Yates 1.0
Lift Run Bang
BodybuildingThis split and program was so exceptional that it was the only time that the Yoke Squad members asked a meso to be extended.
This is the Yates 1.0.
This was the split that Dorian Yates used in his prime, during his Olympia reign, and very close to all of the exercises that he used during that split as well.
The split is four days a week, and needs a well equipped gym (but not over the top) with equipment like a smith machine, hack squat, leg extension and leg curls, chest press machines, etc.
This is an absolute gains driller. If you haven't made any progress in a while and low Dorian's training and methods, this will be the split for you.
A
Smith Machine Shoulder Press
3 x 10
B
Db Side Laterals
3 x 10
C
One Arm Cable Side Laterals
3 x 10
D
Db Shrugs
3 x 10
E
Triceps Pushdowns
3 x 10
F
Ez Bar Skull Crushers
3 x 10
A
Incline Straight Arm Pulldown
3 x 10
B
Supinated Grip Lat Pulldown
3 x 10
C
Chest Supported Row - Upperback
3 x 10
D
Barbell Row (smith optional)
3 x 10
E
DB Bent Lateral Raise
3 x 10
A
Cardio
1 x 30:00
A
Incline Barbell Press
3 x 10
B
Converging Chest Press - Sternal
3 x 10
C
High to Low Cable Fye
3 x 10
D
One Arm Machine Preacher Curls
3 x 10
E
Barbell Curls
3 x 10
A
Leg Extension
3 x 10
B
Smith Machine Squats
3 x 10
C
Quad Leg Press
3 x 10
D
Seated Leg Curls
3 x 10
E
Barbell Stiff Legged Deadlift
3 x 10
F
Standing Calf Raises
3 x 10
G
Seated Calf Raises
3 x 10
A
Cardio
1 x 30:00
A
Cardio
1 x 30:00
Paul Carter
Paul Carter specializes in hypertrophy and body recomposition. He coaches pro bodybuilders and elite strength athletes and works with some of the most respected minds in the strength and physique world. He has written a multitude of books on diet and training including the Maximum Muscle Bible, Base Building, and the XLR8 carb cycling approach to fat loss.
