Double Progression Model (DP)

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Instead of using fixed reps, you’ll now train within a rep range. This approach is already used from day one for the other accessory lifts (curls, tricep extensions, close grip pulldowns, etc).

DP allows you to progress in two ways:
In both reps and weight (load).

You don’t increase the weight on the bar every session. Instead, focus on increasing reps within the target rep range first.

Once you hit the top end of the range, then the weight gets bumped up.

Example

Target rep range is 8–12 reps.

• Week 1: 40kg × 8
• Week 2: 40kg × 9
• Week 3: 40kg × 10
• Week 4: 40kg × 12 (Now you’ve hit the ceiling — increase weight next week)
• Week 5: 42.5kg × 8

And so begins the climb again…