How Progressions Work in LiftTrack

Progressions in LiftTrack are simple. You attach one to a lift, train, and when you finish the app proposes your next targets. There are two kinds, they only look at your working sets, and they only move when you hit everything you were asked for.

Two kinds

Linear adds weight and holds the reps. Clear your sets today, lift a little heavier next time.

Double drives your reps to the top of a range, then raises the weight and resets the reps to the bottom. You earn each jump by building reps first.

Working sets only

Warmups never count. A progression looks only at your working sets when it decides whether to move, and it leaves your warmups alone.

You have to earn it

A progression triggers only when you hit every working set at the prescribed weight and reps. Miss any of it and the lift holds with your targets unchanged, ready for another run next session. A hold costs you nothing but a session.

Accept or skip

When you finish, your post workout review shows what the app proposes for each lift. Accept to lock in the new targets, or Skip to leave things as they are. Nothing changes until you say so.

Linear, by example

Squat, two working sets planned at 100x5 (a hundred pounds for five reps), set to add 5 lb.

Target	You logged	Result	Next time
100x5, 100x5	100x5, 100x5	Hit every set, so it moves	105x5, 105x5
100x5, 100x5	100x5, 100x4	One rep short, so it holds	100x5, 100x5
100x5, 100x5	110x5, 110x5	Cleared target, so it moves	105x5, 105x5

That last row is the one people ask about. Go heavier than asked and the lift still progresses, but it adds the increment to your programmed weight, not to what you lifted. One big day does not jump your targets ahead. Want the plan to live at 110? Edit the workout.

Double, by example

Bench Press, one working set, range 6 to 10 reps, set to add 2 reps to climb and 5 lb to graduate.

Target	You logged	Result	Next time
200x6	200x6	Below the top, so reps climb	200x8
200x8	200x8	Still below the top, climb again	200x10
200x10	200x10	Reps top out, so weight moves and reps reset	205x6

It climbs the reps to the top of the range, then graduates: weight up, reps back to the bottom.

A ramp. Three working sets, range topping out at 8, add 5 lb to graduate. Hit every set at the top and the whole lift graduates at once, keeping its shape.

Target	You logged	Next time
60x8, 65x8, 70x8	60x8, 65x8, 70x8	65x6, 70x6, 75x6

Sets that start at different reps. Bench Press, two working sets, range 6 to 10, add 2 reps to climb and 5 lb to graduate, but the sets begin at different points: 185x8 and 185x6. Each set climbs on its own, capped at the top. The set that is already higher reaches 10 first and waits there while the other catches up. The weight moves only once every set has reached the top, and then they all reset to the bottom together.

Target	You logged	Result	Next time
185x8, 185x6	185x8, 185x6	Neither set is at the top, so both climb	185x10, 185x8
185x10, 185x8	185x10, 185x8	First set is parked at the top, second keeps climbing	185x10, 185x10
185x10, 185x10	185x10, 185x10	Every set tops out, so weight moves and reps reset	190x6, 190x6

After a graduation every working set is back at the bottom of the range, so any head start one set had is gone and your sets line up at the same reps again.

Edge cases

One set short. Range topping out at 8 reps, two working sets. One set maxes out and the other does not, so the lift is not topped out and both sets climb together. A single maxed set never graduates the lift on its own. Every working set has to reach the top first.

Target	You logged	Next time
100x6, 100x6	100x8, 100x7	100x7, 100x7

Warmups don’t count. A lighter warmup, an extra one, or skipping warmups entirely can never hold you back or move you up. Only your working sets decide, and the progression leaves your warmups as you set them.

If you don’t finish the work, it holds. Skip a lift, cut a working set short, or stop early, and there is nothing to progress from. The lift simply holds and nothing changes.