Berk’s Dual Chain Development

The purpose of this program is to build a well-balanced, functional physique by training both the anterior (front) and posterior (back) chains equally. Using a double progression system, the program promotes consistent strength gains, muscular symmetry, and structural integrity. It’s designed for individuals who want to train smart, prevent imbalances, and improve performance across all major movement patterns.

Progression: For compound movements, start with 75%-85% of your max for and begin at the lower end of the given rep range. Increase the reps each session. Once you reach the top of the range, add 2.5 kg to the bar and start over from the bottom. 

Example for bench: Start with 100 kg for 6 reps on Monday. On Thursday, perform 100 kg for 7 reps. The following week, do 100 kg for 8 reps. Once you hit the top of the rep range, increase the weight to 102.5 kg and start again at 6 reps — and so on.

Accessories: You have full flexibility in your accessory work. Feel free to use the same progression system or simply train within RPE guidelines that match your goals.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Bench Press (Barbell)

Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Leg Press

Overhead Tricep Extension (Cable)

Abs Crunch (Machine)

Anterior Day

Romanian Deadlift (Barbell)

Chest Supported Row (Machine)

Leg Curl

Pull-Up (Weighted)

Face Pull

Incline Curl (Dumbbell)

Posterior Day

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