The Progressive Overload Planner — a 12-Week Printable Strength Block (US Letter + A4)
Walk into any gym and you'll see it: someone benching the same weight, for the same reps, that they benched in January. 🏋️ Showing up isn't their problem — they show up religiously. The problem is they're guessing. No log, no plan for adding weight, no idea what "last time" even was. Strength has exactly one non-negotiable rule: beat last time by a little. One more rep. 2.5 more kilos. And you can only beat last time if you wrote last time down. That's this planner's whole job — and it does it better than a notes app you'll stop opening by week three. 📈 📦 What's inside — a complete 12-week block, 12 pages 🎯 Block Setup — your main lifts, current bests, estimated 1RMs and a realistic week-12 target for each. Plus your weekly split and the "why" you'll reread on the days you don't feel like going 📸 Before & After — bodyweight and measurements at week 0 and week 12, with a progress-photo checklist. Twelve weeks of data beats twelve weeks of feelings 🗓️ Weekly Training Plan — the week's sessions plus daily recovery checkboxes for protein 🍗, sleep 😴 and steps 🚶, and a "niggles to watch" line your joints will thank you for 💪 The Workout Log (the page you'll print 36 times) — 8 exercises × 4 sets of weight-times-reps write-ins, a "last time" column so the target is staring at you, and a satisfying Beat it? ✅ checkbox per exercise 📈 Lift Progression Tracker — week-by-week top sets and estimated 1RM per lift. Watching this number crawl upward is the whole sport 🏆 PR Tracker — heaviest set, most reps at a weight, first strict rep: every kind of record counts, write them all down 🔋 Deload & Recovery — the page most planners skip: a real deload protocol (same lifts, half the sets, 60–70% weight) plus the five warning signs you need one early ⛓️ 12-Week Consistency Grid — shade every day you trained; planned rest gets a dot, because rest you planned counts as showing up 🔍 End-of-Block Review — week 0 vs week 12 numbers, what worked, what limited you, and three changes for the next block ✏️ Dot-grid Notes — form cues, gym setup numbers, whatever you need 🔧 Works with the program you already run PPL, upper/lower, full-body, 5×5, your coach's spreadsheet — this isn't a program, it's the layer that makes any program actually progress. The estimated-1RM formula (weight × (1 + reps ÷ 30)) and the overload rules are printed right where you need them, so there's nothing to memorize. ❓ Questions you might have 📬 What do I get? Instant download: 2 PDFs (US Letter + A4), 12 pages each. Undated — print a fresh workout log per session and reuse the whole system block after block, forever. 🌱 I'm a beginner — is this too much? It's arguably most valuable now: beginners progress fastest, and logging from day one means you'll actually see it happening. The method page explains everything in four steps. ⚖️ Kg or lb? Both — you write the numbers, the planner doesn't impose units. 🖨️ Does it print okay in black & white? Beautifully. The design is deliberately ink-friendly. 📄 License? Personal use only. Twelve weeks from now you'll either have a stack of filled pages proving exactly how much stronger you got — or the same guess you have today. Print the setup page and pick your lifts. 🔥
Get it → graphikist.gumroad.com