This program is more of a “HIT style” program, appropriate for intermediate to advanced lifters, and anyone that loves Dorian.
That’s because this program’s split is inspired by my favorite bodybuilder, Dorian Yates, and the split he popularized during his time leading up to, and as Mr Olympia. And I’ve updated and changed a few variables based on my professional experience.
For the split itself I’ve made it an “A/B rotation”. Meaning, for any given day of the split, there are two different workouts for the given day. I find this mainly beneficial for 3 reasons: 1) It allows for better long term orthopedic outcomes. 2) It allows for my exercise variety within a program, while not having sessions containing too many exercises and getting too long. 3) As likely a combined result of 1 and 2, many people find they are able to progressive overload better over time. 4) Many trainees enjoy a bit of variety in their programming, which helps adherence. And if this can be done, while still maintaining appropriate programming, let’s have at it!
As for exercise selection, I’ve added some I think are more efficient, kept a few of Dorian’s favorites that are awesome, and taken a few out to avoid possible redundancy. There have also been subtle adjustments to volume, rest and RIR in places.
This program is 12 weeks total. Just like Dorain kept it for years, there are no different training blocks and changes week to week. So you could easily repeat, or extend the program for months on end. And like every program on the app, exercises are all easy to swap for other preferred options or when equipment is not available. So get in, kick some butt, make some gains, and as always, if you have any specific questions, get on the forums and ask.
As for every program, feel free to adjust variables slightly as needed. The base metric of “1 REP” is not well established in “research”, and can vary largely from individual to individual. So feel free to make slight adjustments to the program’s prescribed: Rep ranges, Number of working sets, and Proximity to Failure (RIR). Anyone that argues any of these variables down to the single metric of measure as definitively “the best”, has spent too much time on social media, and too little time applying training to actual humans. In addition, every individual brings large differences to the table as far as “outside the gym” variables: nutrition, sleep, stress, etc. So while I’m confident this program provides epic guidelines and a great place to start, you are ultimately your own study of 1. So feel free to experiment a bit.
Rest: 90 seconds – 3 minutes before working sets
Suggested split structure:
Monday – Chest and Biceps A
Tuesday – Legs A
Wednesday – OFF
Thursday – Back and Rear Delts A
Friday – Delts and Triceps A
Saturday – OFF
Sunday – OFF
Other split options for consideration:
Legendary recovery:
4 days on, 1 day off
Good recovery:
2 days on, 1 day off
Below average recovery:
1 on, 1 off
*These are still just suggestions. There is no right or wrong option here. You can also make this work with any schedule. Whenever you train, just pick right up on the next session. Hypothetically, if you’re ever sick, rundown, excessively busy, stressed or just have a moment of laziness and train less days than the suggested split, no worries at all just pick back up right where you left off. At the same time if you are recovering like a robot, or just absolutely love training more often than the suggested split, have added it. Don’t let anyone, myself included, limit how much you love the train, or make you feel guilty for missing a session. Long-term consistency and adherence are.
Chest and Biceps A
Incline smith
Set 1: 5-8 reps
Set 2: 5-8 reps
Roller cable Flys
Set 1: 8-10 reps
Set 2: 8-10 reps
Machine flat press
Set 1: 5-8 reps
Set 2: 5-8 reps
Single arm DB preacher curls
Set 1: 5-8 reps
Set 2: 8-10 reps
Incline cable curls
Set 1: 5-8 reps
Set 2: 8-10 reps
Wrist curls
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Legs A
Seated leg curls
Set 1: 5-8 reps
Set 2: 5-8 reps
Smith Squats
Set 1: 5-8 reps
Set 2: 8-12 reps
Lying leg curls
Set 1: 5-8 reps
Set 2: 5-8 reps
Leg Extensions
Set 1: 5-8 reps
Set 2: 8-12 reps
Leg press quad dominant
Set 1: 5-8 reps
Set 2: 10-15 reps
Ab Mat Crunches
Set 1: 5-8 reps
Set 2: 5-8 reps
Set 3: 5-8 reps
Back and Rear Delts A
Machine pulldown
Set 1: 5-8 reps
Set 2: 5-8 reps
Chest supported tbar row
Set 1: 5-8 reps
Set 2: 8-10 reps
Wide pull ups
Set 1: 5-8 reps
Set 2: 8-10 reps
Forward lean machine lat row
Set 1: 5-8 reps
Set 2: 8-10 reps
Low back extensions
Set 1: 5-8 reps
Set 2: 8-10 reps
Reverse Pec dec
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Delts and Triceps A
Lying cuff lateral raises
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Rack Military Press
Set 1: 5-8 reps
Set 2: 8-10 reps
JM smith press (banded)
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 8-12 reps
Cross-cable triceps extensions
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Hip loaded calf raises
Set 1: 5-8 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Wrist extensions
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Chest and Biceps B
Incline barbell press
Set 1: 5-8 reps
Set 2: 5-8 reps
Roller cable Flys
Set 1: 8-10 reps
Set 2: 8-10 reps
Machine Incline press
Set 1: 5-8 reps
Set 2: 5-8 reps
Machine preacher curls
Set 1: 5-8 reps
Set 2: 8-10 reps
Incline DB curls
Set 1: 5-8 reps
Set 2: 8-10 reps
Wrist curls
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Legs B
RDLs
Set 1: 5-8 reps
Set 2: 5-8 reps
Hack Squats
Set 1: 5-8 reps
Set 2: 8-12 reps
Seated leg curls
Set 1: 5-8 reps
Set 2: 5-8 reps
Rear foot elevated split squat
Set 1: 5-8 reps
Set 2: 8-12 reps
Sissy Leg Press (add to exercise library)
Set 1: 8-10 reps
Set 2: 10-15 reps
Ab Mat Crunches
Set 1: 5-8 reps
Set 2: 5-8 reps
Set 3: 5-8 reps
Back and Rear Delts B
Bent over barbell rows (upper back)
Set 1: 5-8 reps
Set 2: 5-8 reps
Neutral grip pull ups
Set 1: 5-8 reps
Set 2: 5-8 reps
Chest supported tbar row
Set 1: 5-8 reps
Set 2: 8-10 reps
Single arm cable pull down
Set 1: 5-8 reps
Set 2: 8-10 reps
Low back extensions
Set 1: 5-8 reps
Set 2: 8-10 reps
Cable rear delts
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Delts and Triceps B
High Incline Smith Press
Set 1: 5-8 reps
Set 2: 8-10 reps
Set 3: 8-10 reps
Lying cuff lateral raises
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Dips
Set 1: 6-8 reps
Set 2: 6-8 reps
Seated “overhead” rope extension
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Hip loaded calf raises
Set 1: 5-8 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
Wrist extensions
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 10-15 reps
