Bellon Failure Training

[future]

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