Rabudinha Project

The main progression metric of this program is called Double Progression, as explained bellow:

Rabudinha project a system called Double Progression. In a 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. It is also very easy to follow.
The way you go about this: 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. RINSE AND REPEAT.

Practical example on leg press:
Week 1 
Set 1 - 12 reps with Xkg
Set 2 - 10 reps with Xkg
Set 3 - 8 reps with Xkg

Week 2 
Set 1 - 12 reps with Xkg
Set 2 - 12 reps with Xkg
Set 3 - 10 reps with Xkg

Week 3
Set 1 - 12 reps with Xkg
Set 2 - 12 reps with Xkg
Set 3 - 12 reps with Xkg

(After achieving the end goal of the rep range for all 3 sets, increase the weight of the exercise on the next week)

Week 4 
Set 1 - 12 reps with X + 10% kg -> Weight increased
Set 2 - 8 reps with X + 10% kg
Set 3 - 8 reps with X + 10% kg

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Leg Press

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Standing Calf Raise

Abs Crunch (Weighted)

Upper 

Chest Press (Machine)

Chest Supported Row (Machine)

Overhead Press (Machine)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Lower

Hack Squat

Leg Extension

Lat Pulldown

Full body

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