THE DORIAN
THE DORIAN
THE DORIAN
A GENXJACK TRAINING TEMPLATE
Train hard. Recover. Grow. Become more capable.
Inspired by legendary six-time Mr. Olympia Dorian Yates, THE DORIAN is a high-intensity training (HIT) split built around one simple principle: Train with purpose, then give your body time to recover.
Unlike traditional training programs that emphasize spending more days in the gym, THE DORIAN follows a 2-DAYS-ON, 1-DAY-OFF rotation, allowing you to focus on specific muscle groups while incorporating planned recovery.
This isn't about doing more. It's about making the work count.
THE STRUCTURE
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DAY 1 — SHOULDERS, TRICEPS & ABS: Dedicated shoulder and triceps training with abdominal work.
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DAY 2 — BACK & REAR DELTS: Focused back training with additional attention to the rear deltoids.
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DAY 3 — REST: Recovery and preparation for the next training session.
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DAY 4 — CHEST, BICEPS & ABS: Dedicated chest and biceps training with abdominal work.
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DAY 5 — LEGS: Quadriceps, hamstrings, and calves.
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DAY 6 — REST: Recovery before restarting the rotation.
TRAIN 2 DAYS. REST 1 DAY. REPEAT.
TAKE ADDITIONAL REST DAYS AS NEEDED!
WHY THIS APPROACH?
Dorian Yates built his training philosophy around intensity, efficiency, and recovery. Rather than relying on endless sets and hours in the gym, his approach emphasized focused workouts, challenging working sets, and sufficient time between training sessions.
THE DORIAN takes inspiration from that philosophy and provides a straightforward structure you can adapt to your own training experience, equipment, and goals.
Remember: Training stimulates progress. Recovery allows your body to adapt.
FREE DIGITAL DOWNLOAD
No gimmicks. No subscriptions. Just a practical training template inspired by one of bodybuilding's most influential champions.
Download it. Choose your exercises. Train with intention.
SHOW UP. KEEP YOUR WORD. DO GOOD WORK.
A GENXJACK original training resource inspired by Dorian Yates' training philosophy. Not affiliated with or endorsed by Dorian Yates.
⚠️ TRAINING DISCLAIMER: This template is provided for general educational purposes and is not individualized fitness or medical advice. High-intensity training may not be appropriate for everyone. Select exercises and intensity suitable for your experience, consult a qualified healthcare professional when appropriate, and allow adequate recovery.
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Disclosures
TRAINING DISCLAIMER
TRAINING DISCLAIMER
TRAINING DISCLAIMER
TRAINING DISCLAIMER
TRAINING DISCLAIMER
GENXJACK training templates are provided free of charge for general educational and informational purposes only. They are not intended to replace individualized fitness instruction, medical advice, diagnosis, or treatment.
Exercise involves inherent risks, including the possibility of injury. Before beginning any exercise program, consult a qualified healthcare professional, particularly if you have an existing medical condition, injury, or other health concern.
Participants are responsible for selecting exercises, weights, repetitions, and training intensity appropriate for their individual fitness levels, abilities, and experience. Use proper technique, appropriate equipment, and adequate recovery periods. Stop exercising if you experience pain, dizziness, or unusual discomfort.
Participation is voluntary and at your own risk. GENXJACK LLC and its representatives make no guarantees regarding individual results and disclaim liability for injuries, losses, or damages arising from the use of these materials to the extent permitted by applicable law.
By using these training templates, you acknowledge that you have read and understood this disclaimer.
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