Auto-Progress is a program-level setting that scales volume and intensity across a multi-week cycle, layered on top of each exercise's own progression strategy. It's optional: leave it off and every exercise progresses purely on its own strategy, with no cycle-level changes.
Where to find it
Program Builder, in the program's settings: toggle "Auto-Progress this program" on, then set its options.
The options
- Mode: Volume adds sets across the cycle while load and effort hold; Intensity drops your target effort and adds load while sets hold; Both starts with volume and shifts to intensity in the back half of the cycle.
- Pace: Aggressive bumps every 2 weeks on a fixed schedule; Conservative bumps every 3 weeks, and only when the prior week's targets were actually hit.
- Scope: Main lifts only applies the cycle to your compound exercises; All exercises applies it across the whole program.
- Duration: choose a 4, 6, or 8-week cycle.
- Auto-deload final week: when enabled, the cycle's last week automatically becomes a lighter recovery week before the next cycle starts, instead of continuing to push.
What you'll see during a cycle
A banner above your exercises shows which week of the cycle you're on, and what's changed for that week: added sets, a target effort, a load multiplier, a deload week, or a "holding" state if last week's targets weren't met and the cycle paused rather than pushed further.
Good to know
- Auto-Progress requires Pro.
- Auto-Progress changes stack on top of whatever progression strategy each exercise already uses; it doesn't replace it.
- When a cycle finishes, a new one starts with the same settings unless you change them in Program Builder.