Understanding Your Program & Progression
How double-progression, linear, RPE, and other progression methods automatically adjust your training loads.
"Progression" is the rule that decides whether your next session's weight goes up, stays the same, or comes down. MuscleBuddy doesn't hardcode one method — your program (or your coach) picks the one that fits, and the engine applies it automatically after every logged session.
The methods
- Double progression — hit the top of your rep range for all sets, then weight goes up and reps reset to the bottom of the range.
- Linear progression — a fixed weight increase every session, common for beginners on compound lifts.
- RPE-based — your logged RPE/RIR drives the adjustment: an easy session nudges weight up, a grinding one holds or backs off.
- Percentage-based — working weight is a percentage of a training max, common in strength-focused blocks.
- Wave — weight cycles across sessions in a planned wave rather than climbing every time.
You don't have to pick one
Different exercises in the same program can run different methods — your squat might be on percentage-based while accessory work uses double progression. This is set per exercise, not per program.
Why a lift stalls
If a lift isn't moving, it's usually one of: the deload/phase transition is due, recovery is behind (check the Health hub), or logged RPE has been creeping up for a few sessions in a row. The engine surfaces this rather than silently repeating the same weight forever.
Where to go next
More guides
MuscleBuddy 101: What's Where and Why
A quick orientation to the app — what Plan, Train, Nutrition, Health, and Community actually do, and how they connect.
Logging Your First Workout
The actual logging flow — starting a session, recording sets, RPE/RIR, and how offline mode keeps you covered.
Nutrition Targets & Auto-Adjustment
How your macro targets are calculated and why they shift after weigh-ins.
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