Double progression: how do you set a rep range and add weight?

Dumbbells jump 2kg (4.4 lb) at a time, so it's hard to know when to move up. This article is for you if you already have a rep range but no rule for adding weight. We'll walk through double progression with a 12-week log of a dumbbell shoulder press going from 12kg (26 lb) to 14kg (31 lb).

✏️ What is double progression?

Double progression means setting a rep range, adding reps first, and adding weight once you reach the top. It's called "double" because you raise two numbers, reps and then weight, one after the other.

The top of the range is the highest rep count, 12 here. The bottom is the lowest, 8 here. Put simply, once you hit the top at one weight, you go one step heavier.

Let's say you set the dumbbell shoulder press at 12kg for 8-12 reps and 3 sets. At first you do 8 reps per set. Once all three sets are done, you raise your target by 1 rep. When all three sets hit 12 reps, you pick up 14kg from the next session.

Our progressive overload guide covers the whole set of rules. This article unpacks just the double progression part, step by step.

🔢 What rep range should you pick?

For dumbbell and upper-body lifts, 8-12 reps is a common range. The bottom is the number you can hit with good form at your current weight. With 8-12, the bottom is 8 and the top is 12.

Ranges vary by source. Some articles suggest 4-6 reps for main lifts and 6-8 for accessory lifts. There's no single right answer, so pick a range you can log consistently.

With dumbbells, a wider range is easier to live with. A narrow range like 8-9 reps hits the top quickly, and you'd have to add weight all the time. Our guide on how to program workouts helps you set sets and ranges for each lift.

🏋️ How do you pick a starting weight?

Your starting weight is one where you can hit the bottom of the range on all three sets. If 12kg works for 8 reps on 3 sets and you still have 1-2 reps left in the last set, you chose well. If you can pass 12 reps on the very first set, go one dumbbell heavier.

Treat the first session as a test day. The reps you log for each set become your week 1 numbers. You need them to set next week's target.

📈 How many weeks from 12kg to 14kg?

The rule is simple. If all three sets hit the target, raise next week's target by 1 rep. If even one set falls short, repeat the same target. The table below is an example log built with this rule.

Volume means weight x total reps. At 12kg, volume climbed from 288kg to 432kg. In week 10 at 14kg it was 294kg, which is 138kg below week 9, but by week 12 it was back up to 336kg.

The drop happens because 14kg is about 17% heavier than 12kg, so reps fall a lot. Compare volume only at the same weight. This table is an example, and real progress speed differs from person to person.

⚖️ Does every set need to hit the top before you add weight?

By default, yes. If you did 12, 12 and 10 reps, 12kg is still the right weight. Judge by your weakest set.

You might be thinking, "I've seen plans that add weight when just one set hits 12." That's true. Some sources look at every set, and others use only some of the sets. This article uses all sets, the most cautious option.

Since the sets can differ, log each one. Write it like "12 / 11 / 11". Without those numbers, you can't see next week's target. Our workout log guide has a template for logging sets.

🛑 What if you can't hit 8 reps at 14kg?

Repeat 14kg with the same 8-rep target for one more week. Week 10 in the table, 8 / 7 / 6, is exactly this case. Reps often drop below the bottom right after a jump. One miss is something the rule already expects.

If you miss the same target three times in a row, change the setup. There are two ways.

First, if you have an in-between weight, such as adjustable dumbbells or small 1kg plates, build 8-12 reps at 13kg (29 lb) first.

Second, stay at 12kg and add a fourth set to raise your total volume. Then try 14kg again.

Going back to 12kg and hitting 12 / 12 / 12 once more is fine too. If the stall drags on, our plateau guide checks the causes in order.

At your next shoulder press, log reps per set like "9 / 8 / 8" and compare your weakest set with the target.

📱 How does Progro make logging easier?

Progro is a workout log app built for progressive overload. When you start a routine, each set already has a target weight and reps filled in. You change the number to what you actually did and check it off, and the set is logged while the rest timer starts.

After your workout, it compares last time and today set by set for each lift. With target setting (Pro, with a 30-day trial at the start), only the sets you hit become the next target. If one set falls short, like 8 / 8 / 7, that set's target is never lowered.

Get Progro on the App Store