Strength programming · Progression
Double progression calculator.
Add reps inside a range, then add weight when every set hits the top. Enter last session to see the next one.
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What is double progression?
Double progression gives each exercise a rep range, say 8 to 12. You stay at one weight and add reps until every set reaches the top of the range, then you add weight and drop back to the bottom. It fits the ACSM position stand guidance to raise load by 2% to 10% once you can do one to two repetitions over your target. The rep range itself, and how fast reps climb, are not published standards; they are yours to choose.
Worked example. You did 3 sets at 50 for 12, 12, 12 in a range of 8 to 12 with a 2.5 jump: every set hit the top, so next time is 52.5 for 8+ reps (a 5% jump). If you did 12, 11, 10, the weakest set is 10, so stay at 50 and aim for 11. Planning two jumps ahead, with one rep gained per session, takes 15 sessions to reach 55.
Frequently asked questions
What is double progression?
A method where you first increase reps within a set range at a fixed weight, and only when all sets reach the top of the range do you add weight and return to the bottom of the range.
When should I add weight?
When every set reaches the top of your rep range. The ACSM position stand says to increase load by 2% to 10% once you can do one to two reps over your target at the current weight.
What rep range should I use?
That is your choice. The ACSM position stand lists 8 to 12 repetition maximum for novices and a wider 1 to 12 range, with 6 to 12 emphasised for hypertrophy.
What if my smallest weight jump is too big?
Check the jump percentage the tool shows. Over 10% is above the ACSM range, which usually means microplates or a wider rep range would progress more smoothly.
Is double progression better than linear progression?
This tool does not rank them. Double progression adds reps first and weight later; linear adds weight on a fixed schedule.
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The 2% to 10% increase, the one-to-two-reps-over trigger and the 8 to 12, 1 to 12 and 6 to 12 rep zones are from the ACSM abstract. The rule that every set must reach the top of the range, and the one-rep-per-session path, are common practice, not published standards. Runs entirely in your browser; nothing you type is sent or stored.
Scope
Education only, not medical advice or personal coaching. Training carries injury risk: use a spotter or safeties for heavy lifts, stop if you feel sharp pain, and check with a clinician before starting a programme if you have a health condition, are pregnant or are returning from injury.