Progresas

The easiest program in the world — the worse shape you're in, the more you'll enjoy the progress.

Improve with a smile for decades. One extra rep at ever-longer intervals: lots of growth early, then delightfully slow.

Your plan for the day

What to do on this day

Leg raises (abs, in bed)

reps · 7×/week · target 20

+50% vs your own start

Push-ups

3×22

66 reps total · 5×/week · target 45

+47% vs your own start

Squats

3×31

93 reps total · 5×/week · target 45

+24% vs your own start

Biceps (weighted, per set)

3×13

39 reps total · 3×/week · target 20

+30% vs your own start

Triceps (weighted, per set)

3×13

39 reps total · 3×/week · target 20

+30% vs your own start

Pull-ups (bar)

2×9

18 reps total · 3×/week · target 30

+200% vs your own start

Bar leg-raises

2×6

12 reps total · 3×/week · target 10

+50% vs your own start

That's it for today. Do it and you're officially ahead of yesterday.

Plan start day

Everything is counted from this day: on the start day each exercise sits at its starting reps, and increases begin after the first interval.

End year

Each exercise gains +1 rep at intervals that grow geometrically (interval_k = i₁·r^k−1). The ratio r is solved so all weeks from 2026-01-01 to the end of 2081 (2,922 total) are used up exactly when the target is reached.

Exercises

Y+1	Y+5	Y+10	Y+20	2081
13	15	17	18	20
24	32	36	39	45
32	37	39	41	45
13	16	17	18	20
13	16	17	18	20
10	18	21	24	30
6	7	8	9	10

Milestone columns show reps after 1, 5, 10 and 20 years from 2026-01-01. Saved locally in your browser. Plan date range: 2026-01-01 – 2081-12-31.

Y+1	Y+5	Y+10	Y+20	2081
13	15	17	18	20
24	32	36	39	45
32	37	39	41	45
13	16	17	18	20
13	16	17	18	20
10	18	21	24	30
6	7	8	9	10

Y+1	Y+5	Y+10	Y+20	2081
13	15	17	18	20
24	32	36	39	45
32	37	39	41	45
13	16	17	18	20
13	16	17	18	20
10	18	21	24	30
6	7	8	9	10

Y+1	Y+5	Y+10	Y+20	2081
13	15	17	18	20
24	32	36	39	45
32	37	39	41	45
13	16	17	18	20
13	16	17	18	20
10	18	21	24	30
6	7	8	9	10