Future
Guest
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
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