Progressive Overload in Programs
How HyperIron calculates and applies progressive overload to your workouts. For the underlying science, see Progressive Overload (Concepts).
Weight progression targets
Each week, HyperIron increases the target weight by ~2% (compounding), rounded to your configured increment.
Week 1: 200 lbs (starting weight = reference × 0.85)
Week 2: 205 lbs (200 × 1.02, rounded to 5 lbs)
Week 3: 210 lbs
Week 4: 215 lbs
Week 5: 220 lbs
Week 6: 225 lbs
The rep target stays fixed — you train to the prescribed RIR each set.
Rep progression targets
Weight stays fixed. Rep targets increase linearly from the bottom to the top of the rep range.
Rep range: 8–12, 6 loading weeks
Week 1: 8 reps
Week 2: ~9 reps
Week 3: ~10 reps
Week 4: ~10 reps
Week 5: ~11 reps
Week 6: 12 reps
For shorter or longer mesocycles, the same interpolation applies.
The RIR schedule
Regardless of progression mode, intensity ramps through three phases:
| Phase | Weeks (6-week example) | RIR |
|---|---|---|
| Conservative | 1–2 | 3 |
| Moderate | 3–5 | 2 |
| Aggressive | 6 | 1 (or 0) |
The schedule scales to your mesocycle length. A 4-week block: 1 conservative, 2 moderate, 1 aggressive. An 8-week block: 3 conservative, 4 moderate, 1 aggressive.
When you can't hit the target
Log what you actually did. If the target is 210 lbs × 8 at RIR 2 but you only get 6 reps, log 6. HyperIron uses actual performance to inform future programming.
Common reasons targets feel too hard:
- Bad sleep or high stress
- Reference weight was set too high
- Accumulated fatigue from later mesocycle weeks (this is by design)
Overriding targets
You can change the weight or reps during any workout. Your logged values become the new reference:
- Lower weight: Future weeks recalculate from the lower base
- Higher weight: If you're stronger than expected, the higher weight feeds forward
AI overrides
With AI coaching, Claude can analyze your performance and suggest modified progression targets — for example, a steeper ramp if you've been consistently beating targets.
Across mesocycles
When you finish a mesocycle and start a new one:
- Weight mode: Best weight from the final loading week becomes the new reference. Week 1 starts at ~85% of that.
- Rep mode: Hit the top of the range? Weight goes up one increment, reps reset. Didn't reach the top? Weight stays, keep building reps.