Dorian Yates upper/lower split

[KrazyEyezKillah]

I dont think it will be tbh, but i wont know if it is untill i've been training with it for a few weeks.


^lol'd at comps comment

For a long time when I was still figuring things out I did chest/back, arms, legs/shoulders, repeat, rest. That is 6 consecutive days of at least hitting the triceps a little, usually a lot. Were they "overtrained?" no I seriously doubt it, but I certainly made way better gains just hitting them with skullcrushers or dips with my chest every 4 days. I know that is taking a minimalistic view but that is where I have seen the most growth.

[comps]

For a long time when I was still figuring things out I did chest/back, arms, legs/shoulders, repeat, rest. That is 6 consecutive days of at least hitting the triceps a little, usually a lot. Were they "overtrained?" no I seriously doubt it, but I certainly made way better gains just hitting them with skullcrushers or dips with my chest every 4 days. I know that is taking a minimalistic view but that is where I have seen the most growth.

See, I've been simply hitting my biceps and triceps directly about twice a week through those type of movements for months maybe over a year, and I have little to show for it. So hopefully my arms respond better to high volume.

My lower + arms day has a total of 350 reps.
I did it for the first time 2 days ago in the afternoon and I had a pump yesterday evening.

****ing fun.

[Ionnz]

I'm most likely going to be doing upper/lower/upper/lower/upper/lower/off - repeat

I don't mind working out six days a week, I'll see how that feels, and if I don't like it I'll most likely use that template, mixing U/L and fullbody

I did this for like 2-3 months. Size wise brought my legs up a lot. The problem is your erectors get raped. I didn't really realize at the time but I my back was incredibly tight. Rows, squats day after day with no rest lol

[romaboy]

I'll probably try this out, since I've been doing a 5 day split just training each individual body part but we'll see how this go's.
Though, should I stick to what I'm doing or do upper/lower?

[KrazyEyezKillah]

See, I've been simply hitting my biceps and triceps directly about twice a week through those type of movements for months maybe over a year, and I have little to show for it. So hopefully my arms respond better to high volume.

My lower + arms day has a total of 350 reps.
I did it for the first time 2 days ago in the afternoon and I had a pump yesterday evening.

****ing fun.

For sure, to each his own. I was the opposite, I always hit my triceps with like 32 sets a week directly and then chest work and stuff and had not much improvement. They blew the fuk up when I stopped doing this and started isolating them much more rarely.

[Ionnz]

See, I've been simply hitting my biceps and triceps directly about twice a week through those type of movements for months maybe over a year, and I have little to show for it. So hopefully my arms respond better to high volume.

My lower + arms day has a total of 350 reps.
I did it for the first time 2 days ago in the afternoon and I had a pump yesterday evening.

****ing fun.

Post/pm routine

[comps]

Post/pm routine

rather not post it until I finish a few months of it.
Otherwise though I'll PM it to you.

[respare]

I'll probably try this out, since I've been doing a 5 day split just training each individual body part but we'll see how this go's.
Though, should I stick to what I'm doing or do upper/lower?

The best routine is the one you stick with and enjoy.

That being said, if you do decided to do this routine do it as lower, upper, off, lower, upper, off, off. Just for the sake of your lower back. I only wrote it as upper/lower as that is how it is layed out in his book.

[Ionnz]

The best routine is the one you stick with and enjoy.

That being said, if you do decided to do this routine do it as lower, upper, off, lower, upper, off, off. Just for the sake of your lower back. I only wrote it as upper/lower as that is how it is layed out in his book.

So much this.

Poverty reps for posting good info throughout while thread

Edit: spread pm if you care about poverties so I remember

[Wpor]

Would it be a problem to do dips instead of incline bench every other upper day?

[respare]

Would it be a problem to do dips instead of incline bench every other upper day?

This all depends on what your form is like. The reason i say this is because most people do dips with a tricep dominant technique. But IMO incline bench > dips for sheer mass. If you are dead set on doing dips i would only do them once every 2-3 weeks purely as they are not a good chest exercise for most people.

[GenevaB]

hi this is derek's gf i logged on to write this because he is banned for 7 more days.he's telling me what to type so just read the points below.

dorian yates performed this workout as upper,off,lower,off,upper,off,lower,off usually 3 days a week of training.the recommendations you are ignorantly giving ppl about doing upper or lower days back to back is very bad.

also saying to do lower then upper the next day was a bad suggestion.you shouldnt train biceps and triceps the day before chest back and shoulders.that should have been common logic for any lifter who spent 10 minutes reading about training in their lifetime.

this is a great routine,and people will get great results out of it if they do it correctly,the way it was supposed to be done.

to everybody who wants to run this,you do

upper day,rest,lower day,rest,upper day rest and keep taking one off day minimum in between each workout.dont do it back to back,it ruins the entire purpose of the program

dont listen to the bad advice of the original poster if he says otherwise.

ok hes done talking

[respare]

hi this is derek's gf i logged on to write this because he is banned for 7 more days.he's telling me what to type so just read the points below.

you are completely ruining dorian yates entire upper lower routine and should not be giving any advice whatsoever about how to run it anymore since you obviously dont know what you are doing or saying

dorian yates performed this workout as upper,off,lower,off,upper,off,lower,off usually 3 days a week of training.the recommendations you are ignorantly giving ppl about doing upper or lower days back to back is absolutely terrible and ruins the entire program.it was never made to be like that,and you should just stop posting anything else about the routine because it would make him roll his eyes over.

also saying to do lower then upper the next day was a terrible suggestion.you shouldnt train biceps and triceps the day before chest back and shoulders.that should have been common logic for any lifter who spent 10 minutes reading about training in their lifetime.it clearly points out you have no business telling people how to do this routine.

this is a great routine,and people will get great results out of it if they do it correctly,the way it was supposed to be done.

to everybody who wants to run this,you do

upper day,rest,lower day,rest,upper day rest and keep taking one off day minimum in between each workout.dont do it back to back,it ruins the entire purpose of the program

dont listen to the original poster if he's telling you to do that either.who do you think knows more,the original poster or dorian yates?

ok hes done talking

Thanks for the input. A couple of points from MY OPINION.

Firstly i originally wrote this routine exactly as layed out in his book - a warriors story as it may intrest some people. If you have read it you will know that he initially trained with this routine 4 days a weeks, then every other day then.only 3 days a week. This was because of hit HIT training style.

Secondly, most people dont want to just train 3 days a week, that is why i said you can train 4 days a week but to do it lower/upper. I did take into consideration the fatigue from training arms the day before upper, however i think it is more important to squat with a fresh lower back than it is to train upper with a bit of arm fatigue

Thirdly, no where in this thread have i said that i know better than yates. I listed out his routine, hell i even wrote out one of the sample diets from the same book. All i did was give a recomendation to those who wanted to run.the 4 days a week from a safety point of veiw imo.

[GenevaB]

he syas that dorian and anybody else with the right mind would never train triceps the day before chest or shoulders.they also wouldnt deadlift and squat on back to back days.telling somebody to train triceps the day before chest and shoulders,or telling somebody to squat the day before deadlifts is one of the worst suggestions anybody could ever give and there is a reason why dorian never did this nor did anybody else.the bench press and shoulder press heavily use the triceps and your bench or press will go down a lot by doing triceps the day before.you should do upper,off,lower,off,upper,off,lower,off or do the lower day after upper day but dorian never said to do this.this is why dorian as you said dropped it to three times a week and even when he did it 4 times a week it was every other day on some weeks like mon-upper wed-lower fri-upper sun-lower then the next week was only 3 days.

[5erious]

will try starting next week! thanks bro

[Tb0282]

I did this for like 2-3 months. Size wise brought my legs up a lot. The problem is your erectors get raped. I didn't really realize at the time but I my back was incredibly tight. Rows, squats day after day with no rest lol

Yeah I decided to swap the third set of upper and lower for a fullbody day. My back wouldn't be able to handle that. Looking forward to the results I may see with this routine. Was doing fullbody for the past year, not enough volume or specialization for mass IMO

[Bane11]

hi this is derek's gf i logged on to write this because he is banned for 7 more days.he's telling me what to type so just read the points below.

dorian yates performed this workout as upper,off,lower,off,upper,off,lower,off usually 3 days a week of training.the recommendations you are ignorantly giving ppl about doing upper or lower days back to back is very bad.

Regarding Dorian Yates upper body/lower body spilt. On his sets do you do straight sets or do you ramp up to one max set
also saying to do lower then upper the next day was a bad suggestion.you shouldnt train biceps and triceps the day before chest back and shoulders.that should have been common logic for any lifter who spent 10 minutes reading about training in their lifetime.

this is a great routine,and people will get great results out of it if they do it correctly,the way it was supposed to be done.

to everybody who wants to run this,you do

upper day,rest,lower day,rest,upper day rest and keep taking one off day minimum in between each workout.dont do it back to back,it ruins the entire purpose of the program

dont listen to the bad advice of the original poster if he says otherwise.

ok hes done talking

Regarding Dorian Yates upper body/lower body spilt. On his sets which is 3x8, do you do straight sets or do you ramp up to one max set?

[respare]

Regarding Dorian Yates upper body/lower body spilt. On his sets which is 3x8, do you do straight sets or do you ramp up to one max set?

in the book i got this from (dorian yates:a warriors story) he says that these are straight sets, he only moved onto doing ramped HIT sets after he had done this routine for 2 years or so and moved onto another routine

[coachcalande]

Upper

Bench- 3x8
Incline press- 3x8 (can be dumbells or barbell)
Incline flyes- 2x8-10
Chins or lat pulldowns- 3x8
Barbell rows- 3x8
Deadlift 3x8
Shoulder press 3x8
Side laterals 2x8
Bent laterals (aka rear delt flyes) 2x8
Crunches- 3 sets to failure
Hanging leg raises- 3 sets to failure

Lower (+arms)

Squats- 4x8
Hack squats- 3x8
Leg curls- 3x8
Standing calf raises- 3x8
Barbell curls- 3x8
One arm preacher curls- 2x8
Tricep pushdowns- 3x8
Lying tricep extensions- 2x8



I have been following a split just like this for years and it is fantastic.

torso

rest day

limbs

rest day

torso

rest day

limbs

rest day



repeat


lots of similarities