The progression test
When prescribed work stays clean at or below the target RPE for two similar exposures, progress only one variable.
Choose one variable
Add 1–2 repetitions, a small amount of resistance, a slightly harder variation, an additional prescribed set, or a modest density change. Do not add multiple variables together.
Keep recovery in the decision
Movement quality, sleep, soreness, energy, and coordination are part of the decision. A higher number is not progress if it costs technical control or repeatable recovery.