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Double Progression Sets/Reps


Coach -

My friend wants to do the following exercises in a Lower/Upper split. He wants to use double progression because he wants as basic of a progression as possible. He wants to be big and strong. He has initial goals of being able to do reps with a 315 Back Squat, 365 Deadlift, 135 OH Press, and 225 Bench Press.

What sets/reps for double progression would you suggest according to this setup?

Back Squat

OH Press
Incline Bench Press

Front Squat

Bench Press
Close Grip Bench Press


big and strong ; 5x5 using a double progression method.


Back Squat 4 x 4-6
RDL 4 x 6-8
Assistance 3 x 8-10

OH Press 4 x 6-8
Incline Bench Press 4 x 4-6
Assistance 3 x 8-10

Deadlift 5 x 3-5
Front Squat 4 x 4-6
Assistance 3 x 8-10

Bench Press 4 x4-6
Close Grip Bench Press 4 x 6-8
Assistance 3 x 8-10


Thanks so much Coach, my friend appreciates this!


I like this set up!


To do a double progression you need a rep range because you either add reps or weight.

For example is I tell you to do 4 x 4-6 reps, you must do all of these sets with the same weight. If you can do all four sets for 6 reps, at the next workout you add weight. But if you get something like 6, 6, 5, 5 you keep the same weight at the next workout until you can get 6, 6, 6, 6

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Coach is there a reason you prefer 4x4-6 vs 5x3-5, 4x8-10, 10x2-3 for some of the other lifts?


The goal is to be big and strong. The 4-6 range is the best to do that. 3-5 works well too (and really there isn’t much of a difference), 6-8 is great for that goal, with a bit more emphasis on size but still a significant impact on strength and the assistance work we want to use that to fix lagging muscles with minimal neurological stress.

BTW I wouldn’t always use these loading schemes, in fact I would likely change them after 4-6 weeks.

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yes, so a 5x5 using double progression method is not ok ?


5x5 cannot use a double progression because it uses a fixed rep number (5) instead of a range (3-5 for example). It can only use a simple progressive overload model.


oh ok i understand now ! thank you