Dorian Yates Workout Routine

Dorian Andrew Mientjez Yates, commonly known as Dorian Yates, was born in Walmley, United Kingdom on April 19, 1962. He won the prestigious bodybuilding competition Mr. Olympia 6 times from 1992–1997. That is a record.

The main reason behind his immense success in the world of bodybuilding is Dorian Yates workout routine, diet plan, lifestyle, and training tips.

He also has a popular nickname “The Shadow”. He got this nickname because he was always diligent to stay away from the public eye and only appear right before a competition.

Dorian has won a total of 15 major competitions just like the other big bodybuilders Lee Haney and Arnold Schwarzenegger.

Dorian Yates

Dorian Yates Workout - 6 Interesting facts

1. Most fitness enthusiasts spend insanely long hours in the gym but Dorian only spends 1 hour in the gym. That is because he has developed his own unique style of training his muscles. In this technique, he shocks his muscles intensely.
2. Almost all bodybuilders train under the guidance of a professional trainer or fitness expert, but Dorian never had a trainer or coach.
3. Usually bodybuilders several warm-up sets to protect their muscles from getting injured but Dorian Yates was different. He would use lighter weights and do only a couple of warm-up sets before doing intense weight-lifting.
4. Dorian’s philosophy for workout was different from others. He believed in focusing on short-term goals because they are easier to achieve. For example, if you do Bench Press and you increase just 1 kg per month then it will not strain your body and you will be able to do it without any problems.
5. Yates style of workout is to focus on lowering down the weight but doing it extremely slowly. He would do it until his muscles give up and they cannot move any longer.
6. All bodybuilders think that until you do Bench Press, Squats, and Pull-Ups you cannot achieve your bodybuilding goals but Dorian doesn’t agree with that. In fact, he never did those workouts. He did the alternative exercises like Incline Bench Press and Hack Squats.

Dorian Yates HIIT Routine

Dorian Yates Workout Routine

The Dorian Yates workout routine is just incomplete without a HIIT routine and the reason is that he was inspired by Mike Mentzer.

Another reason behind Yates success is that he never skipped or missed his workout routine. Obviously, that was the reason why he became a champion. In fact, he created a special workout plan known as “Blood and Guts”. In this article, we will find out more about this plan.

In this training, he would focus mainly on one body part at a time and workout intensely to build muscles of that part.

Dorian Yates Workout Routine

His routine includes only 4 days of split exercise and on non-workout days he does cardio only for 15 to 20 minutes.

He never takes his sets lightly, in fact, he gives his 100% to every workout set that he does.

He believes that if cardio is done after weight-lifting then it reduces muscle mass so it is not very beneficial if you want to gain muscles.

Monday: Triceps, Shoulder & Abs

This routine includes 9 types of exercises with a few sets of warm-ups.

Here is Triceps, Shoulder & Abs Workout

Do 2 warm-up sets (15 reps) before every workout.

1.Dumbbell Shrugs (1 set, 10 rep)

2. Cable Press Down (1 set, 12 rep)

3. Lying EZ-Bar Triceps (Extension) (1 set, 10 rep)

4. Cable Lateral Raise (One Arm) (1 set, 10 rep)

5. Roam Chair Situps (1 Set, 20 rep)

6. Reverse Crunches (1 set, 20 rep)

7. Dumbbell Lateral Raise (1 set, 10 rep)

8. Crunches (1 set, 20 rep)

9. Smith Machine Shoulder Press (1 set, 10 rep)

Tuesday: Back

In this back routine, there are 7 different types of exercises

Here is the list of those 7 exercises:

Do 2 warm-sets (12 reps) before each of these below mentioned exercises.

1. Dumbbell Pullover (1 set, 10 reps)

2. Dumbbell Row (One-Arm) (1 set, 12 reps)

3. Cable Row (Wide-Grip) (1 set, 10 reps)

4. Barbell Deadlifts (1 set, 10 reps)

5. Hyper Extension (1 set, 10 reps)

6. Reverse Grip Pull-Down (1 set, 10 reps)

7. Hammer Pull-Down (1 set, 12 reps)

Wednesday: Off Day

Resting is important in bodybuilding because it helps the muscles to recover.

Thursday: Chest, Biceps & Abs

In this routine there are 9 different types of exercises. Do 2 warm-up sets (12 reps) before each exercise.

Here is is the list of exercises:

1. Incline Dumbell Biceps Curl (1 set, 10 reps)
2. Incline Bench Press (1 set, 10 reps)
3. Incline Dumbbell Fly (1 set, 10 reps)
4. Cable Crossover (1 set, 10 reps)
5. Machine Chest Press (1 set, 10 reps)
6. Machine Preacher Curl (1 set, 10 reps)
7. Flat Bench Dumbbell Fly (1 set, 10 reps)
8. Decline Bench Press (1 set, 10 reps)
9. Standing EZ Bar Biceps (1 set, 10 reps)

Friday: Off Day

Friday is also for rest so that the muscles can recover and grow big.

Saturday: Legs

On Saturday, he perform 7 different types of exercises to strengthen his leg muscles. Before performing these exercises, make sure to do at least 2 warm-up sets (15 reps).

Here is the list of those exercises

1. Leg Press (1 set, 10 reps)
2. Seated Calf Raise (1 set, 10 reps)
3. Hack Squat (1 set, 10 reps)
4. Hamstring Curl (1 set, 10 reps)
5. Leg Extension (1 set, 10 reps)
6. Stiff Leg Deadlift (1 set, 10 reps)
7. Calf Press (4 set) (rest if needed)

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