How to use the double progression session calculator
Double progression fixes a rep range, adds reps session by session until you hit the top of it, then adds one load increment and drops the reps back to the bottom. This calculator works in sessions rather than weeks, so it tells you what to add next time and how many sessions remain before the load goes up.
The maths is a range comparison and a multiplication. If your current reps sit below the top, the next session adds one rep; if they are at the top, the load rises by your chosen increment and the reps return to the bottom. Sessions per cycle equal the top minus the bottom, plus the one session where the load increases, and volume load is load times reps times sets (current as of October 2026). The increment is chosen from 2.5, 5 or 10 pounds to match the plates you have.
The eight-session table simply extends the assumption that you add one rep every session; it is not a prediction. Real progress is not linear and includes stalled sessions. The page does not publish a weekly pounds-per-week figure, and it does not cover deload timing or rates of progress by training age.
Frequently asked questions
Because double progression advances by session, not by week. Load only rises in the session where your reps reach the top of the range, so a fixed weekly increment does not describe the method.
No. The table extends the assumption of one extra rep per session. In practice it is common to sit at the same reps for several sessions, or to go backwards.
You are already past the point where the load should have gone up. Add your chosen increment, set the reps back to the bottom of the range, and enter those figures instead.