This comic outlines a one-year progression plan using progressive overload across five key compound exercises. By consistently adding weight or reps to the bench press, squat, deadlift, overhead press, and pull-ups, lifters can achieve significant muscle growth and strength gains.
Gainframe Guy. 1 Year of Progressive Overload. Day 1. +12 Months. 1 Year Later.#1 Bench: 135 -> 225 lb. One plate to two. Add 5 lb when you hit your reps. Day 1: 135 lb. 1 Year Later: 225 lb.#2 Squat: 185 -> 315 lb. The lift with the biggest visible payoff. Day 1: 185 lb. 1 Year Later: 315 lb.#3 Deadlift: 225 -> 405 lb. Two plates per side. Pull once per week. Day 1: 225 lb. 1 Year Later: 405 lb.#4 Overhead Press Progress. Day 1: 75 lb.#5 Pull-Ups: 0 -> 12 Reps. The one anyone can earn at any size. x12 12 Reps. Day 1: 0 Reps.
Like the comics? The app does the tracking.
GainFrame turns progress photos into body fat estimates, muscle scores, and honest trend lines — the stuff these comics keep nagging you about. Free to start on iOS.
