Double Progression Planner

Enter last session's sets and get next session's exact prescription: the classic rep-range progression, automated.

  • 2 cited sources
  • Calculates in your browser

Your answer

Appears here as you enter your details. No demo figures — the number is yours, or it is nothing.

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Methodology

Double progression advances two variables in strict sequence:

  1. At a fixed load, add reps session to session within your range (say 6 to 8).
  2. Only when every set reaches the top of the range, add the increment and reset reps to the bottom.

The planner encodes exactly that rule: enter last session's reps per set and it prescribes next session. All sets at the top → load + increment × bottom of range; anything less → same load, chase the top.

Interpreting your result

The system's strength is its patience. Between load jumps you accumulate volume at a weight you can handle with good technique, and the jump only arrives once you've demonstrated mastery, every set, not just the first. This makes it well suited to dumbbell and machine work, where the next increment is often a brutal 5 to 10% jump, and to accessory lifts where grinding maximal singles makes no sense.

A "+" after the rep target means you're still in the rep-building phase. Failing to add any reps across three or more sessions usually signals recovery, sleep or nutrition problems rather than a programming one.

Limitations

  • Rep quality counts: reps ground out with degrading form postpone the problem to the next load. Count honest reps.
  • Beginners on barbell compounds can usually progress load every session and don't need double progression yet.
  • Research supports multiple progression schemes; this one is a robust default, not the only road.

Sources

Pull the receipts, 2 cited sources

FitTools · sources

  1. 01 Schoenfeld BJ, et al. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res 2017;31:3508-3523
  2. 02 Morton RW, et al. Br J Sports Med 2018;52:376-384

Every formula cited ✓

Frequently asked questions

What is double progression?
You progress two variables in sequence: first reps within a fixed range at a fixed load, then load. Only when every set reaches the top of the range does the weight go up and reps reset to the bottom.
Why use double progression instead of adding weight every session?
Session-to-session load jumps stall quickly outside the beginner phase. Adding reps between load increases creates smaller, sustainable steps, especially with dumbbells and machines where jumps are coarse.
What rep range should I use?
Common choices are 6 to 8 or 8 to 12 for most compound and accessory work. Narrower ranges progress load faster; wider ranges give more room to grind out rep progress.
What if I can't complete the bottom of the range?
The load was raised too soon or recovery is lacking. Repeat the load, or drop back one increment, rather than grinding failed sessions.

Related tools

Learn more

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