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Dorian Yates’ Workout Routine

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Rating: 3.8/5 (47 votes cast)

Dorian Yates’ Workout Routine

Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off

Biceps

Incline dumbbell curls

  • 1×10 warmup set
  • 1×6-8

EZ-curl barbell curls

  • 1×10 warmup set
  • 1×6-8

Nautilus curls

  • 1×10 warmup set
  • 1×6-8

Triceps

Triceps pushdown

  • 1×15 warmup set
  • 1×12 warmup set
  • 1×8-10

Lying EZ-curl barbell extensions

  • 1×12 warmup set
  • 1×8-10

Back & Read Delt

Hammer Strength pulldowns

  • 1×15 warmup set
  • 1×12 warmup set
  • 1×8-10

Barbell rows

  • 1×12 warmup set
  • 1×8-10

Hammer Strength one-arm rows

  • 1×8-10

Cable rows (overhand grip)

  • 1×8-10

Hammer Strength rear-delt machine

  • 1×8-10

Bent-over dumbell raises

  • 1×8-10

Hyperextensions

  • 1×10-12

Deadlifts

  • 1×8 warmup
  • 1×8

Chest

Incline barbell press

  • 1×12 warmup set
  • 1×8 warmup set
  • 1×8

Hammer Strength seated bench presses

  • 1×10 warmup set
  • 1×6-8

Incline dumbbell flyes

  • 1×10 warmup set
  • 1×8

Cable crossovers

  • 1×10-12

Shoulders

Smith machine presses

  • 1×15 warmup set
  • 1×12 warmup set
  • 1×8-10

Seated laterals

  • 1×12 warmup set
  • 1×8-10

One-arm cable laterals

  • 1×20 warmup set
  • 1×8-10

Dumbbell Shrugs

  • 1×12 warmup set
  • 1×10-12

Legs

Leg extensions

  • 1×15 warmup set
  • 1×12 warmup set
  • 1×10-12

Leg presses

  • 1×12 warmup set
  • 1×12 warmup set
  • 1×10-12

Hack squats

  • 1×12 warmup set
  • 1×10-12

Lying leg curls

  • 1×10-12 warmup set
  • 1×10-12

Stiff-legged deadlifts

  • 1×8-10

Single-leg curls

  • 1×8-10

Standing calf raises

  • 1×10-12 warmup set
  • 1×10-12

Seated calf raises

  • 1×8-10
Dorian Yates’ Workout Routine, 3.8 out of 5 based on 47 ratings

51 comments

  1. Dorian Yates truly changed the game. I continue to train in this fasion and after several years ill never go back. But it must be remembered, failure means ABSOLUTE failure. It never hurts to add in some drop sets. And dont forget to train your forearms as well as your rotator cuff.

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  2. Nobody will tell their correct diet plan.. according to me 1. take protein as per your weight nt less nor to more… 2.do what you are doing ignore others .. 17 inch biceps chest 35CMS Tri 10 inch…iit’s a short description about me… t.c freinds…

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  3. You will not get big if you avoid carbs every day of your life after 4pm either, as Ronaldo suggests. Don’t be a puss. Eat good carbs, and plenty of them, if your goal is to get diesel. Manipulate (decrease) carb intake if your body shape is that of a circle. Otherwise, eating a chicken salad everyday for dinner is for the perennially weak. No muscle-building for the folks who are scared straight to eat carbs.

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  4. No specification on rest between sets. Anyone have any idea?

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    • Dorian did said the rest between sets may be 30 seconds to 5 minits depending on the muscle group and how big oxygen deficit creats the set on the body.On leg presses he takes up to 5 minits,but on lateral raises or concentration curls 30 seconds are enough.

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  5. I’m 50 years old and Dorian’s work out is beginning to work great for me. Problem is each episode doesn’t take more than half an hour. Doing two episodes together may be too much for a 50 year old. Is there a mid path?

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    • Dorian’s routine is meant for the elite bodybuilder only, and only after you’ve spent several years of consistent weight training. H. I. T. training like this–especially with such low and little warm-ups considering the amount of weight you should be moving at this point–is simply a muscle tear waiting to happen. You should NOT be doing this routine unless you can squat 400lbs, bench press 300lbs and deadlift 500lbs each for a perfect 1 rep maximum. Only then will you have developed enough mass and strength for this routine to A. even be effective, and B. not consistently cause you injuries. And at 50 years old you should definitely be focusing on many more warm-up sets than this routine suggests . . . unless you actually enjoy tearing your muscles and ruining your joints (yes, just as Dorian has over the years of this kind of training, just Google it for yourself) and like knowing that Mercedes your doctor is driving around came courtesy of your wallet ;-P

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  6. I’ve got 2 workouts left and that will be the end of the 6 week B&G workout. I’ve had fantastic gains on this routine, A lot of strength gains and some hardness overall. I will also try the above routine starting next week and see how that goes. I cannot stress enough that you have to keep your protein UP along with Carbs.
    Add a pre-workout drink to your workout, keep up on your nutrition and drink PLENTY of water throughout.
    Just my 2-cents…

    NOW GET TO THE GYM!

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  7. I did the Blood & Guts routine and got stronger fast. Now I’m going to try this one. I think I had been over training. I love working out. Eating right is way harder for me. I did the BMI calculation and it says I’m too fat?! I got a six pack!

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  8. dorian yates workout does work for sure, with a diet!!! it does give more muscle and shape and strengh… but what needs to be done it 1 warm up set and 2 working sets up to 8-6 the last one has to be the max of you,,, what that does is stretch your muscle in order to blood circulates and creates muscle.. if you think you havent done enough then try press ups and see how many you can do??? :) 2 days training, one off, 2 days training gives enough rest for your body to recover,,, stay away from carbs after 4 yes 4 pm and if you can do interval training in tredmil on your of days from weight lifting… you will burn more fat, gain more muscle and the girl after you!!!! try it 3 weeks you will see differences but this is not a holy workout so keep going because you will not get big in 3 weeks.. thanks guys!!

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  9. People there is no wrong or right it is what works for you Dorian did what worked for him and by god it worked cant help thinking if he mixed it up a bit he would of been around alot longer the human body is not a machine. Who ever thinks that people that complete at the Olympia are not on roids you have led a very sheltered life my friend not only roids and growth hormone from Arnolds time they have insulin and hook themselfs into a IV bag containing the exact nutriens required DI-Tri peptide bond aminos BCAA’s b-group vitamins etc.
    All theories have relevance and what you need to do is simple trial and error but what works wonders for you may do little for me its that simple… Simple growth fact 2 grams of quality protein per KG KG of body weight is required to grow and remember to each your vegies, rehydrate , natural is nearly always best dont smoke and drink to much train hard but within your limits.

    Simple…….the secret!

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  10. I think Dorian Yates workout is a classic example of poundage simulation of muscles, which most bodybuilders agree that it does not work as it should. The best workout technique is one with maximum muscle simulation. That can be best done with compound movements. Take Ronnie Colemans workout. Ronnie Coleman uses traditional 8-10 rep range and 3-4 set range per muscle group. The difference that made him Mr. Olympia is that every movement he used are all compounds. One muscle group, say chest, compromise of 8 movements (usually done in a split) are all compounds and very little isolation movement. That, I think is the secret to bodybuilding.

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  11. I think the way Dorian Yates trained was unbelievable.. It’s much more intense than the treditional way of bodybuilding.. Think about it.. If you go into the gym thinking yeah chest.. 4 excersizes 3 – 4 sets each you never fully focus on the excersize and the set your doing at the time, you’re always thinking of the next one!!!… So when you go in and think okay.. 3 excersizes.. 1 warmup and let’s go! you push yourself the extra 10 miles.. haha.. Also this way the catabolic system isn’t activated where the anabolic is which means you are pushing these muscles to the very limit without your body panicing… And therefore when your done your workout you haven’t overworked nor have you underworked your bodyparts thus muscle growth is up more percentage.. I think this man is a genius! and his way of training will and has done morderate the rest of the bodybuilding hereon.. Thankyou Dorian.. You are truly the inspiration of many peoples eyes including me. H.I.T till I die.

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  12. I have been trying a variation of Dorian’s workouts for the past month or so, and I can verify that it works. The difference is instead of doing 1 set like Dorian, I do 1 warm-up set and 2 sets of 6-10 reps. Once I hit failure, I’ll do rest-pause and drop sets to really jack up the intensity without overtraining. After this, I couldn’t do another set if I wanted to, at least on that particular exercise.

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  13. ITS ALL POSSIBLE TO GAIN THAT MUCH GROWTH IN LITTLE TIME WITH OUT STEROIDS IT COULD BE SOMETHING THAT HE USED TO DO AND WITH THE REGIMENT HES DOING NOW WITH THE BLOOD AND GUST ROUTINE THEN IT HELPED HIM REACH HIS NORMAL FATIGUE … IVE BEEN USING HIS BLOOD AND GUST REGIMENT FOR ABOUT 3 AND A HALF WEEKS FROM OUT OF SHAPE.. AND I WENT FROM 250 MAX ON A BENCH BACK TO MY NORMAL 315 VERY INTENSE AND I FEEL LIKE EVERY THING I DO IS A WORK OUT LOL BUT ITS DEFINITELY WORKING ..

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  14. Guys,

    This method works wonders. I do 2 brief workouts a week, each muscle is trained once a week. 1 drop-set (consisting of 4 sets of 4-6 reps) per bodypart. And that’s it! By the end of 1 drop set, IF you’ve done it correctly, maximum weight, maximum intensity, it’s over! I can barely move when I’m done, and quite sore the next few days.

    I’ve never made better gains and strength as I have on this program.

    Give it a try!

    Best,
    Tom

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    • If you dont’ mind me asking how do you split up your body parts among the two days which exercises do you prefer doing for each body part?

      thanks.

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  15. Bodybuilding fans crack me up!!! You all sound like a bunch of girls who bicker and think they know everything! Powerlifting RULESSS!!!!!!

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  16. This is the best workout Ihave seen. You get massive pumps and muscle stimulation, that is if you hit the eccentric portion of the lift right. Love it and am looking foward to strength and hypertrophy.

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  17. I think his approach to training is genius. The object of this training is to break the muscle down just enough for growth and it simply avoids over training. I have been using this approach for about a month and my lifts have gone up every week and I definitively recover quicker. Give this a try, what do have to lose.

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  18. REALLY? THIS IS HIGH INTENSITY TRAINING, HAS ANYONE DONE ANY RESEARCH HERE…….. CHRIS YOU NEED TO READ SOME BB BOOKS. THEIR ARE MANY DIFFERENT STYLES OF TRAINING. DORIAN FOCUSED ON LOW SETS AND MEDIUM REPS AND EXTREMLY HIGH INTENSITY. WHO THE *&%$ ARE YOU TO SAY HE WAS ON JUICE??? WHY BECAUSE HE DIDNT HAVE 30 SETS PER BODYPART OR 40 OR 50. MORE IS NOT BETTER IN BODYBUILDING. YOU NEED TO HIT IT AND GO.

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    • Dorian was on steroids. Sorry to break it to you.

      Have we done research? Yes. This was pulled from Dorian’s website.

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    • I think maybe you should read more, and watch the footage. Dorian admitted to 12 years of use age. You don’t get massive or be Mr Olympia without it

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  19. I train in his gym in b,ham and let me tell you there is one thing you guy’s have not mentioned is the HIT method hence the volume is low but hard and no messing about in between set’s. Believe me i myself and some other do his method and it works. Sometimes i feel my mucsle is about to tear out my skin.

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  20. no offense Riley, but 15-20lbs is not practical unless you are ethier taking steroids, or lowering the rep range and increasing the weight. Dorian said himself that if you can increase the weight 5lbs a month for 12 months thats progress. Thats a sound gain. im not so sure about 15-20lbs in 3 weeks, mabe three months

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    • 15-20 lbs is practical if he was over-training before. I’m sure everyone has seen this type of jump in bench. It happens when you come back from the gym after taking a week off. A lot of us over-train with out knowing it, and after a week off come back significantly stronger.

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  21. This shit works. I’ve been using a different dorian yates routine for the past 2 or 3 weeks and i’ve been making great gains. my bench has gone up 15- 20 pounds i’ve gained a half inch on my arms and my squat has gone up probably 30+ pounds. The work outs are intense and feel great. you get a big pump. If you go to complete failure you will receive maximum stimulation without over training. I was at a plateau because i was over training but the high intensity low volume training has brought my back to steady, great gains.

    HEAVY AND HARD TO COMPLETE FAILURE EVERY WORKING SET.

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    • This is fking awesome! Your bench press went up 20 lbs in 3 weeks!??? I want to be just like you dude!!!! So, you posted this in 2010…. are you benching like 800lbs now??? haha!!

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  22. Dorian Yate’s exercise program is ideally for all who wants to built up some muscles like him.. You still need to take extra care of yourself, before attempting this exercise programs make sure you are warmed-up already.

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  23. If you have never experienced this workout you need to try it. It involves many warm up sets that will get your blood pumping, without causing any muscle fatigue. The reason that he only does three sets for biceps is because they are they most intense sets you could imagine. If you go to complete… and i mean COMPLETE failure, like when you want to roll over and die after each set, then your body will only be able to do about three sets per body part. This training regiment is designed to release as much growth hormone as possible. Try it. You also will need a workout partner to push you to complete failure. BELIEVE ME IT WORKS

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  24. @Sushen Das,
    you must be an Indian from Bengal to ask such a stupid question.
    well the answer is that protein supplements are never harmful to health,
    but there are still arguments whether creatine and NO supplements are harmful or not.

    As far as you being an Indian, “Jai Hind” to you!!!
    take care.
    -Ajinkya Joshi.

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  25. lol… sorry average joe, now we’ll have to find out a new name for average guys

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  26. why the f are you taking my name?

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  27. is supplements are harmful to healt

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  28. Actually the average Joe doesn’t come back to the gym after 6 months. Steroids on no steroids this is the best bodybuilding workout if you follow his blood and guts video.

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  29. This type of workout is actually far better for the average joe to do than the high volume workout.
    Steroids give the pro bodybuilder much more strength and endurance to complete high volume work and far quicker recovery ability to recover and go again.

    With the Dorian Yates HIT type routine you are doing less work and have plenty of time for your body to recover (grow).
    It`s much more suited to the everyday non-steroid user.

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  30. i could take ten times more juice than dorian and not while i have a hole in my ass will i get a physique like him!
    these guys are gifted in there own way and most of us will never reach that level.
    i did try this routine 10 years ago and made the best gains ever.
    everything dorian did made sence to me.

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  31. For all you who don’t know, this training system is very beneficial. you don’t have to be ‘on shit’ for it to work. There are different training systems out there, and all of them work in one way or another. arnold used high volume/high frequency. dorian uses low volume/low frequency. both were massive in their heyday.

    point is, this system isn’t for the average gym goer. you need to be really focused and in tune with your body. you need to know PERFECT form and you need to know how to hit that ‘psycho switch’ when doing that one, all out set to failure, or else this system won’t work. I do this type of training and I get great results.

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  32. Guys, Dorian is great & I would love to follow his workout but these guys use anabolic steroids so the workout done by them is only designed for them.
    I agree and respect your all above comments & I’ll just say, Whatever workout you do, do it ‘BRUTAL’

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  33. I agree. I fall on the side of the fence that the average Joe does too much in the gym, but doesn’t work hard enough with that time.

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  34. Steve… Oh he was definitely on some serious juice. No question about that.

    Regarding volume, I would say this is a near perfect routine for the average Joe who wants to get in and out of the gym in 30-45 minutes.

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  35. Spungo…I agree.

    He just needs to be on hardcore shit to be as big as he is. I was being facetious with Chris.

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  36. Why would he need to be on hardcore shit to complete this workout? It’s less than half as many sets compared to what the average Joe does at the local gym.

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  37. Chris, Check out his video…Blood and Guts.

    And you may be onto something. There’s a good chance he took hardcore shit.

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  38. this could not be his workout if it is he is on some hard core shit

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  39. That is a nice piece of work for having compiled his workout in one place.

    Very much appriciated.

    Cheers

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  40. my ideal is dorian yates.and i want to build my body also.

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