Weekly Ramp 5×5
Ramping sets, one top set, and +2.5% per week
Who it’s for
Adding weight every session is no longer working, but weekly progression is still manageable.
How it works
Weight ramps up across sets within a workout: 50, 62.5, 75, 87.5, and 100% of the top set. The first four sets build momentum and reinforce technique; only the fifth is the work set. Because progression is weekly rather than session-to-session, it sustains longer than simple linear progression.
Weekly layout
How load increases
Add 2.5% to top sets each week: roughly 5 kg on squats, 2.5 kg on presses. Friday's top set of 3 becomes Monday's target for 5. A mandatory run-up is required: start 4 weeks below your current max (around 92%). Skipping this runway is the primary reason lifters stall.
Deload
Missing the top set two weeks in a row triggers a 10% reset, followed by a 3–4 week ramp-up.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537