T Nation

Double Progression Method

Coach -

I’ve been reading up about your philosophies and different programs. A friend of mine is really intrigued by the double progression model because he doesn’t have to deal with percentages or anything like that. I think it also gives you time to build reps before adding weight to the bar which probably lets your tendons and ligaments catch up to your muscles.

Does something like this look like it would work for a base of a program?

Day 1
-Back Squat 4x6-8
-Bench Press 4x6-8
-BB Row 5x8-10

Day 2
-Front Squat 5x3-5
-Overhead Press 4x8-10
-Pull Ups 5x6-10

Day 3
-Back Squat 8-10x3 (adding additional sets)
-Bench Press 4x6-8
-BB Row 5x5-8

Just so me and my friend understand double progression means once we reach the high end of our desired rep range, then we add weight. So for example:

Back Squat
Week 1
135x8, 135x8, 135x6, 135x6
Week 2
135x8, 135x8, 135x8, 135x6
Week 3
135x8, 135x8, 135x8, 135x7
Week 4
135x8, 135x8, 135x8, 135x8
NOW we can add 10lbs and start over again at 4x6.

Let me know Coach, thank you!

Yes, that’s it

1 Like

It will work . Not really my up of tea and there are some things that could be better but it will work

What would you change to make it better? I was just laying something simple out to make sure I understood how double progression works.

Thank you for your advice!