dorian split

by Hugo. F

Program Description

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

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 10, 2025 10:16

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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WEEK 1

Day 1

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

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

-

Day 3

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

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 4

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

-

Day 2

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 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

-