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Here's the routine Dorian Yates used which built most of his mass before becoming
Mr Olympia and before he started blood and guts. Dorian is well known for blood
and guts training which consists of a few warm up sets followed by one set to failure
and beyond but before that Dorian used to use more volume and did 2 work sets to
failure. On his second work set Dorian would reduce the weight by no more than 10%
to keep within the rep range plus he would incorporate forced reps and/or negatives
on his second work set if needed. His split was this:
Day
Day
Day
Day
Day
Day
1
2
3
4
5
6
Close grip pull downs: 2 warm up sets followed by 2 sets of 8-10 reps.
Weighted chins: 1 warm up set followed 2 sets of 6-8 reps.
Bent over rows: 1 warm up set followed by 2 sets of 8-10 reps.
Cable rows: no warm up just 2 sets of 8-10 reps.
Hyperextensions: no warm up just 2 or 3 sets of 12-15 reps.
6.
7.
8.
9.
This routine was found in the book One More Rep by John Little and Robert Wolff
from an interview with Dorian Yates.