I combined BFT and DC together to have this sort of 2 week split. Some sessions are based on rest pausing while others are based on strip downs ala BFT style.


Week 1Day 1: Chest and Calves (BFT)

Day 2: Shoulders and Tris (RP)

Day 3: Off

Day 4: Back and Bis (BFT)

Day 5: Legs (RP)

Day 6: Off

Day 7: Off



Week 2

Day 1: Chest and Calves (RP)

Day 2: Shoulders and Tris (BFT)

Day 3: Off

Day 4: Back and Bis (RP)

Day 5: Legs (BFT)

Day 6: Off

Day 7: Off


**REPEAT 2 Week Rotation**

Week 1

Day 1: Chest and Calves (BFT)

Pec Dec

Incline Bench Press

Calf Raises on leg press

Day 2: Shoulders and Tris (RP)

Smith Shoulder Press

Dumbell Laterals **widowmaker**

Dumbell Skullcrushers



Day 3: Off



Day 4: Back and Bis (BFT)

Close Grip Pulldowns

Hammer Iso Rows

Ez bar preacher curls

Day 5: Legs (RP)

Leg Press

Leg Extensions **widowmaker**

Ham Curls

Day 6: Off

Day 7: Off



Week 2

Day 1: Chest and Calves (RP)

Smith Decline Bench

Cable Flyes on Ball **widowmaker**

Calf Extensions on hacks

Toe Raises **widowmaker**

Day 2: Shoulders and Tris (BFT)

Cable Laterals

Machine Shoulder Press

Tricep Pushdowns

Day 3: Off



Day 4: Back and Bis (RP)

Seated Rows

Wide Grip Pulldowns **widowmaker**

Dumbell Spider Curls

Day 5: Legs (BFT)

Leg Extensions

Squats

Ham Curls

Day 6: Off

Day 7: Off



Week 3

Day 1: Chest and Calves (BFT)

Dumbell Flyes on Ball

Illegal Grip Flat Bench

Standing Calf Raises on Smith Machine







Day 2: Shoulders and Tris (RP)

Behind Neck Press **low to ears only**

Dumbell Upright Rows **widowmaker**

Overhead Tricep Extensions with EZ Bar

Day 3: Off



Day 4: Back and Bis (BFT)

EZ Bar Pullovers

Barbell Rows

Machine Curl **any type**

Day 5: Legs (RP)

Smith Squats

One Legged Leg Press **widowmaker**

Ham Curls

Day 6: Off

Day 7: Off



Week 4

Day 1: Chest and Calves (RP)

Pec Dec

Incline Bench Press

Calf Raises on leg press

Day 2: Shoulders and Tris (BFT)

Dumbell Laterals

Smith Shoulder Press

Dumbell Skullcrushers



Day 3: Off



Day 4: Back and Bis (RP)

Close Grip Pulldowns

Hammer Iso Rows

Ez bar preacher curls

Day 5: Legs (BFT)

Leg Extensions

Leg Press

Ham Curls

Day 6: Off

Day 7: Off





Week 5

Day 1: Chest and Calves (BFT)

Cable Flyes on Ball

Smith Decline Bench

Calf Extensions on hacks

Day 2: Shoulders and Tris (RP)

Machine Shoulder Press

Cable Laterals **widowmaker**

Tricep Pushdowns

Bench Dips **widowmaker**

Day 3: Off



Day 4: Back and Bis (BFT)

Wide Grip Pulldowns

Seated Rows

Dumbell Spider Curls

Day 5: Legs (RP)

Squats

Leg Extensions **widowmaker**

Ham Curls

Day 6: Off

Day 7: Off



Week 6

Day 1: Chest and Calves (RP)

Illegal Grip Flat Bench

Dumbell Flyes on Ball **widowmaker**

Standing Calf Raises on Smith Machine

Toe Raises **widowmaker**

Day 2: Shoulders and Tris (BFT)

Dumbell Upright Rows

Behind Neck Press **low to ears only**

Overhead Tricep Extensions with EZ Bar

Day 3: Off

Day 4: Back and Bis (RP)

Barbell Rows

EZ Bar Pullovers **widowmaker**

Machine Curl **any type**

Dumbell Hammer Curls **widowmaker**

Day 5: Legs (BFT)

Leg Extensions

Smith Squats

Ham Curls

Day 6: Off

Day 7: Off