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dorian split

by Hugo F.

Program Description

Day 1: Delts & Triceps Day 2: Back Day 3: Chest & Biceps Day 4: Legs

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Oct 09, 2025 03:39
  • Last Edited
    Oct 12, 2025 12:04

Summary

Unleash your upper body potential with the Dorian Split, a focused 1-week program designed to sculpt your delts, triceps, chest, and biceps over four intense training days. Each session combines classic lifts like the Bench Press and Overhead Press with targeted accessory work, ensuring comprehensive muscle engagement and growth. With a full gym at your disposal, you'll have the tools to push your limits and achieve a defined, powerful physique. Get ready to elevate your strength and aesthetics with this expertly crafted routine!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Chest
10.2%
Lats
9.8%
Upper Back
9.8%
Front Delts
9.5%
Biceps
9.3%
Quadriceps
7.8%
Hamstrings
7.8%
Middle Delts
7.5%
Rear Delts
4.4%
Glutes
4%
Calves
3%
Lower Back
1.8%
Abs
1.3%
Forearms
1.3%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-12 reps
-
2
Overhead Press (Machine)
3
8-12 reps
-
3
Lateral Raise (Cable)
3
8-12 reps
-
4
Reverse Pec Deck
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
High Row
3
8-12 reps
-
5
Straight Arm Pulldown
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
4
8-12 reps
-
6
Standing Calf Raise
4
15-20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
2
Overhead Press (Machine)
3 Sets
8-12 Reps
-
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
4
Reverse Pec Deck
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Seated Dip (Machine)
3 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Chest Fly (Machine)
4 Sets
8-12 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 4
1
Pendulum Squat
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
4 Sets
8-12 Reps
-
5
Leg Extension
4 Sets
8-12 Reps
-
6
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Single Arm Iso Row
3 Sets
8-12 Reps
-
4
High Row
3 Sets
8-12 Reps
-
5
Straight Arm Pulldown
3 Sets
8-12 Reps
-