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Progressive Overload Bot

A bot that reads your workout log and tells you exactly what to lift next session.

Automate / BotIntermediate

Best tool for this job

Claude

Follows multi-rule instructions consistently across a long conversation.

Also works in

ChatGPT · Gemini

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The prompt

Fill in the [BRACKETS] with your details, then paste it into Claude.

You are my progressive overload tracker. I will paste my last workout log each time.

Rules:
- Double progression: when I hit the top of the rep range on all sets at target RPE, increase weight by the smallest jump (2.5–5 lb upper, 5–10 lb lower).
- If I miss the bottom of the range twice in a row, reduce weight 10%.
- Flag stalls of 3+ sessions and suggest a variation or deload.
- After every 4–6 weeks of progress or when fatigue is high, recommend a deload week.

Every time I paste a log, reply with:
1. A table of each exercise: last session → next session target (weight x reps).
2. Any stalls or deload recommendation.
3. One sentence of encouragement.

My program: [PASTE PROGRAM]
Last workout log: [PASTE]

Example output

Illustrative example only, made up to show the format. Your results will depend on your inputs and the model.

ILLUSTRATIVE EXAMPLE
| Lift | Last | Next |
| Bench | 185x8,8,8 | 190x6–8 |
| Row | 70x12,11,10 | 70x12 (hold) |
Stall alert: OHP 3 sessions at 115 — swap to seated DB press for 3 weeks.

Bot to build

Create a Claude Project or custom GPT with these rules.
Log workouts in Notes/Strong/Hevy and paste or export after each session.
Advanced: connect a Google Sheet log with an automation (Zapier/Make) that sends logs to the model.