Dorian Yates Said This Is The Best Workout Split For Naturals

Summary

The presenter argues that the best workout split depends not only on training science, but also on a person’s goals, schedule, and reasons for training. He references Dorian Yates’s view that rotating a selection of 10 exercises across a two-day split can build a strong physique, and says that approach can work well for many people.

The presenter also shares that training seven days a week helped him through a difficult period, though he adjusted the workload so that not every day involved lifting. His broader point is that a routine should be sustainable and fit the role exercise plays in your life, rather than blindly copying an “optimal” plan.

Strategies and Tips

• Start with your goal and circumstances. Competitive bodybuilding may call for a more specialized plan; recreational trainees may not need to pursue the scientifically “optimal” frequency.
• Choose a training schedule you can maintain. Training more often can make sense if it suits your routine or helps you mentally, but the presenter does not recommend seven days of hard lifting for everyone.
• If training twice a week, consider two focused full-body sessions, work hard on different lifts, and make the most of each workout.
• Support training outside the gym. Pay attention to diet, recovery, and movement throughout the day. The presenter specifically recommends plenty of walking on non-lifting days.
• Use lighter activity when you need regular exercise without constant heavy training. During his seven-day routine, two days consisted mainly of incline walking, core work, and stretching.
• Adjust the split to the time you have. If you train more days, you can spread muscle-group work across those sessions rather than cramming everything into fewer days.

Presenters and Sources

• Presenter: Bobby Thompson (Bobby Thompson 2.0)
• Referenced source: Dorian Yates, discussing a 10-exercise, two-day split