm in kg.
- Starting intensity(%)
- Enter the starting intensity in %.
- Weekly increase(%)
- Enter the weekly increase in %.
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.
What do I need to enter into the Squat Load Progression Calculator?
Just 3 values: current 1rm, starting intensity, weekly increase. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Squat Load Progression Calculator work out the answer?
Linear progression adds a small percentage each week, then deloads to allow supercompensation. It applies the formula week load = 1RM x base% x (1 + weekly increment)^week and shows the working so you can check each step by hand.
Is the Squat Load Progression Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.