Double Progression Calculator
Double progression means adding reps within a range first, then adding weight and dropping back to the bottom of the range. It is the most robust progression scheme for most lifters.
Your results
Assumes your sets are taken reasonably close to failure. If you stop well short, the rep count is not telling you what the scheme needs it to.
How double progression works
- Pick a rep range — 8 to 12 is common, or 5 to 8 for heavier work.
- Start at the bottom. Find a weight you can do for 8 reps.
- Add reps each session until you reach the top of the range.
- Then add weight and drop back to the bottom.
- Repeat.
The advantage over adding weight every session is that it gives you somewhere to go when weight will not move — which is most of the time, for most lifters, after the first year.
Applying it across multiple sets
There are two common conventions and both work:
- All sets at the top: add weight only when every set reaches the top of the range. Stricter and slower.
- First set at the top: add weight when your first working set reaches the top, accepting fewer reps on later sets. Faster and slightly messier.
Pick one and stay with it — switching mid-block makes your numbers incomparable.
Common questions
What rep range should I use?
8–12 for hypertrophy, 5–8 for strength-biased work, 12–20 for isolation. Any range works if you progress within it.
Do all sets need to hit the top of the range?
Depends on your convention. All-sets is stricter; first-set is faster. Be consistent.
What if I get stuck at the same reps?
Hold for two or three more sessions, then deload the exercise or change the rep range.
Is double progression better than linear?
More durable. Linear progression is faster while it lasts, which is not long.
Related calculators
Track the numbers, not just calculate them
MyFitsy stores your weight, measurements and every session, so the figures above become a trend instead of a one-off.
