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Lower A · 6-week block Example program

Exercise	W1	W2	W3 this week	W4	W5	Deload
Back squat 3-1-1 · 2:30	4 × 6–8RIR 3	4 × 6–8RIR 2	4 × 6–8 · RIR 2100 × 8 8 7 7	4 × 6–8RIR 1	4 × 6–8RIR 1	2 × 6RIR 4
Romanian deadlift 3-0-1 · 2:00	3 × 8–10RIR 3	3 × 8–10RIR 2	3 × 8–10 · RIR 290 × 10 9 9	3 × 8–10RIR 1	3 × 8–10RIR 1	2 × 8RIR 4
Bulgarian split squat each side	3 × 10–12RIR 2	3 × 10–12RIR 2	3 × 10–12 · RIR 220 × 12 11 10	3 × 10–12RIR 1	3 × 10–12RIR 1	2 × 10RIR 4
A1Leg curl	3 × 12–15	3 × 12–15	3 × 12–1545 × 15 13 12	3 × 12–15	3 × 12–15Myorep	2 × 12
A2Leg extension	3 × 12–15	3 × 12–15	3 × 12–1550 × 15 14 12	3 × 12–15	3 × 12–15Myorep	2 × 12

Exercise

W3 this week

Deload

Back squat 3-1-1 · 2:30

4 × 6–8RIR 3

4 × 6–8RIR 2

4 × 6–8 · RIR 2100 × 8 8 7 7

4 × 6–8RIR 1

2 × 6RIR 4

Romanian deadlift 3-0-1 · 2:00

3 × 8–10RIR 3

3 × 8–10RIR 2

3 × 8–10 · RIR 290 × 10 9 9

3 × 8–10RIR 1

2 × 8RIR 4

Bulgarian split squat each side

3 × 10–12RIR 2

3 × 10–12 · RIR 220 × 12 11 10

3 × 10–12RIR 1

2 × 10RIR 4

A1Leg curl

3 × 12–15

3 × 12–1545 × 15 13 12

3 × 12–15

3 × 12–15Myorep

2 × 12

A2Leg extension

3 × 12–15

3 × 12–1550 × 15 14 12

3 × 12–15

3 × 12–15Myorep

2 × 12

Program in your own notation.

Weeks, days, exercises — and for every set a rep range, RIR, tempo, rest and a starting weight. Start from Ovrload's exercise library or your own exercises, programs and warm-ups.

Day 1 · Lower A Example

Warm-up Circuit × 2 — hip airplane, goblet squat, glute bridge

Back squat Tempo 3-1-1 · Rest 2:30

16–8RIR 2100 kg 26–8RIR 2100 kg 36–8RIR 2100 kg 46–8RIR 2100 kg
Superset · one rest, 1:30

A1Leg curl 3 × 12–15 · RIR 1

A2Leg extension 3 × 12–15 · RIR 1 · last set Myorep
Bulgarian split squat 3 × 10–12 each side · RIR 2

Rep ranges: 8–12, or a fixed 5
Effort: RIR per set
Tempo: 3-1-1
Unilateral: Reps for each side
Supersets: 2–3 exercises, one shared rest
Intensity techniques: Myorep, Myorep match, partials
Warm-ups: Straight sets or a circuit
Length: Up to 52 weeks, with deload weeks

Put it on their calendar. Send it when it's right.

Assign a program and it becomes dated sessions on your client's calendar. Drag a session to another day, copy a whole week, undo. Nothing reaches your client until you press Send changes.

Maya R. · Upper / Lower Example

MonTueWedThuFriSatSun

3Lower A

4Upper A

6Lower B

7Upper B

10Lower A

11Upper A

12Upper A

13Lower B

14Upper B

1 change staged — Upper A moved to Wednesday

Your client opens today's session and logs every set.

In the Ovrload client app — on the web today, with iOS and Android on the way — clients see today's session, log weight × reps for each set, run the rest timer, swap an exercise and read every update you send.

Training with an Ovrload trainer?

Clients join by invitation: your trainer sends an email with a 6-digit code and you set up your account on the web. The iOS and Android apps are coming soon.

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Lower A Week 3 of 6

Back squat 4 × 6–8 · RIR 2 · Tempo 3-1-1

1100 kg8
2100 kg8
3100 kg7
4100 kg6–8

Rest 1:42

Coach note Brace before you unrack. Last set can stop at 6.

Next: Romanian deadlift · 3 × 8–10

See who trained. Answer them where they train.

Your roster shows each client's adherence over the last 7 days and who's online now. Finished sessions, swaps and set videos land in your inbox, and you can adjust a session from there. Chat carries photos, video and voice notes, with read receipts.

Clients · adherence, last 7 days Example

Maya R.100%
Daniel K.75%
Sofía M.100%
Tom W.33%

Daniel K. · online Example

Last set of RDLs felt heavy in my lower back. Form check?

Set video · 0:14

Hips further back on the way down — you're squatting it. Same weight next week, stop at RIR 2.Read

Voice note · 0:31

Reps first. Then load. Coming soon

Ovrload's progression engine reads what was actually lifted each week. It adds one rep to the set with the most room in the range. Only when every set reaches the top does the weight go up, with reps reset just enough that the work still climbs. Two regressions in a row plan a deload.

Back squat · 3 sets of 8–10 · 5 kg steps Example

W1100 kg 1098
W2100 kg 1099
W3100 kg 10109
W4100 kg 101010
W5105 kg 988

Set 3 has the most room left in the range, so next week it gets one more rep.

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