Bald Swordman

4.68 (10 reviews)
Advanced hypertrophy program used by Coach Butler (Bald Omni-Man)
Program Description

This is identical to what I personally do. This is probaly way too much for a beginner or intermediate level lifter to do. I do not recommend this version of the program unless you're bulking and are already a very advanced trainee.

Bald Swordsman is a split on a 10-11 day asynchronous schedule. Trainees need at least a day of rest in between these sessions. Therefore, there is no need to strictly follow the 4 day a week schedule.

Program Overview
CoachBald Omni-Manverified coach
LevelAdvanced
EquipmentFull Gym
Time Per Workout75 minutes
Days Per Week4 days
Program Length10 weeks
Start the program
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Week 1
Day 1
ExerciseSetsRepsIntensity
Leg Press4
8-15
-
Safety Bar Squat2
5-8
-
Neck Work5
12-20
-
Guillotine Press4
7-12
-
Seated Lateral Raise3
12-20
-
Dual Tricep Pushdown (Cable)4
8-12
-
Lying Decline Triceps Extension3
8-12
-
Leg Raise1
46
-
--
--
--
Day 2
ExerciseSetsRepsIntensity
Pull-Up4
7-12
-
Seated Anterior Delt Press3
12-20
-
Neck Work4
12-20
-
Reach Style Barbell Row3
8-15
-
Incline Curl (Dumbbell)3
8-12
-
Lying Hamstring Curl3
8-12
-
Preacher Hammer Curl (Dumbbell)3
8-12
-
Sit Up (Weighted)5
10-15
-
Calf Raise5
10-20
-
--
--
Day 3
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Camber Bar Bench Press4
6-10
-
Leg Press4
7-12
-
Pec Fly3
8-12
-
Hip Adductor (Machine)3
8-12
-
Sit Up (Weighted)1
46
-
Standing Calf Raise5
10-20
-
Long Rope Pressdown3
8-12
-
Seated Lateral Raise3
10-15
-
Seated French Press3
5-12
-
Leg Extension1
36
-
Day 4
ExerciseSetsRepsIntensity
Leg Extension5
10-15
-
L Sit Pull-Up4
15-25
-
Neck Work4
10-15
-
Full RTO Ring Push-up4
5-10
-
Towel Pull-up3
12-20
-
Dual Tricep Pushdown (Cable)3
8-12
-
Strict Curl3
8-12
-
JM Press + Close Grip Bench Drop Set2
8-12
-
Reverse Curls2
10-15
-
--
--
Week 2
Day 1
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Standing Overhead Press1
1
-
3
AMRAP
@7
Paused RDL With Reach3
5-10
-
Bent Over Strict Row3
8-12
-
Hanging Leg Raise5
10-15
-
Seated Calf Raise5
10-20
-
Hip Adductor (Machine)4
10-15
-
Lateral Raise3
10-15
-
Long Rope Pressdown3
8-12
-
Lying Hamstring Curl3
8-12
-
Day 2
ExerciseSetsRepsIntensity
Leg Press4
8-15
-
Safety Bar Squat2
5-8
-
Neck Work5
12-20
-
Guillotine Press4
7-12
-
Seated Lateral Raise3
12-20
-
Dual Tricep Pushdown (Cable)4
8-12
-
Lying Decline Triceps Extension3
8-12
-
Leg Raise1
46
-
--
--
--
Day 3
ExerciseSetsRepsIntensity
Pull-Up4
7-12
-
Seated Anterior Delt Press3
12-20
-
Neck Work4
12-20
-
Reach Style Barbell Row3
8-15
-
Incline Curl (Dumbbell)3
8-12
-
Lying Hamstring Curl3
8-12
-
Preacher Hammer Curl (Dumbbell)3
8-12
-
Sit Up (Weighted)5
10-15
-
Calf Raise5
10-20
-
--
--
Day 4
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Camber Bar Bench Press4
6-10
-
Leg Press4
7-12
-
Pec Fly3
8-12
-
Hip Adductor (Machine)3
8-12
-
Sit Up (Weighted)1
46
-
Standing Calf Raise5
10-20
-
Long Rope Pressdown3
8-12
-
Seated Lateral Raise3
10-15
-
Seated French Press3
5-12
-
Leg Extension1
36
-
Week 3
Day 1
ExerciseSetsRepsIntensity
Leg Extension5
10-15
-
L Sit Pull-Up4
15-25
-
Neck Work4
10-15
-
Full RTO Ring Push-up4
5-10
-
Towel Pull-up3
12-20
-
Dual Tricep Pushdown (Cable)3
8-12
-
Strict Curl3
8-12
-
JM Press + Close Grip Bench Drop Set2
8-12
-
Reverse Curls2
10-15
-
--
--
Day 2
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Standing Overhead Press1
1
-
3
AMRAP
@7
Paused RDL With Reach3
5-10
-
Bent Over Strict Row3
8-12
-
Hanging Leg Raise5
10-15
-
Seated Calf Raise5
10-20
-
Hip Adductor (Machine)4
10-15
-
Lateral Raise3
10-15
-
Long Rope Pressdown3
8-12
-
Lying Hamstring Curl3
8-12
-
Day 3
ExerciseSetsRepsIntensity
Leg Press4
8-15
-
Safety Bar Squat2
5-8
-
Neck Work5
12-20
-
Guillotine Press4
7-12
-
Seated Lateral Raise3
12-20
-
Dual Tricep Pushdown (Cable)4
8-12
-
Lying Decline Triceps Extension3
8-12
-
Leg Raise1
46
-
--
--
--
Day 4
ExerciseSetsRepsIntensity
Pull-Up4
7-12
-
Seated Anterior Delt Press3
12-20
-
Neck Work4
12-20
-
Reach Style Barbell Row3
8-15
-
Incline Curl (Dumbbell)3
8-12
-
Lying Hamstring Curl3
8-12
-
Preacher Hammer Curl (Dumbbell)3
8-12
-
Sit Up (Weighted)5
10-15
-
Calf Raise5
10-20
-
--
--
Week 4
Day 1
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Camber Bar Bench Press4
6-10
-
Leg Press4
7-12
-
Pec Fly3
8-12
-
Hip Adductor (Machine)3
8-12
-
Sit Up (Weighted)1
46
-
Standing Calf Raise5
10-20
-
Long Rope Pressdown3
8-12
-
Seated Lateral Raise3
10-15
-
Seated French Press3
5-12
-
Leg Extension1
36
-
Day 2
ExerciseSetsRepsIntensity
Leg Extension5
10-15
-
L Sit Pull-Up4
15-25
-
Neck Work4
10-15
-
Full RTO Ring Push-up4
5-10
-
Towel Pull-up3
12-20
-
Dual Tricep Pushdown (Cable)3
8-12
-
Strict Curl3
8-12
-
JM Press + Close Grip Bench Drop Set2
8-12
-
Reverse Curls2
10-15
-
--
--
Day 3
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Standing Overhead Press1
1
-
3
AMRAP
@7
Paused RDL With Reach3
5-10
-
Bent Over Strict Row3
8-12
-
Hanging Leg Raise5
10-15
-
Seated Calf Raise5
10-20
-
Hip Adductor (Machine)4
10-15
-
Lateral Raise3
10-15
-
Long Rope Pressdown3
8-12
-
Lying Hamstring Curl3
8-12
-
Day 4
ExerciseSetsRepsIntensity
Leg Press4
8-15
-
Safety Bar Squat2
5-8
-
Neck Work5
12-20
-
Guillotine Press4
7-12
-
Seated Lateral Raise3
12-20
-
Dual Tricep Pushdown (Cable)4
8-12
-
Lying Decline Triceps Extension3
8-12
-
Leg Raise1
46
-
--
--
--
Week 5
Day 1
ExerciseSetsRepsIntensity
Pull-Up4
7-12
-
Seated Anterior Delt Press3
12-20
-
Neck Work4
12-20
-
Reach Style Barbell Row3
8-15
-
Incline Curl (Dumbbell)3
8-12
-
Lying Hamstring Curl3
8-12
-
Preacher Hammer Curl (Dumbbell)3
8-12
-
Sit Up (Weighted)5
10-15
-
Calf Raise5
10-20
-
--
--
Day 2
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Camber Bar Bench Press4
6-10
-
Leg Press4
7-12
-
Pec Fly3
8-12
-
Hip Adductor (Machine)3
8-12
-
Sit Up (Weighted)1
46
-
Standing Calf Raise5
10-20
-
Long Rope Pressdown3
8-12
-
Seated Lateral Raise3
10-15
-
Seated French Press3
5-12
-
Leg Extension1
36
-
Day 3
ExerciseSetsRepsIntensity
Leg Extension5
10-15
-
L Sit Pull-Up4
15-25
-
Neck Work4
10-15
-
Full RTO Ring Push-up4
5-10
-
Towel Pull-up3
12-20
-
Dual Tricep Pushdown (Cable)3
8-12
-
Strict Curl3
8-12
-
JM Press + Close Grip Bench Drop Set2
8-12
-
Reverse Curls2
10-15
-
--
--
Day 4
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Standing Overhead Press1
1
-
3
AMRAP
@7
Paused RDL With Reach3
5-10
-
Bent Over Strict Row3
8-12
-
Hanging Leg Raise5
10-15
-
Seated Calf Raise5
10-20
-
Hip Adductor (Machine)4
10-15
-
Lateral Raise3
10-15
-
Long Rope Pressdown3
8-12
-
Lying Hamstring Curl3
8-12
-
Week 6
Day 1
ExerciseSetsRepsIntensity
Leg Press4
8-15
-
Safety Bar Squat2
5-8
-
Neck Work5
12-20
-
Guillotine Press4
7-12
-
Seated Lateral Raise3
12-20
-
Dual Tricep Pushdown (Cable)4
8-12
-
Lying Decline Triceps Extension3
8-12
-
Leg Raise1
46
-
--
--
--
Day 2
ExerciseSetsRepsIntensity
Pull-Up4
7-12
-
Seated Anterior Delt Press3
12-20
-
Neck Work4
12-20
-
Reach Style Barbell Row3
8-15
-
Incline Curl (Dumbbell)3
8-12
-
Lying Hamstring Curl3
8-12
-
Preacher Hammer Curl (Dumbbell)3
8-12
-
Sit Up (Weighted)5
10-15
-
Calf Raise5
10-20
-
--
--
Day 3
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Camber Bar Bench Press4
6-10
-
Leg Press4
7-12
-
Pec Fly3
8-12
-
Hip Adductor (Machine)3
8-12
-
Sit Up (Weighted)1
46
-
Standing Calf Raise5
10-20
-
Long Rope Pressdown3
8-12
-
Seated Lateral Raise3
10-15
-
Seated French Press3
5-12
-
Leg Extension1
36
-
Day 4
ExerciseSetsRepsIntensity
Leg Extension5
10-15
-
L Sit Pull-Up4
15-25
-
Neck Work4
10-15
-
Full RTO Ring Push-up4
5-10
-
Towel Pull-up3
12-20
-
Dual Tricep Pushdown (Cable)3
8-12
-
Strict Curl3
8-12
-
JM Press + Close Grip Bench Drop Set2
8-12
-
Reverse Curls2
10-15
-
--
--
Week 7
Day 1
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Standing Overhead Press1
1
-
3
AMRAP
@7
Paused RDL With Reach3
5-10
-
Bent Over Strict Row3
8-12
-
Hanging Leg Raise5
10-15
-
Seated Calf Raise5
10-20
-
Hip Adductor (Machine)4
10-15
-
Lateral Raise3
10-15
-
Long Rope Pressdown3
8-12
-
Lying Hamstring Curl3
8-12
-
Day 2
ExerciseSetsRepsIntensity
Leg Press4
8-15
-
Safety Bar Squat2
5-8
-
Neck Work5
12-20
-
Guillotine Press4
7-12
-
Seated Lateral Raise3
12-20
-
Dual Tricep Pushdown (Cable)4
8-12
-
Lying Decline Triceps Extension3
8-12
-
Leg Raise1
46
-
--
--
--
Day 3
ExerciseSetsRepsIntensity
Pull-Up4
7-12
-
Seated Anterior Delt Press3
12-20
-
Neck Work4
12-20
-
Reach Style Barbell Row3
8-15
-
Incline Curl (Dumbbell)3
8-12
-
Lying Hamstring Curl3
8-12
-
Preacher Hammer Curl (Dumbbell)3
8-12
-
Sit Up (Weighted)5
10-15
-
Calf Raise5
10-20
-
--
--
Day 4
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Camber Bar Bench Press4
6-10
-
Leg Press4
7-12
-
Pec Fly3
8-12
-
Hip Adductor (Machine)3
8-12
-
Sit Up (Weighted)1
46
-
Standing Calf Raise5
10-20
-
Long Rope Pressdown3
8-12
-
Seated Lateral Raise3
10-15
-
Seated French Press3
5-12
-
Leg Extension1
36
-
Week 8
Day 1
ExerciseSetsRepsIntensity
Leg Extension5
10-15
-
L Sit Pull-Up4
15-25
-
Neck Work4
10-15
-
Full RTO Ring Push-up4
5-10
-
Towel Pull-up3
12-20
-
Dual Tricep Pushdown (Cable)3
8-12
-
Strict Curl3
8-12
-
JM Press + Close Grip Bench Drop Set2
8-12
-
Reverse Curls2
10-15
-
--
--
Day 2
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Standing Overhead Press1
1
-
3
AMRAP
@7
Paused RDL With Reach3
5-10
-
Bent Over Strict Row3
8-12
-
Hanging Leg Raise5
10-15
-
Seated Calf Raise5
10-20
-
Hip Adductor (Machine)4
10-15
-
Lateral Raise3
10-15
-
Long Rope Pressdown3
8-12
-
Lying Hamstring Curl3
8-12
-
Day 3
ExerciseSetsRepsIntensity
Leg Press4
8-15
-
Safety Bar Squat2
5-8
-
Neck Work5
12-20
-
Guillotine Press4
7-12
-
Seated Lateral Raise3
12-20
-
Dual Tricep Pushdown (Cable)4
8-12
-
Lying Decline Triceps Extension3
8-12
-
Leg Raise1
46
-
--
--
--
Day 4
ExerciseSetsRepsIntensity
Pull-Up4
7-12
-
Seated Anterior Delt Press3
12-20
-
Neck Work4
12-20
-
Reach Style Barbell Row3
8-15
-
Incline Curl (Dumbbell)3
8-12
-
Lying Hamstring Curl3
8-12
-
Preacher Hammer Curl (Dumbbell)3
8-12
-
Sit Up (Weighted)5
10-15
-
Calf Raise5
10-20
-
--
--
Week 9
Day 1
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Camber Bar Bench Press4
6-10
-
Leg Press4
7-12
-
Pec Fly3
8-12
-
Hip Adductor (Machine)3
8-12
-
Sit Up (Weighted)1
46
-
Standing Calf Raise5
10-20
-
Long Rope Pressdown3
8-12
-
Seated Lateral Raise3
10-15
-
Seated French Press3
5-12
-
Leg Extension1
36
-
Day 2
ExerciseSetsRepsIntensity
Leg Extension5
10-15
-
L Sit Pull-Up4
15-25
-
Neck Work4
10-15
-
Full RTO Ring Push-up4
5-10
-
Towel Pull-up3
12-20
-
Dual Tricep Pushdown (Cable)3
8-12
-
Strict Curl3
8-12
-
JM Press + Close Grip Bench Drop Set2
8-12
-
Reverse Curls2
10-15
-
--
--
Day 3
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Standing Overhead Press1
1
-
3
AMRAP
@7
Paused RDL With Reach3
5-10
-
Bent Over Strict Row3
8-12
-
Hanging Leg Raise5
10-15
-
Seated Calf Raise5
10-20
-
Hip Adductor (Machine)4
10-15
-
Lateral Raise3
10-15
-
Long Rope Pressdown3
8-12
-
Lying Hamstring Curl3
8-12
-
Day 4
ExerciseSetsRepsIntensity
Leg Press4
8-15
-
Safety Bar Squat2
5-8
-
Neck Work5
12-20
-
Guillotine Press4
7-12
-
Seated Lateral Raise3
12-20
-
Dual Tricep Pushdown (Cable)4
8-12
-
Lying Decline Triceps Extension3
8-12
-
Leg Raise1
46
-
--
--
--
Week 10
Day 1
ExerciseSetsRepsIntensity
Pull-Up4
7-12
-
Seated Anterior Delt Press3
12-20
-
Neck Work4
12-20
-
Reach Style Barbell Row3
8-15
-
Incline Curl (Dumbbell)3
8-12
-
Lying Hamstring Curl3
8-12
-
Preacher Hammer Curl (Dumbbell)3
8-12
-
Sit Up (Weighted)5
10-15
-
Calf Raise5
10-20
-
--
--
Day 2
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Camber Bar Bench Press4
6-10
-
Leg Press4
7-12
-
Pec Fly3
8-12
-
Hip Adductor (Machine)3
8-12
-
Sit Up (Weighted)1
46
-
Standing Calf Raise5
10-20
-
Long Rope Pressdown3
8-12
-
Seated Lateral Raise3
10-15
-
Seated French Press3
5-12
-
Leg Extension1
36
-
Day 3
ExerciseSetsRepsIntensity
Leg Extension5
10-15
-
L Sit Pull-Up4
15-25
-
Neck Work4
10-15
-
Full RTO Ring Push-up4
5-10
-
Towel Pull-up3
12-20
-
Dual Tricep Pushdown (Cable)3
8-12
-
Strict Curl3
8-12
-
JM Press + Close Grip Bench Drop Set2
8-12
-
Reverse Curls2
10-15
-
--
--
Day 4
ExerciseSetsRepsIntensity
Neck Work5
12-20
-
Standing Overhead Press1
1
-
3
AMRAP
@7
Paused RDL With Reach3
5-10
-
Bent Over Strict Row3
8-12
-
Hanging Leg Raise5
10-15
-
Seated Calf Raise5
10-20
-
Hip Adductor (Machine)4
10-15
-
Lateral Raise3
10-15
-
Long Rope Pressdown3
8-12
-
Lying Hamstring Curl3
8-12
-
What People Are Saying
4.7/5
Casey R.Man, 37
3 weeks complete
22 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
This program will max you out with weights. For those like myself, that need or want some higher tempo in their workouts, just move some lifts around and do super sets, add some sprints in-between the programmed supersets and this will get you doing 140+bpm. I love this program!
13 days ago
Dan D.Man, 40
6 weeks complete
25 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Good program
a month ago
Brandon I.Man, 27
4 weeks complete
No modifications
Hhnn
a month ago
Alex R.Man, 18
4 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I loved how this pushed me and got me trying new exercises I felt great contractions on…honestly the most diverse program with great rest timings between.
a month ago
GeorgeZMan, 27
4 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
A fresh and different way to train if you are accustomed to upper/lower or ppl. Also the asynchronous element makes it a lot easier especially if you have a very busy lifestyle. Sessions need at least a day of rest, if you run it like an upper/lower you will burn out two weeks in. Definitely needs some experience to run it. Love the holistic development on body parts I totally neglected coming from a weighted calisthenics background. I will probably run it again after I finish it, altering the exercise selection. Bald omni man delivers.
a month ago
Aseem C.Man, 21
4 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Supreme workout!! Would love more incorporation of the rear delts, other than that..10/10
2 months ago
Joe W.Man, 38
4 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Forth week in having swapped from a higher frequency training (6 straight days per week) To this one day on, one day off routine has made a lot of difference. Strength is going up, and friends have already been telling me i look like I’m filling out getting bigger. So I guess the extra rest days (growth days) are working. The workouts are tough providing you push yourself and stick to the progression laid out for you. In my opinion it’s perfect if you have a busy lifestyle or family life Cheers
2 months ago
Gwen F.Woman, 33
4 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
As a female with amateur powerlifting/lifting background, I really am enjoying this program. I heavily modified the pull-ups though as I cannot complete a single strict pull-up, but there’s space to get creative. The leg press really puts you on your a$$ if you put in maximal effort. I think this program would be excellent for recovery if you ran it one day on one day off. I have run it Tue/Thurs/Sat/Sun due to life circumstances. It’s pretty well set up for recovery to do this, but some days back to back (following leg press) can be pretty tough. I’m not sure how to measure my muscle gains as my weight has remained the same, I eat a lot (also breastfeeding/not sleeping so great) but don’t track. I’d recommend this program to anyone wanting variety, bodybuilding, some challenges (the day with leg press + squat is super fun) and a focus on recovery. A++! I’m going to run it again once I’m finished, but make my own changes to some movements to keep it fresh.
2 months ago
Morgann ReneMan, 21
4 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
I’ve been on this for a month and I’ve added strength and size across the board. I am by far the leanest I’ve ever been at 206lbs. I put “as expected” for the muscle and strength gains made because nothing but high expectations for the great Bald Omni Man. And those expectations were met straight up. Some advice for this. While it’s prescribed to be done every other day. I highly recommend taking a more auto-regulated approach to when you rest. So between sessions I’d have 0 to 2 rest days and this would vary depending on how I feel recovery wise.
2 months ago
Kush ShuklaMan, 18
0 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Goated one.
3 months ago

PROGRAM GUIDE

Newer Trainees: I gave a range of sets that you can do, newer trainees should pick the lowest number of sets, and trainees who need more volume should pick the higher number of sets.

Progressions: With double and dynamic double progressions on your first week, make sure to keep a couple reps in the tank on your first set. Personally, I try to hit the top end of the rep range on my first set, and then I spend the subsequent weeks filling out the subsequent sets. This lets me create momentum and smoother progression

Intraworkout Nutrition: I recommend intra workout nutrition of a quick digesting carb (fruit, Gatorade etc). re-hydration (think water, salt, potassium, magnesium), is important as well. For best results, place this somewhere in the middle of your training session.

Deload Protocol: Deload intuitively, you can push hard for a lot longer than you think you can. For those that prefer scheduled deloads, you can also deload every 6-8 weeks periodically. For deload week, go easy on 1-2 sessions that week, then resume the rest of the week as planned.

Rest Days: Bald Swordsman is a split on a 10-11 day asynchronous schedule. Trainees need at least a day of rest in between these sessions. Therefore, there is no need to strictly follow the 4 day a week schedule.

Leg Day Warm Ups: 5-10 minutes on a stationary bike, alternate between reverse and normal pedaling. Increase the time on the bike as needed.

Push Warm-Ups: Light rows with a dumbbell, facepulls, and light weight dumbbell presses for a few sets of 20 (GO LIGHT…if your muscles are worked by this, you did too much)

Pull Warm-ups: Band Pressdowns and Curls for blood flow


Double Progression and Dynamic Double Progression

Double Progression and Dynamic Double Progression are easy ways to map out progression and auto-regulate your training. (Auto-regulate meaning: make training appropriately challenging)

I like using this in a hypertrophy program, because unlike traditional strength training, we don’t have percentages to work with. Particularly for things like Calf Raises, Hamstring Curls, Hack Squats, and all traditional bodybuilding staples.

Double Progression

In basic Double Progression, you’re given a set and rep range.

For example, 3 sets of 8-12. Each week, you add reps until you’re at 3x12, then you add weight and do it all over again.

This type of progression undulates between volume and intensity, allowing you to typically train harder without a deload.

There are two ways to start off a double progression. You can do 3 sets of 8 (leaving a couple reps in the tank on your first set) and then each week, add reps until you get to 3x12. You can add reps to each set, or reps to one set at a time.

OR If you’re newer, you can do 12 reps on your first set (leaving a couple reps in the tank) and then fill out your reps on subsequent sets each week.

(This second approach is typically the approach I take for new exercises that I’m not sure of my performance on) I also recommend this for people who tend to UNDERSHOOT (go too easy)

When you add weight, add enough weight so that 8-9 reps would be challenging again (tl,dr; add like 5-10 lbs)

Then you follow the same progression scheme for the new weight you’ve selected

Dynamic Double Progression

Dynamic Double Progression is basically the same thing, except that each individual set progresses in weight on its own once you reach the top end of your rep range. For example, using 8-12 again:

Week 1: 3x8 @ 200

Week 2: 1x12 @ 200 (increase this set’s weight next week) 1x10 @200, 1x9 @ 200

Week 3: 1x8 @ 210, 1x12@ 200 (increase this set’s weight next time), 1x10 @200

So on, and so forth. This type of progression is better for heavier compound lifts in my opinion.

General Reminders:

The way that I like to coach double progression and dynamic double progression is like this:

That first week you try a new exercise, each set, other maybe than the last couple, should be a couple reps shy of failure. This lets you create momentum with your training. As opposed to if you go to failure on everything week 1, you’ll have a harder time (or an impossible time) progressing.

For subsequent weeks, more and more of your sets can be (and should be, in my opinion), close to, or at failure.

If you undershoot that first week, the way double progressions work, you’ll be using a challenging weight anyway with time.

When to Swap Movements

I say that we should keep our motions in rotation for as long as possible. It’s very easy to fall into the trap of constantly swapping exercises, and never make any real progress.

But if we keep our motions in for long enough to outlast noobie neurological adaptations, we can ensure that any progress that we make comes from actual hypertrophy, and not just neurological strength adaptations.

When you DO swap a movement, pick a variation that works the same muscles as the one that you were just doing, so the thread of progression can remain.

It’s important to take note of which variations work the best for us as well, so that you can swap back to them when the time comes.

Rep Quality

I go by the rule of “how would I do this if Dr Mike Israetel was watching?” - I would use a controlled (but not overly slow) eccentric, and a pause when applicable.

That being said, don’t get pedantic - just maintain +/- 10% of your rep quality at all times. Too much control leads to inferior stimulus typically (especially if you’re not very strong yet, and can’t use a lot of weight). Too little control leads to the muscles not being stimulated well.