Double Progression

PRIMARY GOAL: Increase reps achieved across ALL sets with a given weight

For example, the program calls for “Barbell Back Squats- 3×8-12”:

• Week 1:
  • Set 1 – 100×10
  • Set 2 – 100×9
  • Set 3 – 100×8
• Week 2:
  • Set 1 – 100×11
  • Set 2 – 100×10
  • Set 3 – 100×9
• Week 3:
  • Set 1 – 100×12
  • Set 2 – 100×11
  • Set 3 – 100×10

Typically, this would be followed until you hit the top of a given rep range, then you would add weight and allow reps to fall back down, thus repeating the process over again.

In this example, we would progress to 105 lbs in Week 4 because 12 reps at 100 lbs was achieved.