What is Double Progression?
Double progression is a method of gradually increasing the number of reps done and the amount of weight lifted to challenge yourself and build strength. Pick a rep range, such as 4-6, select a heavy enough load, and stick with it until you can lift it for 6 reps on all sets. Then, add a bit of weight and gradually work up to 6 reps across all sets.
Double Progression Examples
Example #1
Let’s say you want to boost your bench press in the 4-6 rep range with five sets per session. Here is how it might go:
| Session | Load (lbs) | Set 1 (reps) | Set 2 (reps) | Set 3 (reps) | Set 4 (reps) | Set 5 (reps) | Note |
| 1 | 135 | 6 | 6 | 6 | 5 | 5 | Target not hit; stay at 135 lbs. |
| 2 | 135 | 6 | 6 | 6 | 6 | 6 | Target hit, increase load. |
| 3 | 140 | 5 | 5 | 4 | 4 | 4 | Target not hit; stay at 140 lbs. |
| 4 | 140 | 6 | 6 | 6 | 5 | 5 | Target not hit; stay at 140 lbs. |
| 5 | 140 | 6 | 6 | 6 | 6 | 6 | Target hit, increase load. |
| 6 | 145 | 5 | 5 | 5 | 4 | 4 | Target not hit; stay at 145 lbs. |
| 7 | 145 | 6 | 6 | 6 | 6 | 5 | Target not hit; stay at 145 lbs. |
| 8 | 145 | 6 | 6 | 6 | 6 | 6 | Target hit, increase load. |
Example #2
Here is an example of how it might look to increase the barbell back squat in the 6-8 rep range while doing 4 sets per workout:
| Session | Load (lbs) | Set 1 (reps) | Set 2 (reps) | Set 3 (reps) | Set 4 (reps) | Note |
| 1 | 225 | 8 | 8 | 7 | 7 | Target not hit; stay at 225 lbs. |
| 2 | 225 | 8 | 8 | 8 | 8 | Target hit, increase load. |
| 3 | 230 | 8 | 7 | 7 | 6 | Target not hit; stay at 230 lbs. |
| 4 | 230 | 8 | 8 | 8 | 7 | Target not hit; stay at 230 lbs. |
| 5 | 230 | 8 | 8 | 8 | 8 | Target hit, increase load. |
| 6 | 235 | 8 | 8 | 7 | 6 | Target not hit; stay at 235 lbs. |
| 7 | 235 | 8 | 8 | 7 | 7 | Target not hit; stay at 235 lbs. |
| 8 | 235 | 8 | 8 | 8 | 8 | Target hit, increase load. |
FAQ
1. What rep range is best?
Since double progression aims to build strength on compound lifts, going heavier is generally better. For most people, this means doing between 3 and 8 reps. Sets of 3-5, 4-6, and 6-8 reps are good options.
2. How close to failure should you train?
It’s generally best to train to an RPE of 7-9 (leaving 1-3 reps in the tank). Taking too many sets to failure can cause trainees to hit a wall more quickly and be at risk of overtraining or injury.
3. Who is double progression for?
Applying overload is crucial for everyone to make progress in their training. However, the way I’ve outlined double progression above would be most suited for people with less training experience (around two years or less).
