Muscle and Strength gains Used Method of Progression: Double Progression Compound movements: Starting at 5 reps using a weigth that is your 10 rep max you will add 1 rep each week until you reach 10, then you will add more weigth, 2.5kg for one hand exercises and 5kg for two hand exercises and start over at 5 reps and keep doing the same Isolation movements: Starting at 8 reps using a weigth that is your 12 rep max you will add one rep each week until you reach 12, then do 12 for 2 weeks and add more weigth and start over at 8 reps The program can be used indefinitely, the program is only written until week 6, after that just do the same as before DELOAD after week 6, deload doesn t count as a training week so restart the program at week 7