by If you want to build muscle mass and follow a clear workout plan that fits your schedule and isn’t too difficult, a split workout routine could be an excellent choice. Each session should be 60 minutes long.
Building muscle can be challenging without a proper workout routine, so it’s important to find one that is effective but manageable. A well-structured split workout routine allows you to target different muscle groups each day while providing adequate rest.
To solve this issue, the best approach is to use a Dorian Yates Workout – High-Intensity 4-day split routine. This routine is designed to help you focus on specific muscle groups each day, helping you achieve your muscle-building goals while keeping the workouts manageable and effective.
Table of Contents
Who is Dorian Yates?
Dorian Yates, known as “The Shadow,” was born on April 19, 1962, and is celebrated as one of the greatest bodybuilders of all time. He achieved legendary status by winning the Mr. Olympia title six consecutive times from 1992 to 1997. His rise to fame began with a win at the British Championship in 1986.
Yates is renowned for his High-Intensity Training (HIT) style, which emphasizes shorter, more intense workouts with a focus on maximum effort in fewer sets and reps. He created a unique bodybuilding training split, allowing him to build muscle mass more rapidly than many competitors.
Following his retirement from bodybuilding in 1997 due to injuries, Yates has ventured into various business endeavors, including fitness and supplement companies. He is also recognized for his philanthropic efforts, supporting charities and fitness programs.
Dorian Yates has shared his expertise through several books on bodybuilding and fitness:
- “Blood and Guts” (1993)
- “Dorian Yates: The Blood and Guts Training Guide”
- “The Dark Side” (2007)
- “Beyond the Shadow: The Dorian Yates Story” (2010)
Dorian Yates Stats:
- Full Name: Dorian Andrew Yates
- Notable Nickname: “The Shadow”
- Date of Birth: April 19, 1962, Solihull, Warwickshire, England
- Height: 5 ft 10 in (178 cm)
- Contest Weight: Around 250-270 pounds (113-122 kg)
- Off-season Weight: Up to 300 pounds (136 kg)
- Chest size: 140 cm (55 inches)
- Thigh Size: 77 cm (30 inch)
- Hip size: 107 cm (42 in)
- Waist Size: 86 cm (34 inches)
- Calf Size: 55 cm (22 inch)
- Upper Arm Size: 53 cm (21 inch)
- Professional Bodybuilding Career: Active from 1985 to 1997
- British Championship Wins: 1986
- Olympia Titles: 6 (1992-1997)
- Predecessor: Lee Haney
- Successor: Ronnie Coleman
What is The Dorian Yates Workout Split?
Dorian Yates Workout – High-Intensity 4-day split routine performed four times weekly. Here’s a simple breakdown:
- Day 1 of the Routine: Shoulders, Triceps, and Abs
- Day 2 of the Routine: Back and Rear Delts
- Day 3 of the Routine: Rest Day
- Day 4 of the Routine: Chest, Biceps, and Abs
- Day 5 of the Routine: Rest Day
- Day 6 of the Routine: Quadriceps, Hamstrings, and Calves
- Day 7 of the Routine: Rest Day
Each training day involves intense working sets for each muscle group. Before starting these sets, you’ll do one or two warm-up sets. A “working set” in this routine means pushing yourself to maximum effort, often to the point of failure, and then performing a few additional reps. If you have a training partner, you can also include forced reps (where they assist with the lift) and negative reps (where you slowly lower the weight). You only train each muscle group once a week, allowing ample recovery time, with each working set requiring 5 to 7 minutes of rest between them.
The Dorian Yates Workout Routine
Day 1 (Shoulders, Trapezius, Triceps, Abs)
| Workout | Sets / Reps per set | Target Muscle | Description |
|---|---|---|---|
| Dumbbell Shoulder Press | 3 sets / 12, 10, 8-10 | Shoulders, Triceps | First Set: 12 Reps Second Set: 10 Reps Third Set: 8-10 Reps |
| Dumbbell Lateral Raise | 2 sets / 10, 6-8 | Side Delts | First Set: 10 Reps Second Set: 6-8 Reps |
| Cable One Arm Lateral Raise | 2 sets / 10, 6-8 | Side Delts | First Set: 10 Reps Second Set: 6-8 Reps |
| Dumbbell Shrug | 2 sets / 10, 6-8 | Upper Trapezius | First Set: 10 Reps Second Set: 6-8 Reps |
| Cable Pushdown | 3 sets / 12, 10, 6-8 | Triceps | First Set: 12 Reps Second Set: 10 Reps Third Set: 6-8 Reps |
| Barbell Lying Tricep Extension | 2 sets / 10, 6-8 | Triceps | First Set: 10 Reps Second Set: 6-8 Reps |
| Cable One Arm Pushdown | 2 sets / 6-8 | Triceps | First Set: 6-8 Reps Second Set: 6-8 Reps |
| Roman Chair Sit-Up | 1 set / 20 | Abs | First Set: 20 Reps |
| Crunch | 1 set / 20 | Abs | First Set: 20 Reps |
| Reverse Crunch | 1 set / 10 | Abs | First Set: 10 Reps |
Day 2 (Back)
| Workout | Sets / Reps Per Set | Target Muscle | Description |
|---|---|---|---|
| Close Grip Pulldown | 3 Sets / 12, 10, 6-8 | Lats, Biceps, Trapezius | First Set: 12 Reps Second Set: 10 Reps Third Set: 6-8 Reps |
| Standing Lat Pushdown | 3 sets / 12, 10, 6-8 | Lats | First Set: 12 Reps Second Set: 10 Reps Third Set: 6-8 Reps |
| Bent-over Row | 2 sets / 10, 6-8 | Lats, Biceps, Trapezius | First Set: 10 Reps Second Set: 6-8 Reps |
| Dumbbell Bent-over Row | 1 set /10 | Lats, Biceps, Trapezius | First Set: 10 Reps |
| Cable Seated Row | 2 sets / 6-8 | Lats, Trapezius, Biceps | First Set: 6-8 Reps Second Set: 6-8 Reps |
| Rear-Delt Hammer Flyes | 2 sets / 6-8 | Rear Delts | First Set: 6-8 Reps Second Set: 6-8 Reps |
| Dumbbell Bent-over Lateral Raise | 2 sets / 6-8 | Rear Delts | First Set: 6-8 Reps Second Set: 6-8 Reps |
| Dumbbell Bent-over Lateral Raise | 2 sets / 6-8 | Rear Delts | First Set: 6-8 Reps Second Set: 6-8 Reps |
| Back Extension | 2 sets / 6-8 | Erector Spinae, Glutes, Hamstrings | First Set: 6-8 Reps Second Set: 6-8 Reps |
| Deadlift | 2 sets / 8, 6-8 | Glutes, Erector Spinae, Quads | First Set: 8 Reps Second Set: 6-8 Reps |
Day 4 (Chest, biceps, abs)
| Workout | Sets / Reps Per Set | Target Muscle | Description |
|---|---|---|---|
| Barbell Incline Bench Press | 4 sets / 12, 10, 6-8, 6 | Chest, Shoulders, Triceps | First Set: 12 Reps Second Set: 10 Reps Third Set: 6-8 Reps Fourth set 6 Reps |
| Machine Chest Press | 2 sets / 10, 6-8 | Chest, Shoulders, Triceps | First Set: 10 Reps Second Set: 6-8 Reps |
| Dumbbell Incline Fly | 2 sets / 10, 8 | Chest | First Set: 10 Reps Second Set: 8 Reps |
| Cable Cross-over | 1 set / 8-10 | Chest | First Set: 8-10 Reps |
| Dumbbell Incline Curl | 2 sets / 10, 6-8 | Biceps | First Set: 10 Reps Second Set: 6-8 Reps |
| Barbell Curl | 2 sets / 10, 6-8 | Biceps | First Set: 10 Reps Second Set: 6-8 Reps |
| Lever/ Machine Preacher Curl | 1 set / 6-8 | Biceps | First Set: 6-8 Reps |
| Roman Chair Sit-Up | 1 set / 20 | Abs | First Set: 20 Reps |
| Crunch | 1 set / 20 | Abs | First Set: 20 Reps |
| Reverse Crunch | 1 set / 10 | Abs | First Set: 10 Reps |
Day 6 (Legs)
| Workout | Sets / Reps Per Set | Target Muscle | Description |
|---|---|---|---|
| Machine Leg Extension | 3 sets / 15, 12, 10-12 | Quads | First Set: 15 Reps Second Set: 12 Reps Third Set: 10-12 Reps |
| Leg Press | 3 sets / 12, 12, 10-12 | Glutes, Quads | First Set: 12 Reps Second Set: 12 Reps Third Set: 10-12 Reps |
| Hack Squat | 2 sets / 12, 8-10 | Quads, Glutes | First Set: 12 Reps Second Set: 8-10 Reps |
| Machine Leg Curl | 2 sets / 8-10 | Hamstring | First Set: 8-10 Reps Second Set: 8-10 Reps |
| Stiff Leg Deadlift | 1 set / 10 | Glutes, Hamstrings, Erector Spinae | First Set: 10 Reps |
| Single-leg Leg Curl | 1 set per leg / 8-10 | Hamstrings | First Set: 8-10 Reps |
| Standing Calf Raise | 2 sets / 10-12 | Calves | First Set: 10-12 Reps Second Set: 10-12 Reps |
| Seated Calf Raise | 1 set / 10-12 | Calves (Soleus) | First Set: 10-12 Reps |
