A progression strategy is the rule Kenso uses to decide whether an exercise's weight, reps, or sets should change next session. Every exercise has one assigned; you can change it per exercise (except one, described below). Here are all 12, with the exact label and description shown in the app's strategy picker.

The list

  • Double Progression: "Hit top of rep range → add load"
  • Linear: "Fixed load step every session"
  • Score-based: "Auto-regulated by workout score"
  • 5/3/1 (Wendler): "Four-week percentage cycle"
  • Top Set + Backoff: "Heavy top set drives load; backoffs add volume"
  • RPE Target: "Auto-regulated: train at a fixed RPE every session"
  • Pyramid: "Ascending load, descending reps within a session"
  • Reverse Pyramid: "Heaviest first, then descending load + ascending reps"
  • Wave Loading: "Within-session 3-2-1 wave; whole wave advances together"
  • Undulating (DUP): "Rotate rep schemes across sessions (Heavy / Moderate / Light)"
  • Volume Progression: "Add sets → add reps → add load cycle (RP style)"
  • Manual (no auto-progression): "Lock the prescription: same sets/reps/load every session until you change it"

Where to find it

Program Builder shows this list when you assign or change an exercise's strategy while building a program. In the logger, tap the ⋮ menu on an exercise card, then Strategy, to see the same list for swapping strategies mid-program (see Choosing a strategy per exercise).

Why 5/3/1 is different

5/3/1 (Wendler) doesn't appear in the exercise card's Strategy panel. It's a whole-program strategy: it needs a Training Max, a four-week wave, and coordination across your main lifts set up when the program is created. See 5/3/1 for how that setup works.

Which one is right for you

Kenso doesn't pick a strategy for you beyond sensible defaults on templates and AI-built programs. Double Progression, Linear, Score-based, and Manual work at any rep range. The others have a rep range they're built around, and Kenso will suggest one when you pick them in the builder; you can still override it with a custom rep range.

Good to know

  • Free accounts can only run Manual. Every other strategy requires Pro. See Free vs Pro.
  • Switching an exercise's strategy mid-program applies to that workout and every session after, until you change it again.