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  1. #1
    Progressively Overloading Incubusfan18's Avatar
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    Dorian Yates Split circa 1995-1997 (all weights and reps included)

    Day one: Delts, traps, triceps, abs

    Day two: Back, rear delts

    Day three: REST

    Day four: Chest, biceps, abs

    Day five: Quads, hams, calves

    Day six: REST


    Delts, traps, triceps, abs


    Smith machine presses
    120x15

    240x12

    340x8-10

    
Seated laterals
    50x12

    70x8-10


    One-arm cable laterals
    35x20

    70x8-10

    Dumbbell shrugs
    140x12

    185x8-10

    Triceps pushdowns
    80x15

    130x12
    
180x8-10


    Lying barbell extensions
    100x12

    140x8-10

    
One-arm pushdowns
    70x8-10

    Forward crunches
    20-25
 (3 sets)

    Reverse crunches
    12-15 (3 sets)

    Back, rear delts


    Nautilus pullovers
    220x15

    320x12
    
440x8-10

    (alternated each workout with)

    Hammer Strength machine Pulldowns
    135x15

    220x12
    
285x8-10

    Barbell rows
    285x12
    
375x8-10

    1-arm Hammer Strength rows
    245x8-10

    Cable rows (overhand grip)
    Full stack x 8-10


    Rear-delt Hammer Strength
    110x8-10

    Bent-over dumbbell raises
    95x8-10

    Hyperextensions
    310x8 (bdywt)

    Deadlifts
    405x8

    Chest, biceps, abs


    Incline barbell press
    135x12

    220x10
    
310x8
    
425x8

    
Hammer Strength seated Bench presses
    220x12
    
350x6-8

    

Incline dumbbell flyes
    75x10
    
110x8

    
Cable crossovers
    90x10-12

    Incline dumbbell curls
    50x10
    
70x6-8

    
EZ barbell curls
    100x10
    140x6-8

    
Nautilus curls
    120x6-8


    Forward crunches
    20-25
 (3 sets)

    Reverse crunches
    12-15 (3 sets)

    Quads, hams, calves


    Leg extensions
    130
x15
    200
x12
    270
x10-12

    Leg press
    770x12
    1,045
x12
    1,265
x10-12 


    Hack squats
    440x12
    660

x8-10

    Lying leg curls
    130x8-10
    180

x8-10

    Single leg curls
    50x8-10

    Standing calf raise
    900x10-12
    1,300

x10-12

    Seated calf raise
    250x10-12
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  2. #2
    Registered User rippedaspirer's Avatar
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    That HIT thing is really something, you read Arnold's encyclopedia about so much reps and volume and then comes a rebel like dorian. BTW great vacuum OP
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  3. #3
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    miring vacuum
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  4. #4
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    Strong as phuck.
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  5. #5
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    Originally Posted by Incubusfan18 View Post
    Incline barbell press
    135x12

    220x10
    
310x8
    
425x8

    ..

    

Incline dumbbell flyes
    75x10
    
110x8
    holy **** that's insane
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  6. #6
    Registered User Unbiasedfan's Avatar
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    Originally Posted by Erictooslow View Post
    holy **** that's insane
    Even more considering his perfect form.
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  7. #7
    Registered User endurancell's Avatar
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    my reaction upon reading the weights...

    leg pressing and calf raising over 1,200 lbs for perfect reps.. sh!t
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  8. #8
    Progressively Overloading Incubusfan18's Avatar
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    Here's the source btw: http://www.musculardevelopment.com/a...ian-yates.html Lots of interesting stuff in the article as well.
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  9. #9
    Progressively Overloading Incubusfan18's Avatar
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    Originally Posted by rippedaspirer View Post
    That HIT thing is really something, you read Arnold's encyclopedia about so much reps and volume and then comes a rebel like dorian. BTW great vacuum OP
    Originally Posted by TTimmerman View Post
    miring vacuum
    Thanks bros, it will be a good pose for me once I pack on some more mass.
    Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741

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  10. #10
    Registered User FAN0FdaSport's Avatar
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    to be honest dorian's routine is the only routine ive ever liked from a pro.

    sometimes you read stuff like a pro would train his delts a day before or after chest day, wut
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  11. #11
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    Originally Posted by FAN0FdaSport View Post
    sometimes you read stuff like a pro would train his delts a day before or after chest day, wut
    Something wrong with this? Because that's exactly what I did today lol (chest yesterday, trained delts today)
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  12. #12
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    Originally Posted by detrimental View Post
    Something wrong with this? Because that's exactly what I did today lol (chest yesterday, trained delts today)
    depends on the person, its only through my perspective i say that.

    i wouldn't organize my training split like that because it just doesn't work for myself, and looking dorians split it has been much more suitable to me.
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  13. #13
    do i have brotential BartPimpson's Avatar
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    Didn't Dorian always go to failure? It's hard to imagine him reaching a rep limit and then just stopping.
    We're dodging more ninjitsu attacks than Flex Wheeler. We're ducking more bullets than George Farah. We're facing more death than a kid leg pressing at Branch Warren's gym.

    You can't stop us. You can't hold us back.

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  14. #14
    Registered User sexnews's Avatar
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    Originally Posted by BartPimpson View Post
    Didn't Dorian always go to failure? It's hard to imagine him reaching a rep limit and then just stopping.
    To failure and even beyond
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  15. #15
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    Originally Posted by sexnews View Post
    To failure and even beyond
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  16. #16
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    ^^
    Following his philosophy will make you part of those who train "beyond failure".
    Mentally exhausting and needs a lot of motivation but the results...god bless.
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  17. #17
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    Originally Posted by detrimental View Post
    Something wrong with this? Because that's exactly what I did today lol (chest yesterday, trained delts today)
    The idea behind this practice,is that you use your delts, while training chest, and the other way around too. Some frown upon it saying that you're not giving your body a chance to heal, hitting the same body parts in consecutive days. I think it all comes down to how you're feeling the next day. Some get sorer than others, if your body can handle it, I say go right ahead if it works for you.
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  18. #18
    Registered User wolfpilp's Avatar
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    pretty interesting!


    great vacuum pose op!
    "The art of living well and the art of dying well are one."
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  19. #19
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    It is heavy considering the way he liftet. with really high isolation and very slow repps. but if that wasnt the case, his lifts would be very weak for a pro
    Actual viking crew
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    Currently no gf crew and gonna stay that way for some years now for self improvement/developement. Gotta learn me,
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  20. #20
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    The weights for the pullover machine blow my mind. Ive used the one at Temple Gym and its a rely hard movement. I only had a couple if plates on and its heavy! Dorian loaded that f*cker up.
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    Originally Posted by FAN0FdaSport View Post
    to be honest dorian's routine is the only routine ive ever liked from a pro.

    sometimes you read stuff like a pro would train his delts a day before or after chest day, wut
    Yeh, kinda like training traps the day before back aye? I guess some turds just don't have any smell, depending on whose ass it came from.
    I am the parasite, you are host. Deal with it.
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    Dorian has been and still is a beast.
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    Originally Posted by lancs_hotpot View Post
    The weights for the pullover machine blow my mind. Ive used the one at Temple Gym and its a rely hard movement. I only had a couple if plates on and its heavy! Dorian loaded that f*cker up.
    agreed I remember thinking it looked easy put a few plates on....then had to take them all off..

    incline bench>deadlift. Interdasting.
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    Inb4 some 12 yo goes and tries this, thinking his become dorian.

    Nothing speacial, you guys still dont get that the over the 70s, 80s, 90 the only invention where aas then gh then slin.

    size=hormones, not some magical training regime.
    If you have spare green pixels, send them over.

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    Im not fat im natural - peace out bye.
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    Originally Posted by kingtung View Post
    Inb4 some 12 yo goes and tries this, thinking his become dorian.

    Nothing speacial, you guys still dont get that the over the 70s, 80s, 90 the only invention where aas then gh then slin.

    size=hormones, not some magical training regime.
    Its an effective routine though. Very simple, easy to track progress with. Ive used pretty much the same template since i was 18.
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    Originally Posted by kingtung View Post
    Inb4 some 12 yo goes and tries this, thinking his become dorian.

    Nothing speacial, you guys still dont get that the over the 70s, 80s, 90 the only invention where aas then gh then slin.

    size=hormones, not some magical training regime.
    His training maximized the potential of said hormones, though. He left no stone unturned
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    Originally Posted by lancs_hotpot View Post
    Its an effective routine though. Very simple, easy to track progress with. Ive used pretty much the same template since i was 18.
    Agreed. Out of all the pros around Dorian never trained on 'instinct'. Everything was progressive, logging everything he lifted.
    ''There’s this battle over waterboarding at places like Guantanamo Bay. I think that they should just say, “Hey, if you guys don’t talk, you have to see Hercules In New York.” I guarantee those guys would talk much faster. You don’t need to do waterboarding or anything else. That’s the ultimate threat.''

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    Originally Posted by gilesmiles1 View Post

    incline bench>deadlift.
    In blood and guts it wasn't. But since he deadlifts after that gruesome workout for back its understandable.
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    Originally Posted by KuRdiSh View Post
    Lmao
    You have to give up
    You have to give up
    You have to realize that someday you will die
    Until you know that
    You are useless

    This is your life and you're dying one second at a time
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    Originally Posted by palumboism View Post
    Yeh, kinda like training traps the day before back aye? I guess some turds just don't have any smell, depending on whose ass it came from.
    i would make adjustments to the split and i dont even need to train traps because of deadlifts. why did reading that make you angry?
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