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

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19 Responses to “Dorian Yates’ Workout Routine”

1. jayanta says:

   May 12, 2009 at 9:42 am

   my ideal is dorian yates.and i want to build my body also.
2. Biglee says:

   June 25, 2009 at 2:00 pm

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

   Very much appriciated.

   Cheers
3. chris says:

   September 3, 2009 at 7:43 pm

   this could not be his workout if it is he is on some hard core shit
4. Steve Shaw says:

   September 3, 2009 at 8:43 pm

   Chris, Check out his video…Blood and Guts.

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

   September 4, 2009 at 3:30 pm

   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.
6. Steve Shaw says:

   September 4, 2009 at 4:09 pm

   Spungo…I agree.

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

   September 8, 2009 at 5:52 am

   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.
8. Steve Shaw says:

   September 8, 2009 at 12:28 pm

   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.
9. Ajinkya Joshi says:

   October 4, 2009 at 6:13 pm

   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’
10. bigharch says:

    October 7, 2009 at 3:32 pm

    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.
11. alfonso says:

    December 5, 2009 at 10:56 pm

    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.
12. Darren says:

    December 20, 2009 at 8:07 am

    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.
13. Joe says:

    December 30, 2009 at 7:23 pm

    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.
14. sushen das says:

    February 14, 2010 at 7:09 am

    is supplements are harmful to healt
15. Average Joe says:

    March 9, 2010 at 12:23 pm

    why the f are you taking my name?
16. Ajinkya Joshi says:

    March 9, 2010 at 12:24 pm

    lol… sorry average joe, now we’ll have to find out a new name for average guys
17. Ajinkya Joshi says:

    March 9, 2010 at 6:03 pm

    @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.
18. Dorian Jr says:

    April 24, 2010 at 5:38 am

    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
19. PT Health says:

    June 17, 2010 at 7:15 am

    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.