Dorian Yates Inspired 4x/week Torso-Limbs Program

Program Description

This program is inspired by a high-intensity Torso & Limb split that draws inspiration from Dorian Yates’ legendary 1983-85 methods. It is designed to maximize hypertrophy and strength while challenging you to push beyond your comfort zone. Key application features include: • Structured Training Split: Four sessions per week alternating between upper body (Torso) and lower body plus arms (Limb) workouts, incorporating both compound movements and isolation exercises. • Intensity Techniques: • Controlled Negatives: Slow and deliberate eccentric phases to extend time under tension and intensify muscle stress. • Forced Reps & Drop Sets: Employed to push muscles past initial fatigue for enhanced growth stimulation. • Rest-Pause and Isometric Holds: Additional methods to boost intensity and maintain continuous muscle engagement. • RPE Guidelines: • Most sets are executed at an RPE of 7–8, ensuring you have about 2–3 reps in reserve. • For heavy compound lifts, an RPE of 8–9 is targeted to maximize strength gains while preserving proper form. • Progressive Overload & Recovery: Gradual increases in load, repetitions, or intensity techniques promote consistent progress, while structured rest intervals (typically 2–3 minutes) and dedicated warm-up/cool-down routines help manage fatigue and reduce injury risk. Overall, this program’s high-intensity design—combined with a variety of advanced methods—ensures comprehensive muscle stimulation and sustainable progress for those ready to commit to a challenging yet effective training regimen. You can push this program for 2-3 months and advance to a PPL program with more volume.

Program Overview

Summary