Linear, Double and Triple Progression Methods for Strength Training

Before adding new and fancy things to our training, sometimes the best thing we can do is strip it down and get back to basics.

Linear, double and triple progression are time-tested methods for getting stronger on the barbell lifts. They are the foundation that many great programs are built on. There are three training variables that can be manipulated:

1. Amount of weight
2. Number of repetitions
3. Number of sets

This is a quick overview to these classic progression methods, as well as practical ideas on when to use them.

1. Linear Progression

Overview

This option is often recommended to newer lifters as it is the fastest way to progress. You will progress a single variable – add weight to the bar at nearly every session.

The Rules

• Add weight each time that you lift. 

• Add 2.5 – 10lbs to upper body lifts

• Add 5 – 20lbs to lower body lifts

Example : 3×5 (3 sets of 5 reps)

• Week 1 – 100 x 5 (3x)

• Week 2 – 110 x 5 (3x)

• Week 3 – 120 x 5 (3x)

• Week 4 – 130 x 5 (3x)

Who Is This For?

Linear progression is popular for beginners. Being a beginner actually has very little to do with the number of years that you have spent exercising.  

It is actually a very common thing to be an advanced exerciser, but a beginner to strength training.

If you have been lifting weights (possibly for many years) without a progressive overload plan, attending group fitness classes such as cardio-strength, circuit training, boot camps, Bodypump, etc., participating in a sport with no strength and conditioning program, have been training inconsistently, or are not meeting basic strength standards – you probably have some low hanging fruit to claim with linear progression.

Linear progression can also be used by lifters who are returning after a layoff, and can even work for experienced lifters when used in shorter cycles.

Which Lifts Does It Work With?

It works with large, multi-joint compound barbell lifts like squats, presses and deadlifts.

This is usually too ambitious of a progression for dumbbell lifts, accessories and isolations. For smaller lifts, you would want to opt for something less aggressive.

How Long Should I Use It?

Linear gains are known for being pretty short-lived. Enjoy them while they last.

Some people are able to progress linearly all the way to an appreciable level of strength.  For others, it will run out just as they clear basic strength levels (or even before) and they must then progress to another method.

Do I Have to Use Linear Progression as a Beginner?

Linear progression can be an efficient option for beginners who want to gain strength quickly. However, it is not the only way.

People who are training on their own might be nervous about loading their lifts too aggressively. Or, they are not in a big hurry and prefer to take a more scenic route. 

Fast progress vs. slower progress – progress can happen either way.

*If you are new to strength training (or to exercise in general), you might not want to jump right into an aggressive linear progression plan.  It would be a good idea to first spend some time getting used to the movements and building a broader fitness base.

2. Double Progression

Overview

You have two variables – weight and repetitions. The goal is to increase your repetitions with a given weight.  When you are able to complete your desired number of repetitions, you will add weight.

The Rules

• Start at the lower end of the rep range.

• Add one or more reps to your sets each session.

• When you are able to complete the desired number of reps in the range, go back to the lower end of the rep range and add weight.

Example : 3 x 8-10

• Week 1 – 100 x 8, 8, 8

• Week 2 – 100 x 9, 9, 9

• Week 3 – 100 x 10, 10, 10

• Week 4 – 110 X 8, 8, 8

Who Is This For?

This works well for beginners and intermediates, and can be useful even at advanced levels.  

Which Lifts Does It Work With?

This is a nice choice for dumbbell work and secondary lifts. It can also be used on main lifts.

Variation : Advanced Double Progression

When things get difficult, you might find that you can only add one rep at a time to a single set. In this case, just stay at the same weight each week and add a rep wherever you can.  When you are able to complete your reps, then move up in weight.

Example : 3 x 8-10

• Week 1 – 100 x 8, 8, 8

• Week 2 – 100 x 9, 9, 8

• Week 3 – 100 x 10, 9, 9

• Week 4 – 100 x 10, 10, 10

• Week 5 – 110 x 8, 8, 8

Another Variation : Single Set Double Progression

Ramping to a top set primes your nervous system with increasingly heavier weight, but spares you from having to do too much work at a higher percentage of your max. 

This is a nice option for older lifters, for those short on time, or for those who are a little more advanced. This also works well for deadlifts, which tend to be more taxing than other lifts.

Example : 1 x 3-5

• Week 1 – work to 100 x 3

• Week 2 – work to 100 x 4

• Week 3 – work to 100 x 5

• Week 4 – work to 110 x 3

The key to this lower volume approach is to treat the ramping up sets as actual work sets.  Anything over 65%-ish can qualify as a work set, so be crisp and on point on your way to the top set.  You should be able to rack up at least a couple of quality work sets on your way there.

Another Variation : First Set Double Progression

Maybe you don’t want to wait until you hit all of the reps in the range before increasing the load.

Instead, you can move up in weight when you hit the end of the rep range on your first set.

Example : 3 x 8-12

• Week 1 – 100 x 8, 8, 8

• Week 2 – 100 x 10, 9, 9

• Week 3 – 100 x 12, 9, 9

• Week 4 – 110 x 8, 8, 8

Alternatively, you could move up in weight when you hit all of your reps on your final set. This is a popular method and is usually indicated by a ‘+’ symbol (for example: 2×8, 1×8+). You would do a fixed number of repetitions on your first two sets. Then for your final set, you can either try to hit the end of the rep range, or go for as many reps as possible (amrap). If you hit your target, you can up the weight for the next session.

Lots of possibilities here.

One More: Dynamic Double Progression

There is an autoregulated Dynamic Double Progression model (coined by Brian Minor, MS, CSCS). When you hit the end of your rep range on a given set, you may increase the weight for the corresponding set at the next session. The kicker in this one is that each set must be done with the same effort (RPE/RIR) in order to progress.

This is a great option for when linear progression stalls, particularly on slower-moving upper body lifts.

(Not to play favorites, but if you’re dealing with a bit of indecisiveness, I’d say just do this.)

The dynamic double progression option may be the most involved of the bunch to figure out, but if you can understand the rules of a simple board game, you are probably capable of running it. You can read all about it here.

3. Triple Progression

Overview

There are three variables to work with – weight, repetitions, and sets.

In addition to increasing your reps and weight (double progression), you will also increase the number of sets that you do.

The Rules

• When you reach the end of your set and rep range with double progression, you will add another set.

• Once you successfully complete all of your reps and sets (including the new set that you have added), you may add weight.

Example: 3-4 x 8-10

• Week 1 – 100 x 8, 8, 8

• Week 2 – 100 x 9, 9, 9

• Week 3 – 100 x 10, 10, 10

• Week 4 – 100 x 8, 8, 8, 8

• Week 5 – 100 x 9, 9, 9, 9

• Week 6 – 100 x 10, 10, 10, 10

• Week 7 – 110 x 8, 8, 8, 8

When To Use This

This method is useful for stalls, when the goal is to increase the amount of work being done, or for times when you might want an extra flurry of volume to peak off of later.

It is a good idea to use this method strategically. When stalling on double progression, add a work set. After completing all reps in the range for all sets, remove the extra set and try increasing the weight. It would look like this:

• Week 1 – 100 x 8, 8, 8, 8

• Week 2 – 100 x 9, 9, 9, 9

• Week 3 – 100 x 10, 10, 10, 10

• Week 4 – 110 x 8, 8, 8

This allows for a weight increase while keeping the workout length and the workload under control.

This method can be stressful, particularly for those who do not handle volume increases well. It can also be done in a way that can spark some major increases in strength.

There is plenty of room for experimentation with all of these variables.

Which Set and Rep Ranges Should I Use?

• Popular rep and set schemes for linear progression are 3×5, 3×4 and 3×6.

• Some example rep ranges for double progression could be 3-5, 4-6, 5-8, 5-10, 6-10, 8-10, 8-12, 10-12, and 10-15.

• Generally, bigger lifts will use lower rep ranges and smaller lifts will use higher rep ranges.

What Are Some Options If I Stall?

• A popular option for linear progression is to reset the weight. Take 10% off the bar and work your way back up, focusing on excellent execution of the lift. (Be mindful of when this is no longer productive).

• Change rep ranges. For instance, if you were doing 5-8, switch to 3-5.

• Add a set (triple progression).

• Temporarily reduce the workload if you need to come up for air (usually doesn’t apply in the earlier stages of training).

• Change exercise variations.

• Address factors such as sleep, nutrition or stress.

• Move on to a periodized system.

A Few Notes on Progression

• Progress can come in many forms, including more reps, more weight, more sets, smoother lifts, or larger ranges of motion. Some forms of progression may be more efficient than others at a given time, depending on the goal.

• You are allowed to repeat the weight if something happened.  For instance, you realized that you cut your squats short.  Next session, you can repeat the same weight and aim for a better squat. Doing it better = progress.

• Stick to the progression. Do not add weight if you feel like you’ve got more in the tank.  Jumping ahead too quickly will cause an early stall. 

• You only need to apply this to key lifts. Isolations and smaller lifts probably won’t require this type of structure.

• Progress is not always linear as you get stronger. 

How Long Should I Stick With a Progression Method?

This isn’t really a program that is done in 3-4 weeks. You’d want to stick with a system long enough to see your lifts improving over time.

That said, nothing works forever. An important part of programming for yourself is having the ability to recognize when things need to change.

Linear progression, in particular, has a reputation for keeping lifters stagnant long past its expiration date.

There will come a time when you cannot increase at reasonable intervals. There is such a thing as ‘growing into and owning a weight’. However, when you find yourself taking several sessions to make an increase, getting run down (physically or psychologically), or are grinding lifts to hit a predetermined rep target, it may be time switch gears or start cycling training with a periodized system.

Once you’ve built your foundation with basic progression, it is easy to simply evolve things by making small changes rather than starting from scratch. For example, switch your (stalled) main lifts from linear progression to linear periodization rules. This is a great way to do things, particularly for those who suffer from paralysis by analysis or lean toward program-hopping.

It is also ok to switch to something completely contrasting – as long as you stick with it for long enough to see it through. There is no single ‘best’ method, so choose whatever you enjoy.

Lifters who move on to other systems often have some form of double or triple progression running in the background for their accessory lifts. Basic progression methods are always there to fall back on.

What About Single Progression?

People are generally familiar with the term linear progression, as it is the base for most beginner strength programs.

Single progression could be an encompassing term for linear progression. It could also imply that only the repetitions will increase while keeping the weight and sets static, or that the number of sets will increase while everything else remains the same.

Are There More Ways to Do This?

There are many variations and offshoots of these methods.

The objective for this post was to list what was immediately usable to whomever might be looking, rather than give a long-winded lesson on every progression possibility. 

That being said, you can dig pretty deep in these systems.

Example 1 :

A lifter could take a weight that is 90% of their max (which can usually be handled for 4 -5 reps) and get it a point to where they are able to do 20 reps with it. (Note that this would obviously take a long time and would be pretty difficult.) They are increasing only the number of repetitions, so this would be single progression.

Example 2 :

A lifter takes a weight that he can use for 7 sets of 3 repetitions. Over a period of time, he would increase the number of sets with the same weight, until he reaches 10 sets of 3. The only variable being manipulated is the number of sets, which is a single progression.

He then adds 20 lbs to the bar, and begins again with 7 sets of 3. In this system, he is increasing both sets and weight. This would be double progression.

Conclusion

Successful lifters build their foundation on basics, and stick with it long enough to see progress.  Streams of fancy new exercises and unique combinations of sets x reps will always exist to lure lifters away from their potential. But when strong roots are developed with basic methods, the lure of frequent program overhauls can be less of a distraction.

I hope this was fairly clear to read; sometimes simple systems can become muddled with words and seem overly complex. Labels can be helpful for organizing your training, but don’t allow them to confuse or confine you. 

The single and double progression examples given above were from the late Anthony Ditillo. For some great reading on classic load progression strategies (as well as all sorts of old-time lifting awesomeness), check out The Tight Tan Slacks of Dezso Ban (blog) and Ditillo’s book, The Development of Physical Strength.

Also, check out a similarly titled book, Developing Physical Strength by Bob Peoples, and get a great run down of progression systems that he tinkered with in Systems and Methods I Have Used (on Ditillo’s blog) .