How double progression works
Progressive overload does not mean forcing weight increases every workout. Double progression gives you two levers: at a fixed load, build reps toward the top of your chosen range. When you complete all working sets at that top number with good form and the intended effort, add the smallest available increment and return to the lower end.
The table is a planning target, not a prediction. A good session can earn the next target; a poor-recovery day can repeat the same one. Keep your RPE or RIR consistent so a “rep PR” is not simply a looser range of motion or a grind to failure.
Choosing an increment
Use the smallest reliable jump your equipment allows. Smaller increments make upper-body lifts easier to progress for longer. If dumbbells only jump by a large amount, add reps, add a set only when it fits your weekly volume plan, or use a harder variation before moving up.
When to hold, deload, or change the plan
Repeat a target if you cannot complete it with sound technique. After several exposures without progress, review sleep, calories, exercise selection, and weekly hard-set volume. A short deload—lowering load or sets temporarily—can be useful when fatigue, joint irritation, and declining performance accumulate. For an applied example, see our progressive overload workout plan.