Double Progression: The Simplest Way to Get Stronger
Max ·
Every plan on this site lists rep ranges like 6–10 or 8–12 instead of a fixed number. That's not me being vague. It's the whole progression system, and it's called double progression.
It's the simplest way I know to keep getting stronger without a spreadsheet of percentages. Here's how it works.
The rule
You progress two things, in order: first reps, then weight.
- Pick a weight you can lift for the bottom of the rep range on every set.
- Each session, try to add a rep or two, keeping the same weight.
- When you hit the top of the range on every set, add weight and go back to the bottom of the range.
That's it. Reps go up until they can't, then weight goes up.
An example
Bench press, 3 sets of 6–10.
| Session | Weight | Reps | What happens next |
|---|---|---|---|
| 1 | 135 lb | 7, 6, 6 | Keep the weight |
| 2 | 135 lb | 8, 7, 6 | Keep the weight |
| 3 | 135 lb | 9, 8, 8 | Keep the weight |
| 4 | 135 lb | 10, 9, 9 | Keep the weight |
| 5 | 135 lb | 10, 10, 10 | Top of the range: add 5 lb |
| 6 | 140 lb | 8, 7, 7 | Keep the weight |
Notice session 6. The reps drop when the weight goes up, and that's expected. You're back near the bottom of the range with a heavier bar, and the cycle starts again.
How much weight to add
- Upper-body lifts: about 5 lb (2.5 kg). For small lifts like lateral raises or curls, the next dumbbell up.
- Lower-body lifts: about 10 lb (5 kg). Legs can handle bigger jumps.
If the jump is so big you can't hit the bottom of the range anymore, it was too big. Use a smaller increment, or stay at the old weight and aim for the top of the range one more time.
When you stall
Some weeks you won't add a rep. That's normal. Bad sleep, a long day, a missed meal. One flat session isn't a stall.
If a lift hasn't moved for three or four sessions in a row:
- Drop the weight about 10%.
- Work back up with double progression.
- You'll usually pass your old best within a few weeks.
If the same lift keeps stalling, look at the basics before the program. Are you sleeping? Eating enough protein? Resting 2–3 minutes between sets on the big lifts? Most stalls come from one of those.
Why it works so well
- It's automatic. You never have to decide whether to go up. The rule decides.
- It works on everything. Barbell lifts, machines, dumbbells, cables. Small lifts where you can't add 5 lb at a time just spend longer adding reps.
- It's self-correcting. If you add weight too soon, your reps drop to the bottom of the range and you stay there until you've earned it.
The one thing it needs
You have to know exactly what you lifted last session, for every set. Not "around 135". The exact weight and reps. Without that, double progression turns into guessing, and guessing usually means doing the same thing every week.
Write it in a notebook, a notes app or a workout tracker. Just write it down. It's also why I'd stick with one split long enough to see it work. If you're still choosing, start with how to pick a workout split.
Quick answers
What rep range should I use?
6–10 for the big compound lifts and 10–15 or 12–20 for smaller isolation lifts works well for most people. The split plans on this site list a range for every exercise.
Do all sets have to hit the top of the range?
Yes, every working set. If your first set hits 10 but your last hits 8, stay at that weight. That keeps the jump from being too big.
Is double progression good for beginners?
It's ideal for beginners. You'll often add weight every week or two early on. It keeps working for intermediates too. Progress just gets slower.
What about warm-up sets?
They don't count. Double progression only tracks your working sets. Warm up with a couple of lighter sets on your first lift, then start counting.