Dorian Yates 4-Day Split: Workout Like A Champion

Dorian Yates—a name that echoes throughout bodybuilding history! Yates, known for his tough, no-nonsense training style, revolutionized hypertrophy with a low-volume, high-intensity strategy that challenged both mental and physical boundaries. His "blood and guts" program was not for the faint of heart; it was designed for those who were determined to grind out each rep and leave nothing in the tank. Today, we're going through Yates's 4-day hypertrophy split, which is designed to optimize muscle growth by emphasizing intensity over volume. If you're ready to take on the challenge and workout like a six-time Mr. Olympia champion, let's dive into the program. 

The Dorian Yates Philosophy

Dorian Yates' 4-day split is renowned in bodybuilding circles because it focuses on intensity, recovery, and efficiency—three principles required for gaining muscle. Unlike standard high-volume routines, Yates adopted a low-volume, high-intensity method that pushed each body part to its maximum limit with only a few all-out sets—similar to Mike Mentzer's Split. 

By training only four days a week, he allowed for adequate recovery time, which is critical for muscle rehabilitation and growth, while also avoiding the burnout that typically occurs with six-day regimens. This system not only made his exercises extremely effective but also sustainable, enabling him to train intensely without overtraining, resulting in one of the most powerful and sculpted physiques in bodybuilding history.

Program Overview

Yates’s four-day split strategy allows for each muscle group to be targeted intentionally and efficiently.

Day 1: Chest, Biceps, and Abs.

Day 2: Legs

Day 3: shoulders, triceps, and abs

Day 4: Back

The program follows a six-day cycle rather than a standard weekly 7-day schedule, which increases training frequency for certain muscle groups. Each workout consists of only one primary work set per exercise, with the goal of achieving near or full muscle failure, using tactics such as drop sets, assisted reps, and pause reps to increase intensity.

Dorian Yates' 4-Day Split Breakdown

 

Day One: Chest, Biceps, & Abs

Chest

Incline Bench Press: 1 set of 6-8 repetitions to failure.

Machine Bench Press: 1 set of 6-8 repetitions, with drop sets and pause reps after failure.

Incline Dumbbell Flyes: 1 set of 8-12 repetitions.

Machine Flyes: 1 set of 8-12 repetitions.

Biceps

Lying Bicep Curl: 1 set of 6-10 reps 

Bar Curl: 1 set of 6-10 reps with pause reps and drop sets.

Concentration Curl: 1 set of 8-12 repetitions with assistance after failure.

Abs

Hanging Leg Raises: 1 set of 8-15 reps.

Kneeling Cable Crunch: 1 set of 10-15 reps.

Day Two: Legs

Leg Extensions: 1 set of 8-15 reps.

Leg press: 1 set of 8-12 reps, superset with 10-15 reps of declined calf 

Squats: 1 set of 8-12 repetitions, executed with drop sets and pause/ assisted reps.

Leg Curls: 1 set of 6-10 reps

Romanian Deadlifts (RDLs): 1 set of 6-10 reps (no drop sets).

Dumbbell Calf Raise: 1 set of 10-15 repetitions.

Day Three: Shoulders, Triceps, & Abs

Shoulders

Overhead Press: 1 set of 6-8 repetitions.

DB Lateral Raise - 1 set of 6-10 repetitions, focusing on eccentric control.

Upright Row: 1 set of 6-10 repetitions.

Cable Lateral Raise: 1 set of 6-12 repetitions.

Triceps

Tricep Cable Pushdown: 1 set of 6-12 repetitions.

Skull Crushers: 1 set of 6-10 repetitions.

Overhead Tricep Extension: 1 set of 8-12 repetitions.

Abs

Loaded V-ups: 1 set of 8-15 reps.

Reverse crunches: 1 set of 10-20 reps (isolated)

Day Four: Back & Lats

DB Pullover: 1 set of 8-12 repetitions.

Lat Pulldown: 1 set of 6-10 repetitions.

Barbell row: 1 set of 6-10 repetitions 

Cable Row (V-attachment): 1 set of 6-10 repetitions.

Chest Supported Row (machine or DB): 1 set of 8-12 repetitions

Rest Days: Use your first rest day after day 2, and your second rest day after day 4. The program follows a six-day cycle rather than a standard weekly 7-day schedule.

This program is extremely similar to Mike Mentzer’s 3-Day Split—which requires even less weekly training.

If you're looking for a 3-day push-pull-legs split, check out Frank Zanes Workout Plan.

Yates’ Diet Plan

Dorian Yates' nutrition was as structured and exact as his workout split. His eating plan, which focuses on high-quality proteins, moderate fats, and restricted carbohydrates, was created to fuel muscle growth and recovery. His meals mainly consisted of lean meats such as chicken, turkey, beef, and protein powders to maintain an adequate supply of amino acids during the day. Carbohydrates were carefully cycled to match his training intensity, including additional carbs ingested during sessions for energy and recovery. Healthy fats from fish, almonds, and olive oil help regulate hormones and improve general health. Yates' diet was centered on the philosophy of consistency and simplicity, assuring he gave his body the necessary ingredients to grow muscle while keeping a low percentage of body fat.

Key Advantages

• Time-saving: Fewer sets at maximum intensity shorten training length.
• High-Intensity: Training to failure will increase strength and size.
• Low volume allows for easier recovery and maximum output between exercises.
• Simple Split: Every workout focuses on a single muscle area while avoiding overtraining.

Key Disadvantages

• Lower Frequency: Muscle groups are trained only once during a six-day cycle.
• High-Intensity Difficulty: Pushing your body's limits during intensive drop sets and pause reps may be difficult.
• High Fatigue Risk: Constantly training for failure can be exhausting.
• Recovery: Certain lifters may require more rest than the program provides.
• Spotter-Dependent (for some): Using a spotter makes some exercises safer and more effective.

Final Thoughts

Dorian Yates' training philosophy honors the concept of high-intensity and low-volume while providing flexibility to fit personal needs. While his regimen may be unorthodox today, you may still use the key ideas by modifying exercise selection and rep ranges to meet your goals. Yates also emphasized maximum recovery to ensure that every exercise counts, demonstrating that muscle gain does not require huge volume, but rather focused, high-quality training.

“One set at extreme intensity does the muscle-building job. It must be stressed that the one final, all-out set I do takes me to the very limit of my capabilities. If you feel you can attempt a second set, then you couldn’t have been pulling out all the stops during the first set. It's not pretty, but it works.” -  Six-time Mr. Olympia winner, Dorian Yates.

 

For more efficient training tips, check out our 10 Tips for Streamlined Strength.

If the Yates way isn't your cup of tea, check out our Hybrid Athlete Training Program.

 

Sources:

[1] https://thebarbell.com/dorian-yates-mindset/

[2] https://www.essentiallysports.com/us-sports-news-bodybuilding-news-weighing-around-295-lbs-6-time-mr-olympia-dorian-yates-shares-his-monstrous-picture-with-bodybuilding-fans/