Dorian Yates Bodybuilding Bible
Training Split
*Three workouts per week. Alternate workouts each session.
Week 1: A, B, A; Week 2: B, A, B
Beginner Full-Body Routine (First 6 Weeks)
Squats (3x10)
Leg Curls (3x10)
Bench Press (3x10)
Yates Rows (3x10)
Behind-the-Neck Press (3x10)
Barbell Curls (3x10)
Skullcrushers (3x10)
Incline Situps (3x20)
Standing Calf Raise (3x10)
Beginner Split Routine (Next Couple Years)
Workout A
Bench Press (4x8)
Incline Press (3x8)
Close-Grip Pulldowns (3x8)
Yates Rows (3x8)
Rack Pulls (4x8)
Behind-the-Neck Press (3x8)
Side Laterals (2x8)
Crunches (3xFailure)
Reverse Crunches (3xFailure)
Workout B
Squats (4x8)
Leg Press (3x8)
Seated or Standing Leg Curls (3x8)
Standing Calf Raise (3x8)
Seated Calf Raise (2x8)
Barbell Curls (3x8)
1-A DB Preacher Curls (2x8)
Pushdowns (3x8)
Skullcrushers (2x8)
Beginner Nutrition Plan
Protein: 36g Per Meal; Carbs: 29g Per Meal; Fats: 12g Per Meal
Calories: 2,193
Meal 1
3 Whole Eggs (180)
165g Egg Whites (90)
43g Oatmeal (161.25)
Vita JYM
Meal 2
46g ON Whey (178)
88g Brown Rice (148)
Meal 3 (Post-Training)
46g ON Whey (178)
1 Scoop Post JYM Carb (120)
Meal 4
139g Chicken (107.5)
88g Brown Rice (148)
24g Almonds (136)
Meal 5
3 Whole Eggs (180)
165g Egg Whites (90)
1.5 Servings Broccoli (45)
43g Oatmeal (161.25)
Meal 6
3 Whole Eggs (180)
165g Egg Whites (90)