I've been playing with this progressive rep and set scheme for a little over a year and thought I'd post it.
To begin, I have a staple of exercises that I do: front squat, dead lift, power clean or dumbbell swing (depending on how many guys are curling in the squat racks), decline bench press, dumbbell military press, weighted pull-up, dumbbell curl, and floor press. I usually do three full body workouts a week with one lower body exercise and an upper body push and vertical pull.
For everything but the dumbbell military presses (I haven't figured out the details for that yet) and power cleans I use this rep/set progression:
(2, 3, 5) X 3 for 30 total reps
(2, 4, 6) X 3 for 36 total reps
(1, 3, 5, 7) X 2 for 32 total reps
(2, 4, 6, 8) X 2 for 40 total reps
Once I make the (2, 4, 6, 8) X 2 I bump the weight five or ten pounds, depending on the exercise. My life is chaotic enough that I don't schedule unload weeks. Those seem to happen as a result vacations, job stuff, etc.
The results have been promising in that I'm adding weight to the bar consistently. Also, I am confident now that if I can do an excise at a given weight for (2, 4, 6, 8) X 2, then I can add weight to the exercise the next time I do it and get (2, 3, 5) X 3.
Here are my current numbers. Please keep in mind that I've been approaching the dead lift and front squats very conservatively. I've injured myself a couple times dead lifting with poor form. Although I have a 1RM PR of 450 in the DL (no great shakes there), I've only been using a fraction of the weight in order to focus on form and avoid injuries.
Body Weight: 180; ~7% BF
All of these are done with decent form. Front Squats are well below parallel with butt very close to heels. The decline bench press is done with the elbows in and a momentum killing pause at the bottom.
DL: 315 X (2, 4, 6) X 3
DBMP: 55 X (2, 3, 5) X 3
Pull-Up; BW + 20 X (2, 3, 5) X 3: I usually super set my pushes and pull with the pull-ups mirroring the push.
FS: 175 X (2, 3, 5) X 3
Decline Bench Press: 190 X (2, 3, 5) X 3
DB Curl: 60#/hand X (2, 3, 5) X 3
Power Clean: 145 X 7, 6, 5, 4, 3, 2, 1: I use a different approach for the PCs.
Floor Press: 180 (2 90# dumbbells) X 2, 3, 5, 2, 3, 5, 2, 3, 3
That's about it for now.