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Progressive Overload Tracker
Plan how to keep getting stronger week over week.
Universal
Claude
ChatGPT
Gemini
Grok
💡 The original prompt — works in any model. Start here, then tune per model.
Fill in the blanks — your answers carry across every model
Current Lifts
Experience
Plateau
Help me apply progressive overload so I keep making progress. My current lifts/exercises and numbers: {CURRENT_LIFTS} How long I've been training: {EXPERIENCE} Where I feel stuck: {PLATEAU} For each exercise, show me the next small step up (weight, reps, sets, or tempo) and when to take it. Explain how to tell the difference between a real plateau and just needing rest. Keep increments conservative to avoid injury.
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