Here you will find a Dorian Yates workout routine split. Dorian Yates is a former professional bodybuilder from England, UK. He is widely regarded as one of the greatest bodybuilders. He won the title of Mr. Olympia for six consecutive years, from 1992 to 1997.
Yates was known for his impressive physique, which was characterized by thick, dense muscle mass and a high degree of muscularity. He was particularly renowned for his back development, which he attributed to his unique training approach of performing heavy compound movements with strict form and a high degree of intensity.
Since retiring as a professional bodybuilder, he is still active in the world of fitness as a coach, author, and public speaker. He also has his own line of supplements, and also a gym equipment company.
Dorian Yates’ workout routine was known for its intensity, heavy weightlifting, and focus on compound exercises. He would typically train 4-5 days per week, with each workout lasting 60-90 minutes. Here’s an example of a typical workout routine that Dorian Yates used during his competitive years:
Dorian Yates Workout Routine Split
Monday: Chest and Biceps
- Flat barbell bench press: 3-4 sets of 6-10 reps
- Incline dumbbell press: 3-4 sets of 6-10 reps
- Cable crossovers: 3-4 sets of 10-12 reps
- Barbell curls: 3 sets of 8-10 reps
- Preacher curls: 3 sets of 10-12 reps
Tuesday: Legs
- Squats: 3-4 sets of 8-10 reps
- Leg press: 3-4 sets of 8-12 reps
- Leg thigh extensions: 3 sets of 8-10 reps
- Lying hamstring leg curls: 3-4 sets of 8-12 reps
- Standing calf raises: 3-4 sets of 8-12 reps
Thursday: Back and Rear Delts
- Deadlifts: 3-4 sets of 6-8 reps
- T-bar rows: 3-4 sets of 6-8 reps
- Seated cable rows: 3-4 sets of 8-10 reps
- Lat pulldowns: 3-4 sets of 8-10 reps
- Reverse flyes: 3 sets of 10-12 reps
Friday: Shoulders and Triceps Split
- Seated dumbbell presses: 3 sets of 6-8 reps
- Lateral raises: 3 sets of 8-10 reps
- Bent-over lateral shoulder raises: 3-4 sets of 8-12 reps
- Close or narrow-grip bench press: 3-4 sets of 6-10 reps
- Cable pushdowns: 3-4 sets of 10-12 reps
Note that Dorian Yates often employed the “1-1-1” training principle, which involves performing one warm-up set with a lighter weight, followed by one working set with a heavier weight, and then performing a final set with a lighter weight to failure. He also emphasized the importance of proper form and range of motion, and would often use a spotter to ensure safety during heavy lifts.
