Dorian Yates Inspired 4x/week Torso-Limbs Program

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.

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Week 1

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Shoulder Press (Machine)

Face Pull

Lateral Raise (Cable)

Torso 

Leg Curl

Hack Squat

Leg Extension

Seated Calf Raise

Limbs

Underhand Lat Pulldown

Seated Row (Cable)

Arnold Press

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Reverse Pec Deck

Lateral Raise (Dumbbell)

Torso

Squat (Smith Machine)

Romanian Deadlift (Dumbbell)

Standing Calf Raise

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