Dorian Yates Split Routine 1983-1985

For building a base of muscle. This is not an easy program. A calorie surplus is essential. 
You'll be going to failure a lot, so make sure you spend 5 minutes warming up and light stretching. 
All reps should be clean with correct technique.
The first set of each exercise is lighter, performing the function of a warm-up, with the following sets taken to failure.
When you can complete all reps with good form, add weight accordingly - but don't go below 6 reps.
Rest periods should be no more than 90 seconds.

Monday – Workout 1
Tuesday – Rest
Wednesday – Workout 2
Thursday – Rest
Friday – Rest
Saturday – Workout 1
Sunday – Rest
Monday – Workout 2
Tuesday – Rest
Wednesday – Rest
Thursday – Workout 1
Friday – Rest
Saturday = Workout 2
Sunday – Rest

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Hack Squat

Leg Curl

Standing Calf Raise

Bicep Curl (Barbell)

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Wednesday

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Underhand Lat Pulldown

Barbell Row

Deadlift (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Lying Rear Lateral Raise

Abs Crunch (Bodyweight)

Hanging Leg Raise

Saturday

Thursday

Monday

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