Dorian Yates Training Split: The Ultimate Bodybuilding Workout

Dorian Yates is a six-time Mr. Olympia champion known for his massive, shredded physique. His highly effective training philosophy is focused on intense, high-volume workouts that push the limits of the body. If you’re looking to add some serious mass and strength to your frame, the Dorian Yates Training Split  may be just what you need.

The Dorian Yates training split is a six-day workout routine that targets each muscle group twice a week. This split is based on a specific philosophy known as high-intensity training (HIT). HIT involves performing fewer sets but with higher intensity and weight, allowing for more muscle fiber recruitment. Here’s an overview of the Dorian Yates training split:

Day 1 – Chest, Biceps, and Abs

Day 2 – Rest

Day 3 – Quads, Hamstrings, and Calves

Day 4 – Rest

Day 5 – Back, Rear Delts, and Abs

Day 6 – Rest

Day 7 – Shoulders, Triceps, and Abs

On each training day, you’ll perform one exercise per muscle group, for four to six sets each. Each set should be performed to muscular failure with perfect form, and rest times should be kept to a minimum.

One of the key features of the Dorian Yates training split is the inclusion of negative reps. Negative reps involve slowing down the eccentric (lowering) portion of the lift, as this is where the most muscle damage occurs. If you’re new to negative reps, start with lighter weights until you get used to the technique.

Another important aspect of the Dorian Yates training split is the use of advanced training techniques like drop sets, forced reps, and rest-pause sets. These techniques help to push your muscles to the limit and create more muscle damage for greater growth and strength gains.


The Dorian Yates training split is not for the faint-hearted, but if you’re willing to put in the effort, it can yield amazing results. By focusing on intensity and high volume, this training split can help you gain mass, strength, and size. Remember to choose weights that allow you to perform each exercise with perfect form and technique. If you’re a beginner, start with lighter weights until you get used to the routine. With dedication and hard work, the Dorian Yates training split can take your physique to the next level.


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