Dorian Yates 4-Day Split

[Gym-Rat]

Day 1: Shoulders, Triceps and Abs
Day 2: Back and Rear Delts
Day 3: Rest Day
Day 4: Chest, Biceps and Abs
Day 5: Rest Day
Day 6: Quadriceps, Hamstrings and Calves
Day 7: Rest Day


Day 1 (Shoulders, Trapezius, Triceps, Abs)

Dumbbell Shoulder Press (12,10),8-10 – Shoulders, triceps
Dumbbell Lateral Raise (10),6-8 – Side delts
Cable One Arm Lateral Raise (10),6-8 – Side delts
Dumbbell Shrug (10),6-8 – Upper trapezius
Cable Pushdown (12,10),6-8 – Triceps
Barbell Lying Tricep Extension (10),6-8 – Triceps
Cable One Arm Pushdown 6-8 – Triceps
Roman Chair Sit up 20 – Abs
Crunch 20 – Abs
Reverse crunch 10 – Abs

Warm up sets in parenthesis. Target rep count in the working set is marked 8-10, 6-8 an so on. Warm-up set is done with a weight that is 50 – 70 % of the weight of the working set.

Day 2 (Back)

Close Grip Pulldown (12,10),6-8 – Lats, biceps, trapezius
Or Standing Lat Pushdown (12,10),6-8 – Lats
Bent-over Row (10),6-8 – Lats, biceps, trapezius
Dumbbell Bent-over Row (10) – Lats, biceps, trapezius
Cable Seated Row 6-8 – Lats, trapezius, biceps
Rear-Delt Hammer Flyes 6-8 – Rear delts
Dumbbell bent-over lateral raise 6-8 – Rear delts
Back Extension 6-8 – Erector spinae, glutes, hamstrings
Deadlift (-8),6-8 – Glutes, erector spinae, quads

Day 4 (Chest, biceps, abs)

Barbell Incline Bench Press (12,10,6-8),6 – Chest, shoulders, triceps
Machine Chest Press 10,6-8 – Chest, shoulders, triceps
Dumbbell Incline Fly (10),8 – Chest
Cable Cross-over 8-10 – Chest
Dumbbell Incline Curl (10),6-8 – Biceps
Barbell Curl (10),6-8 – Biceps
Lever/Machine Preacher Curl 6-8 – Biceps
Roman Chair Sit up 20 – Abs
Crunch 20 – Abs
Reverse crunch 10 – Abs

Day 6 (Legs)

Machine Leg Extension (15,12),10-12 – Quads
Leg Press (12,12),10-12 – Glutes, quads
Hack Squat (12),8-10 – Quads, glutes
Machine Leg Curl (8-10),8-10 – Hamstrings
Stiff Leg Deadlift 10 – Glutes, hamstrings, erector spinae
Single-leg Leg Curl 8-10 – Hamstrings (One leg at a time)
Standing Calf Raise (10-12), 10-12 – Calves (gastrocnemius)
Seated Calf Raise 10-12 – Calves (soleus)

[joswift]

I thought he did 3 sets to failure?

[Gym-Rat]

I thought he did 3 sets to failure?

I thought he did 1-set to failure like the HIT crowd likes to promote...

[joswift]

May sound controversial but if you watch his chest workout in Blood and Guts it wasnt that intense when you turn the sound off

No forced reps just standard sets , didnt even go to failure

Oh, and in every video of Dorian training anyone he always pushes them harder than he trained.

[NarcissisticDeity]

 

[NarcissisticDeity]

 

[ziballz]

Is the Yates program good for a Natty lifter? Or is it too much volume of peace

[residue]

people don't run splits like that anymore do they? it just seems like a lot of junk volume, why not split that chest day in 2 and have 2 strong days

[IroNat]

Is the Yates program good for a Natty lifter? Or is it too much volume of peace

Natty's need even more volume to reach Olympia level.

[deadz]

Similar:
Monday-Back
Wednesday-Shoulders/tris
Friday-Chest/Bi's
Sunday-Legs

[Titus Pullo]

May sound controversial but if you watch his chest workout in Blood and Guts it wasnt that intense when you turn the sound off

No forced reps just standard sets , didnt even go to failure

Oh, and in every video of Dorian training anyone he always pushes them harder than he trained.

I dunno, mate.

Over time, I have observed that you have a bone to pick with Dorian, especially when it comes to talk about how "hard" he trained versus his contemporaries.

He certainly took that heavy incline to momentary failure.  He went beyond failure on the Hammer machine.

Again, how does that compare to his competition's training?  Yates did this day in and out worked everyone overall.

Whilst Levrone would take months off and most of the rest (Paul, Flex, Cormier) were either lazy with their training and/or dieting, Doz kept at it.  IMO, even 90% dedication year-round exemplifies a much harder worker than someone who goes ΰll-in for, say, three months per year...and even then, the Levrone types weren't exactly pushing the limits of intensity   He worked up to heavy shit, but only Shawn rivalled Yates' dedication to hard training.  We saw Nasser's efforts, and our own Fortress can attest to how frighteningly weak El Sonbaty was.

Doz won't win awards for outright intensity per workout, but frankly, so what?  It was his consistent, cumulative effort that built that crazy amount of size and strength.

[joswift]

I dunno, mate.

Over time, I have observed that you have a bone to pick with Dorian, especially when it comes to talk about how "hard" he trained versus his contemporaries.

He certainly took that heavy incline to momentary failure.  He went beyond failure on the Hammer machine.

Again, how does that compare to his competition's training?  Yates did this day in and out worked everyone overall.

Whilst Levrone would take months off and most of the rest (Paul, Flex, Cormier) were either lazy with their training and/or dieting, Doz kept at it.  IMO, even 90% dedication year-round exemplifies a much harder worker than someone who goes ΰll-in for, say, three months per year...and even then, the Levrone types weren't exactly pushing the limits of intensity   He worked up to heavy shit, but only Shawn rivalled Yates' dedication to hard training.  We saw Nasser's efforts, and our own Fortress can attest to how frighteningly weak El Sonbaty was.

Doz won't win awards for outright intensity per workout, but frankly, so what?  It was his consistent, cumulative effort that built that crazy amount of size and strength.

Agreed, I think he had the balance right, well, apart from going all out close to a show, he was destined to get injured.
When you are in a deficit like that and depleted you are not going to gain any more tissue , the risk/reward ration is too great.

Its just this "the hardest training bodybuilder of all time" moniker he seems to have just isnt true

Did you ever see him train as hard as he pushed Cormier on legs?

[OlympiaGym]

I did this split for a long time. It’s effective.

Now that I’m a natty again I do push (M), pull (W), legs (F) with cardio on “rest” days. I don’t have set exercises. I just use whatever equipment is available for those body parts.