Dorian Yates Bodybuilding Bible

Training Split
*Three workouts per week. Alternate workouts each session.
Week 1: A, B, A; Week 2: B, A, B

Beginner Full-Body Routine (First 6 Weeks)

Squats (3x10)
Leg Curls (3x10)
Bench Press (3x10)
Yates Rows (3x10)
Behind-the-Neck Press (3x10)
Barbell Curls (3x10)
Skullcrushers (3x10)
Incline Situps (3x20)
Standing Calf Raise (3x10)

Beginner Split Routine (Next Couple Years)

Workout A Workout B
Bench Press (4x8) Squats (4x8)
Incline Press (3x8) Leg Press (3x8)
Close-Grip Pulldowns (3x8) Seated or Standing Leg Curls (3x8)
Yates Rows (3x8) Standing Calf Raise (3x8)
Rack Pulls (4x8) Seated Calf Raise (2x8)
Behind-the-Neck Press (3x8) Barbell Curls (3x8)
Side Laterals (2x8) 1-A DB Preacher Curls (2x8)
Crunches (3xFailure) Pushdowns (3x8)
Reverse Crunches (3xFailure) Skullcrushers (2x8)

Beginner Nutrition Plan

Protein: 36g Per Meal; Carbs: 29g Per Meal; Fats: 12g Per Meal

Calories: 2,193
Meal 1 Meal 4
3 Whole Eggs (180) 139g Chicken (107.5)
165g Egg Whites (90) 88g Brown Rice (148)
43g Oatmeal (161.25) 24g Almonds (136)
Vita JYM

Meal 2 Meal 5
46g ON Whey (178) 3 Whole Eggs (180)
88g Brown Rice (148) 165g Egg Whites (90)
1.5 Servings Broccoli (45)
Meal 3 (Post-Training) 43g Oatmeal (161.25)
46g ON Whey (178)
1 Scoop Post JYM Carb (120) Meal 6
3 Whole Eggs (180)
165g Egg Whites (90)