4-Day Dorian Yates Split
4-Day Dorian Yates Split is a free 1-week training program template with 4 workout days. Build size and strength with this 4-day Dorian Yates split. Perfect for coaches programming bodybuilding-style workouts. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets, and message their coach in the Superset.
Week 1
Day 1: Back & Biceps
- Lat Pull-Down
- Bent Over Barbell Row
- Seated Cable Row
- Deadlift
- Dumbbell Pullovers
- Barbell Curl
- Preacher Curls
- Hammer Curl
Day 2: Chest & Triceps
- Barbell Incline Bench Press
- Smith Machine Bench Press
- Dumbbell Flat Chest Fly
- Tricep Dips
- Close Grip Bench Press
- Overhead Tricep Extension
- Cable Rope Triceps Push-Down
Day 3: Shoulders & Abs
- Seated Dumbbell Shoulder Press
- Seated Dumbbell Lateral Raise
- Machine Pec Deck Reverse Fly
- Shoulder Shrugs
- Hanging Leg Raise
- Machine Ab Crunch
- Ab Wheel Rollout
Day 4: Legs
- Leg Extension
- Barbell Back Squat
- Leg Press
- Barbell Romanian Deadlift
- Lying Hamstring Curl
- Standing Calf Raises (machine)
- Seated Calf Press