How to Use the Bodyweight Progression Plan Calculator
Not sure how to progress your bodyweight training week to week? This planner builds a 4-week training schedule from your current max push-ups, squats, and plank hold time, gradually increasing intensity across the month.
The plan follows the progressive overload principle. Week 1 starts comfortably at about 60% of your current max, week 2 moves to 75%, and week 3 climbs to 85%. By week 4, you're back at 100% of your starting max while also attempting a new personal best. Set counts also increase from 3 sets early on to 4 sets by the end, so total training volume grows naturally over the month.
Once the 4 weeks are complete, re-test your maxes and plug the new numbers back in to generate your next progression cycle. Refreshing your targets every 4 weeks is an effective way to keep making steady gains without hitting a plateau. Training the same muscles hard every single day can slow recovery, so aim for 3-4 sessions per week with a rest or light-activity day in between.
If your form starts to break down before you hit the target reps, prioritize good technique over squeezing out extra reps — that matters far more for injury prevention. Stop immediately and rest if you feel joint pain in your knees or wrists.
Frequently Asked Questions
If week 1 feels too easy, re-test your current max and re-enter a more accurate number. If it feels too hard, try dropping one set and giving yourself more recovery time between sets.
Training the same muscles at high intensity every day can slow recovery. Aim for 3-4 sessions per week with a rest or light-activity day in between.