Dorian Yates Split circa 1995-1997 (all weights and reps included)

[Incubusfan18]

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

[rippedaspirer]

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

[TTimmerman]

miring vacuum

[Brofessional]

Strong as phuck.

[Erictooslow]

Incline barbell press
135x12

220x10

310x8

425x8

..



Incline dumbbell flyes
75x10

110x8

holy **** that's insane

[Unbiasedfan]

holy **** that's insane

Even more considering his perfect form.

[endurancell]

my reaction upon reading the weights...

leg pressing and calf raising over 1,200 lbs for perfect reps.. sh!t

[Incubusfan18]

Here's the source btw: http://www.musculardevelopment.com/a...ian-yates.html Lots of interesting stuff in the article as well.

[Incubusfan18]

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

miring vacuum

Thanks bros, it will be a good pose for me once I pack on some more mass.

[FAN0FdaSport]

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

[detrimental]

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)

[FAN0FdaSport]

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.

[BartPimpson]

Didn't Dorian always go to failure? It's hard to imagine him reaching a rep limit and then just stopping.

[sexnews]

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

[KuRdiSh]

To failure and even beyond

[RoroCwalker]

^^
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.

[pokaplaya22]

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.

[wolfpilp]

pretty interesting!


great vacuum pose op!

[nordiclifter]

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

[lancs_hotpot]

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.

[palumboism]

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.

[spamy]

Dorian has been and still is a beast.

[gilesmiles1]

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.

[kingtung]

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.

[lancs_hotpot]

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.

[Brofessional]

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

[BOUNTYHUNTERMK2]

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.

[Unbiasedfan]

incline bench>deadlift.

In blood and guts it wasn't. But since he deadlifts after that gruesome workout for back its understandable.

[NVious]

Lmao

[FAN0FdaSport]

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?