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Dorian Yates work out

Excidium28

Excidium28

New member
I been tryin Dorian Yates blood and guts work out 2 days on 1 day off.

day 1: Chest and bicepts
day 2: legs
day 3: off
day 4: shoulders and tricepts
day 5: back and rear delts, and repeat.

It seams like my tricepts never get enough rest for chest days and bicepts never get enough rest for back days.

My work out before was 2 days on 1 day off.

day 1: chest and tricepts
day 2: legs
day 3: off
day 4: back and bicepts
day 5: shoulders.

Any better suggestions??? What would a 3 day a week work out look like?

day 1: chest, shoulders, and tricepts.
day 2: off
day 3: legs
day 4: off
day 5: back and bicepts

I read, when your off juice your suppose to train only like 3 days a week.
 
Last edited:
I do:

Day 1: Shoulders and Chest
Day 2: Back and Traps
Day 3: Legs
Day 4: Bis and Tris
Day 5: Legs
Day 6: Off
Day 7: Off
 
You probably wouldn't want my workout then, I hit it 6 days a week. I have to spread it out that much though to make sure my triceps are fresh enough for chest day and low back and hams are fresh enough for squats. If you've got enough arm size you could try just doing less volume on them so they stay a little fresher. I do that with triceps, as they're overpowering my bi's anyway, I only hit them with about 9 sets total compared to 16-20 for everything else.
 
My sets are 8-8-6-6-4 week one on big muscle groups like chest and quads. Than week two 6-5-4-3-2-10. Other sets 3x8
 
I do smith military press to the front 6 sets

that its.......

then on Back and Bicep day

I do shrugs for traps and db latererals for side delts
 
This is my split:

Day 1: Chest and Biceps
Day 2: Legs
Day 3: Shoulders and Triceps
Day 4: off
Day 5: Back
Day 6: off

repeat - similar to yates' program
 
Excidium28 said:
I been tryin Dorian Yates blood and guts work out 2 days on 1 day off.

day 1: Chest and bicepts
day 2: legs
day 3: off
day 4: shoulders and tricepts
day 5: back and rear delts, and repeat.

It seams like my tricepts never get enough rest for chest days and bicepts never get enough rest for back days.

My work out before was 2 days on 1 day off.

day 1: chest and tricepts
day 2: legs
day 3: off
day 4: back and bicepts
day 5: shoulders.

Any better suggestions??? What would a 3 day a week work out look like?

day 1: chest, shoulders, and tricepts.
day 2: off
day 3: legs
day 4: off
day 5: back and bicepts

I read, when your off juice your suppose to train only like 3 days a week.
Click to expand...


Ive tried ish like that before where i hit my bi's and tri's twice or too often..trust me you don't want that, you'll get smaller. Not what you want, keep doing what you've been doing...just up the intensity, up the weight and/or up the reps etc. That's it! I've been religiously doing 2 on 1 off for quite some time, it works for me so i continue it. Always set new goals though bro, weight wise i mean. I never lift the same amount of weight for same reps or intensity, constantly mix it up. It's hard to keep up with the "Big Boy" routines too man, gotta remember that Dorian was probably taking more gear daily than you or I take in a month.
 
Excidium28 said:
I been tryin Dorian Yates blood and guts work out 2 days on 1 day off.

day 1: Chest and bicepts
day 2: legs
day 3: off
day 4: shoulders and tricepts
day 5: back and rear delts, and repeat.

It seams like my tricepts never get enough rest for chest days and bicepts never get enough rest for back days.

My work out before was 2 days on 1 day off.

day 1: chest and tricepts
day 2: legs
day 3: off
day 4: back and bicepts
day 5: shoulders.

Any better suggestions??? What would a 3 day a week work out look like?

day 1: chest, shoulders, and tricepts.
day 2: off
day 3: legs
day 4: off
day 5: back and bicepts

I read, when your off juice your suppose to train only like 3 days a week.
Click to expand...

For me back day and leg day consume the most energy because they are big muscle groups. Working chest you're gonna hit shoulders some. Back is gonna work shoulders and biceps some. Some guys here have been ditching the bicep workouts or atleast toning them down because after years of doing this they get tendonitis in thier forearms. Depends on you. I workout as much as possible. I drink protein/glutamine like a fish. If you feel like going to the gym and hitting it , then do so. I don;t follow the above described workout plans because it has no flexibility to ouside things like work calling you
 
Monday is chest bis
Tuesday is legs
Wed is OFF
Thursday is Shoulder tris
Friday is back
Sat is OFF
Sun is OFF
Monday start over

This is Dorians workout. Once a week on each bodypart. He was 2-1-2-2 with his program.

I did this workout for 5yrs and it worked well.
 
I like to train secondary muscle groups with primary...I don't care what other BBers do....
1 - chest and triceps
2 - Back and biceps
3 - shoulders and abs
4 - legs

with this routine I never feel like one body part is being over worked!!
 
galaxy said:
Monday is chest bis
Tuesday is legs
Wed is OFF
Thursday is Shoulder tris
Friday is back
Sat is OFF
Sun is OFF
Monday start over

This is Dorians workout. Once a week on each bodypart. He was 2-1-2-2 with his program.

I did this workout for 5yrs and it worked well.
Click to expand...
That's bull, I work out with Dorian and that list is way off! ;)
 
Mine goes like this:
Monday- Chest, calves
Tuesday- Back
Wednesday- Shoulders, forearms, abs
Thursday- Quads, calves
Friday- Bi's and tri's
Sunday- Hams, forearms, abs
 
I wouldn't try to mimick a pro's routine. Although I will say that Dorian's Lower Volume style is a good approach many can learn from. He works his body pretty intensly though even though he uses a lower volume. An intensity that may not be suitable for you to try and match.
 
I do-

day 1- chest, shoulders, tri's
day 2- off
day 3- legs
day 4- off
day 5- back, bi's
day 6- off
day 7- start over

I do chest shoulders, and tri's together to allow my rotato cuffs time to rest. I have dislocated one and hurt the other. Also when I used to do chest and tri's on different days it seemed that my tir's were still sore on chest day. Same thing with bi's/back.
 
monday - chest
thusday - backs
wednesday - legs
thursday - triceps
friday - biceps
saturday - shoulders
sunday - OFF


This is how I do it .


Victor
 
Im currently doing---

Monday-Chest/Back :evil: :evil:
Wednesday-Legs :evil: :evil:
Friday-Arms/Delts :evil: :evil:
 
chest monday thru friday
legs mon - thru frid
back monday - fri
arms mon - thru fri

A one month workout each a week straight
 
Monday - Chest
Tuesday - Back
Wednesday- Legs
Thusday- Shoulders
Friday - Arms
Saturday - Off
Sunday - Off

Then I rotate the order...

Mon. - delts
Tues. - arms
Wed. - legs
Thur. - back
Fri - chest

Then it rotates again. I bring thursday or fridays routine to monday. Constantly switch up the exercise rotation within the workout. Keep the muscles guessing always having to adapt. I work abs everyday as a warmup and calves once a week with legs (that has now changed to twice a week)
 
it's nice...lots of variation and enough time to rest. I have been using it for a few years and it never gets old.
 
Lowest said:
Mine goes like this:
Monday- Chest, calves
Tuesday- Back
Wednesday- Shoulders, forearms, abs
Thursday- Quads, calves
Friday- Bi's and tri's
Sunday- Hams, forearms, abs
Click to expand...
Dude, why do you work out your forarms in the first place? And even that two times a week? Post your stats so we can all laugh.
 
VictorBR said:
monday - chest
thusday - backs
wednesday - legs
thursday - triceps
friday - biceps
saturday - shoulders
sunday - OFF


This is how I do it .


Victor
Click to expand...
Triceps bics and shoulders all on diff days? Your workouts must be like 15min each day?!
 
Why wouldn't I work forearms? Mine aren't gifted to grow without direct stimulation so I hit them with forearm curls and reverse curls and they grow. I'm 5'5", 185lbs and about 9%bf right now, but that's a very light weight for me. Last off-season I was 205lbs at 12%, 5'5"... if you're 5'10" you'd better be at least 240-250 or you're too small to laugh at me :) Oh, and forearms, like calves, are built for endurance and also are smaller muscle groups... meaning they can take the punishment more frequently but fewer overall sets. Usually 8-10 sets 2x per week, and now they grow. You wanna have 18in guns and 10 inch forearms that's ok with me, or maybe you beat off enough to have at least ONE big forearm? ;)
 
Lowest said:
Why wouldn't I work forearms? Mine aren't gifted to grow without direct stimulation so I hit them with forearm curls and reverse curls and they grow. I'm 5'5", 185lbs and about 9%bf right now, but that's a very light weight for me. Last off-season I was 205lbs at 12%, 5'5"... if you're 5'10" you'd better be at least 240-250 or you're too small to laugh at me :) Oh, and forearms, like calves, are built for endurance and also are smaller muscle groups... meaning they can take the punishment more frequently but fewer overall sets. Usually 8-10 sets 2x per week, and now they grow. You wanna have 18in guns and 10 inch forearms that's ok with me, or maybe you beat off enough to have at least ONE big forearm? ;)
Click to expand...
I was wondering why my left arm was bigger than the other! ;)
 
yomama said:
Triceps bics and shoulders all on diff days? Your workouts must be like 15min each day?!
Click to expand...


why is that ? 45 minutes for small body parts , and 1 hour for larger ones

Why is that you do chest on a separate day and not triceps ? Are you going to do more excersizes just because it is the chest ? what is the point ?


I also train abs and claves EOD , + aerobics so I always stay at the gym for at least 90 minutes .


Victor
 
galaxy said:
Monday is chest bis
Tuesday is legs
Wed is OFF
Thursday is Shoulder tris
Friday is back
Sat is OFF
Sun is OFF
Monday start over

This is Dorians workout. Once a week on each bodypart. He was 2-1-2-2 with his program.

I did this workout for 5yrs and it worked well.
Click to expand...


right on you could also do:

day 1 Delts, Tris
day 2 Legs, Bis ( include deadlifts)
day 3 OFF (or cardio)
day 4 Chest, Abs
day 5 Back, Traps, (include deadlifts)
day 6 OFF (or cardio)
day 7 OFF
 
Marshall's split. Keep in mind that my physique is without equal.
Day 1 Chest P.M. eat an entire Large Papa John's pizza (demand xtra garlic sauce)
Day 2 off (don't really feel like going to the gym)
Day 3 Arms A.M./Legs P.M. Pig out on Dairy Queen Coconut Cream Pie Blizzards PWO
Day 4 off
Day 5 Back
Day 6 Eat a lot of junk
Day 7 Shoulders (focusing mainly on Trap development) Drink a few beers PWO

This works well for me. I also do Personal Training on the side.
 
jatca69 said:
Monday - Chest
Tuesday - Back
Wednesday- Legs
Thusday- Shoulders
Friday - Arms
Saturday - Off
Sunday - Off

Then I rotate the order...

Mon. - delts
Tues. - arms
Wed. - legs
Thur. - back
Fri - chest

Then it rotates again. I bring thursday or fridays routine to monday. Constantly switch up the exercise rotation within the workout. Keep the muscles guessing always having to adapt. I work abs everyday as a warmup and calves once a week with legs (that has now changed to twice a week)
Click to expand...

I see that you do back the day after legs. Isn't that counter productive seeing as how your back gets worked when you do legs?
 
Neo22 said:
why does it suck? Elaboration necessary.
Click to expand...


way to much over work of certain muscle groups.
Specifically Arms
and under working of other groups
also he has chest too close to the deltoid workout.
 
6 days
Back/bis/shoulders
Chest/tris
Legs
repeat
sundays off
1 workout Low rep and one workout high rep
works great
Unless your dorian dont do his routines IMHO, find what works best for your body and go with it. I love Dorian as a BB, but his workout methodoligies lead to too many injuries and often under stimulation of the muscle groups due to most peoples inability to train to complete muscular failure.
 
OMEGA said:
way to much over work of certain muscle groups.
Specifically Arms
and under working of other groups
also he has chest too close to the deltoid workout.
Click to expand...

So what do you think of

shoulders
legs
back
chest
arms
off
off

too close together also?
 
An actual good split here:
Chest
Back
off
Arms/shoulders
Legs
off

Adjust if you have any lagging body parts. i.e. if your chest is dominant over the rest of your physique but your biceps lag, cut your chest workout short and work biceps only with chest. This will allow you to hit them twice weekly.
 
OMEGA said:
way to much over work of certain muscle groups.
Specifically Arms
and under working of other groups
also he has chest too close to the deltoid workout.
Click to expand...

OMEGA can you post up pics so I can see who's bagging my routine, that way i can judge if i listen to you or not.

thanks
 
monday chest
tuesday back
wed off
thurs shoulders legs
fri bis tris
sat off
sun off
i do abs monday and friday usually. i tried doing bi's with chest for a while because i was told by an excellent trainer that it is the way to go. i felt the same way i wasn't recovering in time to do my other workouts. the best three day split ive done is mon chest and tris, wed back and bi's, fri legs and shoulders, that was just a lacrosse team workout but it was decent. 4 days is what i do when off and i just do bi's with back and but not tri's with chest or they are sore for shoulders.
 
OMEGA said:
chop your head off
not going to post any thing that would give away info of that nature
asshat
Click to expand...

call me whatever you like mate, but if your not prepared to put up you should shut up.
If however you have the symmetry of arnold im all ears
 
This is my current routine:
Day 1: Chest
Day 2: Biceps / Abs
Day 3: Legs / Calves
Day 4: Shoulders
Day 5: Triceps / Abs
Day 6: Back
Day 7: Calves / Abs
Repeat Cycle

*Note: Cardio is done every days except Leg day

Dorian's routine from the Blood & Guts DVD is as follows:
Day 1: Chest & Biceps
Day 2: Legs / Calves
Day 3: Off
Day 4: Back & Rear Delts
Day 5: Shoulders & Triceps
Day 6: Off
Day 7: Off

When he did abs & cardio is up for debate. He may have not done cardio at all. This workout routine works great if you have the time to put into it. I have read articles out of Muscle & Fitness (which I consider to be a joke for a magazine ) that said he could get his workouts done in 40 minutes to an hour. This is such crap. I bet it took Dorian twenty minutes to stretch out his muscles before he even started his workouts. Dorian's philosophy is this: "Hit it hard, and take off the necessary time to allow your body to fully recover from the intense workouts you are putting it through." Probably the best philosophy of any pro bodybuilder with the exception of Mike Mentzer. They have been trying to tell us for years most of us are OVERTRAINING!
 
bigden1971 said:
Dorian's routine from the Blood & Guts DVD is as follows:
Day 1: Chest & Biceps
Day 2: Legs / Calves
Day 3: Off
Day 4: Back & Rear Delts
Day 5: Shoulders & Triceps
Day 6: Off
Day 7: Off

!
Click to expand...

A) he did Deadlifts on both leg and back days
B) day 5 should be placed on day 4, and day 4 should be placed on day 5
C) he also did nuatlius pull overs whenever he felt like it. 2-3 times a week from what I read
 
On back day, he did back and rear delts.

The next day, he did shoulders and triceps, which included traps.


If you look at how he configured his routine, it all makes perfect sense.

If a person were to follow this to the letter, he or she would train Monday, Tuesday, off Wednesday, train Thursday and Friday, and then take the weekend off. You would need two days off after hitting shoulders and triceps to rest up for chest and biceps day.

In my opinion, Dorian took bodybuilding to the next level of the sport.
 
testbaby25 said:
What about traps, did he do that with shoulders or back with the deads?
Click to expand...


later on in his career he said he did them on back day

on shoulder day he did lots of laterals whcih hit the area to a degree

I am telling you his split was this:

day 1 Chest. Biceps
day 2 Legs ( deadlifts)
day 3 OFF
day 4 Delts, Tris
day 4 Back ( deadlifts)
day 5 OFF
day 6 OFF
 
The reason I am saying he ended the workout with shoulders & triceps is that is how it was depicted in his Blood & Guts DVD.

He did the following in this order on the DVD:
Chest & Biceps
Legs & Calves
Off
Back & Rear Delts
Shoulders & Traps & Triceps

I can't see why he would put it in this order on the DVD and then do it differently himself. I don't take him as the type of person who would purposely try to mislead his fans.

I, myself, do shoulders and triceps before I do back.

You have to do what works FOR YOU! Period..
 
Monday: chest bi's, and abs
Tuesday: Off
Wed: Back, tris,and calves
Thursday:off
Friday: legs, Shoulders, abs
Saturday: calves..and light weight all around..
 
2 days per week, chest and tri's, legs, back and bi's, deadlifts and delts, takes 14 days to cover the whole body.

Most productive routine I have ever used been on it for years now, bigger and stronger than ever.

Only 1-2 sets per exercise, max 2 exercise per bodypart, HIT style, I have poor recovery even on AAS, so this is good for me, individuals differ a lot though.
 
If you are going to follow the split I would suggest day one, shoulders and triceps, day two back, day three off, day four chest and biceps, day five legs, day six off and then either repeat or take another day off and start again. This is actually closer to the split that Dorian used from around 1992 onwards.
 
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