Progressive Overload

Progressive Overload increases training stress gradually to drive adaptation.

Levers

Lever	Example
Load	Add weight at the same reps
Volume	Add sets or reps at the same load
Density	Same work in less time
Range and control	Improve tempo and depth

Plan deloads to manage fatigue and keep progress steady.

A Deload Week reduces training stress so you recover and return stronger.

A Training Split organizes sessions across the week.

Recovery Time is how long your body needs before repeating hard work.