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?
Incline Bench Press
Close Grip Bench Press
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
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.