Massive Double Progression (MDP) is a system of training best used by late beginners to intermediates. It is meant to be a solid option for those of you that have established a track record of consistency with training and nutrition and just want a reasonably safe, “grind-it-out” type of program.
MDP is not easy. Let’s not make this assumption. In fact, at least 50% of your sets will be pushed for as many safe reps as possible. With that said, you’ll be bouncing back and forth between two and three sets per exercise as you progress to provide a minor micro form of volume periodization.
This also makes MDP a solid choice for the “seasoned” lifter, the individual over 30 that needs slightly less time in the gym and doesn’t require a ton of bells and whistles.
This PDF INCLUDES:
- A/B Split
- 4-Day Split
- 5-Day Split w/Optional Arm Day
QUESTIONS & ANSWERS
Ask a Question-
Maybe stupid question, what is an A/B split? Is just a 2 split?
It's a split like this:
Workout A: Chest, Shoulders, Arms
Workout B: Legs, Back -
How many sets do you progress to before you add weight?
When you reach the rep goal on the third set you add weight and return to two sets.
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What is a 4 day split?
A 4-day split means you have four unique workouts.
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can i run the custom program indefinetly?
Yes absolutely. You can use any structure indefinitely. You may need to adjust a few variables and evolve your programming over time but you never need to change a basic framework. Focus more on evolving things as you need to, or want to.