Double progression calculator
Enter the weight and reps from today's working sets. You get your next session (add reps, add weight or drop the weight), the rule behind it, and whether to change your next set if you are mid-workout.
Enter today's weight and reps to see your next session.
Short answer
When to add weight with double progression
Add weight when every working set reaches the top of your rep range. Until then, keep the weight and add reps. With 3 sets of 8 to 12 at 60 kg, you stay at 60 kg until you get 12, 12 and 12, then move to 62.5 kg and expect something like 9, 8 and 8. See what double progression isfor the longer explanation.
How it decides
The rules the calculator uses
| What happened today | Next session |
|---|---|
| Every set reached the top of the range | Add your smallest jump. Reps start again near the bottom. |
| Every set reached the top, but the last set had 0 reps left | Repeat once, then add load (or a harder version) when the top comes with a rep or two to spare. |
| Sets in the range, not all at the top | Same weight. Add a rep to each set below the top. |
| Some sets fell below the bottom | Same weight. Get every set into the range first. |
| Every set fell below the bottom | Drop about 10%, never less than one jump. |
| Bodyweight, every set at the top | Add load or move to a harder version. |
| Your last set | Next set |
|---|---|
| Had 4 or more reps left, or went past the top with 2 or more left (or 2+ reps past the top if you didn't rate it) | Add one jump |
| Fell short of the bottom with nothing left (or you didn't rate it) | Drop one jump, unless that leaves no weight |
| Anything else | Keep the weight |
Classic double progression only changes the weight between sessions. The next-set call is optional: it helps when you picked a weight that is clearly too light or too heavy for today. It uses reps in reserve, how many more good reps you could have done.
Worked examples
Five sessions run through the calculator
| Exercise | Today | Range | Next session | Why |
|---|---|---|---|---|
| Bench press | 60 kg: 12 / 12 / 12 | 8–12 | 62.5 kg, at least 8 reps a set | Every set reached 12, the top of your range, so the weight goes up and the reps start again near 8. |
| Bench press | 60 kg: 11 / 10 / 9 | 8–12 | 60 kg, aiming for 12 / 11 / 10 | Your sets are inside the range but not all at 12, so you keep the weight and add a rep where you can. |
| Dumbbell curl | 10 kg: 12 / 12 / 12 | 8–12 | 12 kg, at least 8 reps a set | Every set reached 12, the top of your range, so the weight goes up and the reps start again near 8. The 2 kg jump is 20% of the weight, so expect a bigger rep drop. |
| Barbell row | 70 kg: 7 / 6 / 6 | 8–12 | 62.5 kg, at least 8 reps a set | No set reached 8, the bottom of your range, so the weight is too heavy for this range. |
| Push-up | Bodyweight: 20 / 20 / 20 | 10–20 | Add load or a harder version | Every set reached 20, the top of your range, and there is no plate to add. |
Weight jumps
Pick a rep range your jump can handle
A 2.5 kg jump is about 4% of a 60 kg bench press but 25% of a 10 kg dumbbell. The bigger the jump is relative to the weight, the further your reps fall after you add it. The calculator flags any jump over 10% of the load.
| Equipment | Smallest jump | If the jump is big |
|---|---|---|
| Barbell | 2.5 kg (5 lb): a small plate on each side | Fractional plates of 0.25 to 0.5 kg (0.5 to 1.25 lb) a side |
| Dumbbells | The next pair, often 2 to 2.5 kg (5 lb) a hand | Use a wider range, such as 8 to 15 |
| Machines and cables | One pin on the stack; varies by machine | Use an add-on weight if the machine has one, or a wider range |
| Bodyweight | No plate to add | Reps first, then added load or a harder version |
Common ranges are 3 to 6 reps for heavy compound lifts, 6 to 10 or 8 to 12 for most muscle-building work, and 10 to 15 or 12 to 20 for small isolation lifts. A wider range gives a big jump more room.
When it stalls
When the reps stop climbing
One flat session means little: sleep, food and stress move your numbers from day to day. If the same weight stays stuck for several sessions in a row, check recovery first, then try a wider rep range, a smaller jump, or a lighter deload week before building back up. The calculator only sees today's sets, so it can't spot a stall for you.
Disclosure
How Handler does this in the gym
We make Handler, a strength training app. This calculator is free and works without it.
Log the weight and reps you actually lift. Handler fills your numbers into the sets that follow, runs your rest timers, handles supersets and plate maths, and saves progress as you go.
After your second working set of an exercise, Effort Check asks how it felt — Too Easy, Solid, Hard But Good or Maxed Out — and suggests a new target for the sets you have left. See how Effort Check works.
The rules on this page are the standard double progression method, written out so you can check each call. Updated .
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Frequently asked questions
What is double progression?
Should every set hit the top of the range before I add weight?
How much weight should I add?
What if I can't reach the bottom of the range after adding weight?
Does double progression work for bodyweight exercises?
Keep calculating