The DAPRE Progression for Endurance calculator computes the amount of weight you should lift for a given set based on the target weight.
INSTRUCTIONS: Choose units and enter the following:
DAPRE Progression for Endurance: The calculator returns the first three sets with the appropriate reps and weight.
To calculate the adjusted target weight for set 4 see the DAPRE Progression for Endurance: Set 4 New Target Weight calculator
The Daily Adjustable Progressive Resistive Exercise (DAPRE) Method is used to step up exercise resistance in standard increments based on a percentage of the target weight. You start with a certain target weight, lets say 25 pounds. Then you would perform 4 sets using the rules in the table below:
|Set||Repetitions||% of target Weight|
|4||Max||See Table 2|
|Reps Performed||4th set Weight||Next session target weight|
|< 12||Decrease 5-10 lbs||No Change|
|12-15||No Change||No Change|
|> 15||Increase 5-10 lbs||Increase 5-10 lbs|