Premium feature

Overachiever Progression

Overachiever Progression (OP) is the site’s Premium progression engine. Rules scale with you: beginners earn weight through clear double progression on straight sets; intermediates and advanced lifters use a top set + back-off structure with reps-in-reserve (RIR), confirmed stalls (not one bad day), and scheduled plus reactive deloads.

Philosophy

OP is neither “always the same double progression on every set” nor “fixed weekly jumps to failure with an immediate variation swap.” It is performance-gated progression + patience on stalls + deliberate unloading, scaled by level — deterministic and exportable to Liftosaur.

By level

  • Beginner — 3 straight sets, RIR 2, larger lower-body increments, 3-miss patience, deload every 5 weeks, no auto-rotate.
  • Intermediate — 1 top set + 2 back-offs at ~90% (RIR top+1), stall after 2 misses, deload every 5 weeks, rotate after recovered stalls.
  • Advanced — same top + back-off structure, tighter RIR on strength/bone, deload every 4 weeks.

Key lifts

One key movement per pattern (horizontal press/pull, vertical press/pull, squat, hinge), with a short roster of up to three variations. Accessories stay on Standard double progression. Bone jumps and sprints are unchanged Premium add-ons.

Stalls, deloads, rotation

  1. Miss below the stall threshold → hold the same targets.
  2. Confirmed stall → reactive deload, then ease reps or load.
  3. After enough recovered stalls and weeks on the variation → rotate and calibrate (intermediate+).
  4. Scheduled deload weeks stay on the calendar; they never force a variation swap.

Cycle & check-ins

Cycle-based session overlays and daily check-ins still adjust today’s prescription when enabled. Check-in recovery sessions are ignored for miss/success scoring so a rough day does not kick you into a stall.

Exports

  • Liftosaur — planned multi-week export freezes loads and deloads; the template runs the OP engine (or dp() for beginners).
  • Hevy / MacroFactor — snapshot with RIR notes; live progression stays in Overachiever or Liftosaur.

Overachiever Progression is Overachiever’s own method. No third-party coach endorsement is claimed.

Try Overachiever Progression