Double Progression
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Progress reps first within a target range, then add load and drop back to the bottom of the range — a simple, self-paced way to advance without test maxes or percentages.
Detail
Double progression advances two variables in sequence rather than just load. You pick a rep range and a load, then:
- Keep the load fixed and add reps each session until you can do the top of the range for all prescribed sets.
- Once you hit the top of the range across all sets, increase the load (a small jump) and drop back to the bottom of the range.
- Repeat: climb the reps again at the new, heavier load.
Example — a target of 3 × 8–12 on the bench press. Start at a weight you can do for 3 × 8. Add reps over sessions until you reach 3 × 12. Then add ~2.5 kg, which drops you to ~3 × 8, and you climb again.
Why it works: it builds progressive overload into ordinary training without needing a current 1RM or percentages, and it self-regulates — you only add load when you have earned it across the full set count. This makes it ideal for beginners and intermediates and for hypertrophy rep ranges where exact loads matter less than total quality reps. It pairs naturally with the RM continuum (the chosen range encodes the goal) and is the most common practical answer to "when do I add weight?".
Compared to RPE/RIR autoregulation, double progression is even simpler (no effort rating needed) but less responsive to day-to-day readiness; the two are often combined (e.g., add reps until a target RIR is reached, then add load).
Key facts
- Two-step loop: add reps within a range, then add load and reset to the bottom rep.
- Add load only after hitting the top of the range for all prescribed sets.
- Needs no 1RM test or percentages; fully self-paced.
- Best for beginners/intermediates and hypertrophy rep ranges.
- Example: 3×8–12 → climb to 3×12 → +2.5 kg → back to ~3×8.
Connections
- progressive-overload-application — double progression is a core load-adding method.
- when-to-add-load — it is the add-load rule for many programs.
- percentage-based-programming — the percentage alternative that needs a known max.
- autoregulation-rpe-rir — effort-based method often combined with it.
- repetition, rm-continuum — the rep ranges it operates within.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.