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
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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
my ideal is dorian yates.and i want to build my body also.
That is a nice piece of work for having compiled his workout in one place.
Very much appriciated.
Cheers
this could not be his workout if it is he is on some hard core shit
Chris, Check out his video…Blood and Guts.
And you may be onto something. There’s a good chance he took hardcore shit.
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.
Spungo…I agree.
He just needs to be on hardcore shit to be as big as he is. I was being facetious with Chris.
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.
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.
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’
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.
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.
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.
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.
is supplements are harmful to healt
why the f are you taking my name?
lol… sorry average joe, now we’ll have to find out a new name for average guys
@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.