THE TOOLS YOU NEED TO BUILD
®
THE BODY YOU WANT
Store
Workouts
Diet Plans
Expert Guides
Videos
Tools
OLD SCHOOL SERIES:
1990s BODYBUILDING ROUTINE
Time for some blood and guts! Set aside
volume training and focus on quality above
quantity. This 4 day workout split is based upon
the training style of Dorian Yates.
Link to Workout: https://www.muscleandstrength.com/
articles/old-school-series-1990s-bodybuilding-routine
Main Goal: Build Muscle
Training Level: Intermediate
Program Duration: 12 Weeks
Days Per Week: 4 Days
Time Per Workout: 30-45 Mins
Equipment: Barbell, Bodyweight,
Cables, Dumbbells, EZ Bar,
Machines
Author: Steve Shaw
Monday: Back & Traps
Exercise
Sets
Reps
1
8
1
8
1
15
85% RM Warm Up
1
15
Work Set
2
12
1
10
2
10
1
10
2
10
1
12
2
12
1
10
2
15
Sets
Reps
1
10
85% RM Warm Up
1
10
Work Set
2
10
1
10
2
10
1
12
2
12
1
10
2
12
1
15
2
12
1
8
2
10
Sets
Reps
1
8
85% RM Warm Up
1
8
Work Sets
2
10
1
10
85% RM Warm Up
1
10
Work Sets
2
15
1
10
2
12
1
10
2
12
1
8
2
10
1
10
2
15
Sets
Reps
1
8
85% RM Warm Up
1
8
Work Sets
2
10
1
10
2
12
1
8
2
10
1
10
2
12
1
10
2
10
1
10
2
10
Deadlift 80% Rep Max (RM) Warm Up
Work Set
Lat Pull Down 70% RM Warm Up
Machine Row 80% RM Warm Up
Work Set
Seated Cable Row 80% RM Warm Up
Work Set
Bent Over Dumbbell Fly 80% RM Warm Up
Work Set
Dumbbell Shrugs 80% RM Warm Up
Work Set
Tuesday: Chest & Triceps
Exercise
Incline Barbell Bench Press 70% RM Warm Up
Machine Chest Press 80% RM Warm Up
Work Set
Pec Dec 80% RM Warm Up
Work Set
Incline Dumbbell Fly 80% RM Warm Up
Work Set
Cable Tricep Extension 80% RM Warm Up
Work Set
Skullcrusher & Press Combo 80% RM Warm Up
Work Set
Thursday: Legs
Exercise
Squats 70% RM Warm Up
Leg Press 70% RM Warm Up
Leg Extensions 80% RM Warm Up
Work Sets
Leg Curl 80% RM Warm Up
Work Sets
Stiff Leg Deadlift 80% RM Warm Up
Work Sets
Seated Calf Raises 80% RM
Work Sets
Friday: Shoulders & Biceps
Exercise
Seated Dumbbell Press 70% RM Warm Up
Seated Lateral Raise 80% RM Warm Up
Work Sets
Smith Machine Press 80% RM Warm Up
Work Set
Bent Over Reverse Fly 80% RM Warm Up
Work Sets
Standing Alternating Dumbbell Curls 80% RM Warm Up
Work Sets
Machine Bicep Curls 80% RM Warm Up
Work Sets
MUSCLEANDSTRENGTH.COM