Double Progression
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Double progression is where you increase the reps within a rep range before you add weight. It's a simple, but very effective way to progress your lifts These a some examples of how to use it for your training. |
Double Progression
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Double Progression
Using straight sets with the same weight is the most well-known way to use double progression.
Pick a rep range that you will use for your work sets. For example, 1 to 3 reps, 3-5 reps, 4-6 reps, 6-8 reps, 8-10 reps, and 10-12 reps. You’ll aim to do all your sets with the same weight to the top of your rep range.
Pick a rep range that you will use for your work sets. For example, 1 to 3 reps, 3-5 reps, 4-6 reps, 6-8 reps, 8-10 reps, and 10-12 reps. You’ll aim to do all your sets with the same weight to the top of your rep range.
Let’s say you want to do 4 sets of 4 to 6 reps of the squat.
Workout 1 |
120kg 6 - 6 - 6 - 6 You got all the reps. Increase the weight next session |
Workout 2 |
125kg x 6- 5 - 5 - 4. Keep the weight the same for the next workout. |
Workout 3 |
125kg x 6-6-5-5 Keep the weight the same for the next workout. |
Workout 4 |
125kg x 6-6-6-6 Add weight next session |
Workout 5 |
130kg x 6-6-6-5 Keep weight the same for the next session |
Workout 6 |
130kg x 6-6-6-6 Add weight next session. |
Dynamic Double Progression
With dynamic double progression, you'll use your performance on the previous set to decide what weight to use for the next set.
- If you get the top of the rep range on the first set, you'll increase the weight next session, but keep the weight the same for the next set.
- If you were in the middle of the rep range, you'd keep the weight the same for the next set.
- If you only managed the bottom of the rep range or lower, you'll lower the weight for the next set.
- If you get 8 reps or more on the first set, you'll keep the same weight for the next set and add weight for the next session.
- If you get 7 reps, you'll keep the weight the same for the next set.
- If you get 6 or fewer reps, you'll lower the weight for the next set.
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Double Progression with a Top Set and Back Off Set
- Warm-Up sets
- Set 1 - Do as many quality reps as you can. This set will be the heavier set with a lower rep range.
- Set 2 - Do as many quality reps as you can. This set will be the lighter set with a higher rep range.
This is popular with bodybuilders in England. You're able to focus and push each hard and have two attempts in two different rep ranges to hit a rep PR.
You can also add a second back-off set. I train with the top set with a back-off set for most exercises right now.
You can also add a second back-off set. I train with the top set with a back-off set for most exercises right now.
For this example, we're going to aim for 6-8 reps on the top set, and 8-12 reps pon the back off set
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Double Progression with a Total Rep Goal
With the rep goal system, you set a number of reps you want to achieve in a certain number of sets. The rep goal is the total reps performed for all sets. You don't perform this number for each set. For example, aiming for 30 reps over 3 sets. You then go for as many good reps with good form as you can on each set. Once you manage to do all 30 reps, you can then add weight to one set for the next workout.
Using 30 reps over 3 sets, it might look like this.
Workout 1 |
100kg x 12 100kg x 10 100kg x 8 30 reps so you add weight to 1st set next session. |
Workout 2 |
105kg x 10 100kg x 12 100kg x 8 30 reps so you add weight to 1 set next session. In this example it would be the 2nd set |
Workout 1 |
105kg x 10 105kg x 10 100kg x 8 28 reps so keep the weights the same for the next session |
Workout 1 |
105kg x 11 105kg x 10 100kg x 8 29 reps so keep the weights the same for the next session |
Workout 1 |
105kg x 12 105kg x 10 100kg x 8 30 reps. Add weight for the next session. In this example it would be the 3rd set. |
This method works really well. It gives you the chance to push for rep records while slowing how quickly you add weight. Great for long term progress.
Double Progression with a Rep Target for just the First Set
With this you'll keep the weight the same for all the sets and push for as many good reps as possible. It's the first set you'll use to determine when to add weight. In this example the target will be to get 8 reps on the first set before adding weight.
Workout 1 |
120kg x 7-6-4 Keep the weight the same. |
Workout 2 |
120kg 8-6-5 Increase the weight for the next session. |
Workout 3 |
125kg x 6-4-2 Keep the weight the same for the next session. |
Workout 4 |
125kg x 7-6-3 Keep the weight the same the next session. |
Workout 5 |
125kg x 8-6-5 Add weight for the next session |
Straight Sets With The Last Set Pushed to Failure
When doing this, you'll use the same weight for all sets, but on the last set, you'll have a rep range where, when you hit the top of the range, you increase the weight on all sets for the next session.
In this example, we're doing 4 x 6+ while trying to get 10 reps on the last set
In this example, we're doing 4 x 6+ while trying to get 10 reps on the last set
Workout 1 |
100kg x 6-6-6-8 |
Workout 2 |
100kg x 6-6-6-9 |
Workout 3 |
100kg x 6-6-6-10 Increase the weight for the next session |
Workout 4 |
105kg x 6-6-6-8 |
I don't use this one often, but it can be useful on the barbell lifts, where you can use the first three sets to practice technique.
How close to failure to failure should you take the sets?
- There isn't a set rule on this, but in general, around 2-0 RIR. It will depend on your program and even the exercise you're doing. For exercises like squats, you should leave some reps in the tank, while with curls, you can safely push to failure. It also depends on the type of double progression you're doing. On the first set in straight sets, you might have several reps left in you, but by the last set, you might be hitting failure. With the top set with one back off set.
Who should use double progression?
- Anyone can. From beginners to advanced. I used it with most of my clients on at least some of their exercises, and there are top-level bodybuilders who still use double progression.
These are very simple ways to progress, but most people don’t need anything complicated