Dorian Yates Workout Plan

4 Weeks / 4 Days per Week / Expert

2 ratings

Workout Summary

The Dorian Yates workout routine is considered to be one of the best bodybuilding programs of all time. He is known for his tremendous muscle mass and intense training style. Bodybuilders and athletes the world over have copied his training and nutrition regimen in the hopes that they, too, can a... more

The Dorian Yates workout routine is considered to be one of the best bodybuilding programs of all time. He is known for his tremendous muscle mass and intense training style. Bodybuilders and athletes the world over have copied his training and nutrition regimen in the hopes that they, too, can achieve an award-winning physique.

Caution must be exercised when attempting to mimic the Dorian Yates training split. The difficultly level is rated at an expert level for good reason.

Those who are new to bodybuilding would be well advised to build a solid foundation of strength and muscle mass before embarking on such an intense and demanding workout program.

Dorian Yates Training Secrets

It must be recognized that Dorian Yates has a genetic advantage over most other athletes and bodybuilders. He has harnessed his body's ability to develop incredible amounts of lean muscle mass through a disciplined approach to diet and exercise.

The Dorian Yates workout program uses compound movements and supersetting to effectively stress the muscles and shock them into growth. Those who have the desire and experience to give the Dorian Yates training program a try should be willing to commit to four workouts per week with plenty of rest and good nutrition in between each exercise session.

Hitting the Target Zones

Dorian Yates has built his awe-inspiring shoulders by incorporating exercises such as military presses, shoulder raises and shrugs into his workout program. In order to stimulate muscle growth, relatively high repetitions, typically in the eight to fifteen range, are used for the majority of the movements.

Perhaps what the Dorian Yates training routine is best known for is its ability to create incredible upper back development. The Dorian Yates bodybuilding program creates massive amounts of muscle tissue by including movements such as rows, dead lifts and pull downs into the program.

The Dorian Yates workout program emphasizes minimal rest between sets to keep the intensity high and preventing the muscle fibers from fully recovering during the Dorian Yates workout. The adaptive stress that results from short rest periods stimulates muscle growth and development.

To ensure muscular symmetry, the Dorian Yates workout routine incorporates exercises that give equal attention to the muscles of the chest and abdominals.

Spreading the Work Around

Dorian Yates high-intensity training includes a variety of exercises to stimulate the chest muscles such as dumbbell and barbell bench presses, incline presses and flies. Like with other muscles groups, the goal of Dorian Yates training is to keep rest periods between sets short so that maximum muscle growth and development can occur.

A well rounded and fully developed physique is not complete without adequate lower body muscle mass. Dorian Yates high intensity training helps develop large, powerful legs by incorporating lower body exercises such as hack squats, leg presses and stiff leg dead lifts.

Compound Lifts for Stabilizer Muscles

Additionally, the spillover effect that is seen from the Dorian Yates bodybuilder routine and from executing big, compound movements such as the deadlift further develops the secondary muscles of the forearms, upper arms and hips.

It must be remembered that while engaging in the Dorian Yates training program, adequate amounts of protein, carbs, amino acids and a healthy balanced diet must be consumed on a regular basis.

Also, for greater, quicker results it is advised to to supplement you diet with the recommended supplements at the side of the page. The Dorian Yates diet ensures that necessary nutrient levels are sustained during periods of intense exercise. If you think you're ready to embark on this monster of a bodybuilding workout, stop wasting time! Get started today!

Dorian Yates Workout Plan

4 Weeks / 4 Days per Week / Expert

2 ratings
Dorian Yates Workout Plan

Dorian Yates Workout Plan

4 Weeks / 4 Days per Week / Expert

2 ratings

Workout Summary

The Dorian Yates workout routine is considered to be one of the best bodybuilding programs of all time. He is known for his tremendous muscle mass and intense training style. Bodybuilders and athletes the world over have copied his training and nutrition regimen in the hopes that they, too, can a... more

The Dorian Yates workout routine is considered to be one of the best bodybuilding programs of all time. He is known for his tremendous muscle mass and intense training style. Bodybuilders and athletes the world over have copied his training and nutrition regimen in the hopes that they, too, can achieve an award-winning physique.

Caution must be exercised when attempting to mimic the Dorian Yates training split. The difficultly level is rated at an expert level for good reason.

Those who are new to bodybuilding would be well advised to build a solid foundation of strength and muscle mass before embarking on such an intense and demanding workout program.

Dorian Yates Training Secrets

It must be recognized that Dorian Yates has a genetic advantage over most other athletes and bodybuilders. He has harnessed his body's ability to develop incredible amounts of lean muscle mass through a disciplined approach to diet and exercise.

The Dorian Yates workout program uses compound movements and supersetting to effectively stress the muscles and shock them into growth. Those who have the desire and experience to give the Dorian Yates training program a try should be willing to commit to four workouts per week with plenty of rest and good nutrition in between each exercise session.

Hitting the Target Zones

Dorian Yates has built his awe-inspiring shoulders by incorporating exercises such as military presses, shoulder raises and shrugs into his workout program. In order to stimulate muscle growth, relatively high repetitions, typically in the eight to fifteen range, are used for the majority of the movements.

Perhaps what the Dorian Yates training routine is best known for is its ability to create incredible upper back development. The Dorian Yates bodybuilding program creates massive amounts of muscle tissue by including movements such as rows, dead lifts and pull downs into the program.

The Dorian Yates workout program emphasizes minimal rest between sets to keep the intensity high and preventing the muscle fibers from fully recovering during the Dorian Yates workout. The adaptive stress that results from short rest periods stimulates muscle growth and development.

To ensure muscular symmetry, the Dorian Yates workout routine incorporates exercises that give equal attention to the muscles of the chest and abdominals.

Spreading the Work Around

Dorian Yates high-intensity training includes a variety of exercises to stimulate the chest muscles such as dumbbell and barbell bench presses, incline presses and flies. Like with other muscles groups, the goal of Dorian Yates training is to keep rest periods between sets short so that maximum muscle growth and development can occur.

A well rounded and fully developed physique is not complete without adequate lower body muscle mass. Dorian Yates high intensity training helps develop large, powerful legs by incorporating lower body exercises such as hack squats, leg presses and stiff leg dead lifts.

Compound Lifts for Stabilizer Muscles

Additionally, the spillover effect that is seen from the Dorian Yates bodybuilder routine and from executing big, compound movements such as the deadlift further develops the secondary muscles of the forearms, upper arms and hips.

It must be remembered that while engaging in the Dorian Yates training program, adequate amounts of protein, carbs, amino acids and a healthy balanced diet must be consumed on a regular basis.

Also, for greater, quicker results it is advised to to supplement you diet with the recommended supplements at the side of the page. The Dorian Yates diet ensures that necessary nutrient levels are sustained during periods of intense exercise. If you think you're ready to embark on this monster of a bodybuilding workout, stop wasting time! Get started today!

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Seated Calf Raise Machine
  • Weight Plates
  • EZ-Curl Bar
  • Leg Press Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For all the exercises besides the abs, do a warm up set between 10-15 repetitions before you do the lift. For the military press and tricep pushdown, do two warm up sets first. The Dorian Yates shoulders & triceps workout only has you doing one set of each exercise (after warm ups). This means that you need to pick a weight that is going to challenge you and push you. Through this four week workout, the reps and sets aren't really going to change. This means that you should be going up in weight every week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Lower Back / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Lat pulldown, do two warm up sets first, 15 and 12 reps. The bent over row and Deadlift require one warm up set before the exercise: 12 and 8 reps, respectively. The Dorian Yates back workout only has you doing one set of each exercise (after warm ups).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
2 sets, 24 reps, 01:00 rest
2 -- --:--:-- 24 -- 01:00
Default
Chest / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
1 sets, 6 reps, 01:00 rest
1 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
1 sets, 6 reps, 01:00 rest
1 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
1 sets, 6 reps, 01:00 rest
1 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
1 sets, 6 reps, 01:00 rest
1 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The incline bench press gets two warm up sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All of the exercises get one warm up set before doing the exercise: 10-12 reps. Leg Extension and Leg press have two warm up sets before the exercise: 15 then 12 reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Traps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For all the exercises besides the abs, do a warm up set between 10-15 repetitions before you do the lift. For the military press and tricep pushdown, do two warm up sets first. The Dorian Yates shoulders & triceps workout only has you doing one set of each exercise (after warm ups). This means that you need to pick a weight that is going to challenge you and push you. Through this four week workout, the reps and sets aren't really going to change. This means that you should be going up in weight every week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Lower Back / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Lat pulldown, do two warm up sets first, 15 and 12 reps. The bent over row and Deadlift require one warm up set before the exercise: 12 and 8 reps, respectively. The Dorian Yates back workout only has you doing one set of each exercise (after warm ups).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
2 sets, 24 reps, 01:00 rest
2 -- --:--:-- 24 -- 01:00
Default
Chest / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
1 sets, 6 reps, 01:00 rest
1 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
1 sets, 6 reps, 01:00 rest
1 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
1 sets, 6 reps, 01:00 rest
1 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
1 sets, 6 reps, 01:00 rest
1 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The incline bench press gets two warm up sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All of the exercises get one warm up set before doing the exercise: 10-12 reps. Leg Extension and Leg press have two warm up sets before the exercise: 15 then 12 reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For all the exercises besides the abs, do a warm up set between 10-15 repetitions before you do the lift. For the military press and tricep pushdown, do two warm up sets first. The Dorian Yates shoulders & triceps workout only has you doing one set of each exercise (after warm ups). This means that you need to pick a weight that is going to challenge you and push you. Through this four week workout, the reps and sets aren't really going to change. This means that you should be going up in weight every week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Lower Back / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Lat pulldown, do two warm up sets first, 15 and 12 reps. The bent over row and Deadlift require one warm up set before the exercise: 12 and 8 reps, respectively. The Dorian Yates back workout only has you doing one set of each exercise (after warm ups).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
2 sets, 24 reps, 01:00 rest
2 -- --:--:-- 24 -- 01:00
Default
Chest / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The incline bench press gets two warm up sets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All of the exercises get one warm up set before doing the exercise: 10-12 reps. Leg Extension and Leg press have two warm up sets before the exercise: 15 then 12 reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Traps / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For all the exercises besides the abs, do a warm up set between 10-15 repetitions before you do the lift. For the military press and tricep pushdown, do two warm up sets first. The Dorian Yates shoulders & triceps workout only has you doing one set of each exercise (after warm ups). This means that you need to pick a weight that is going to challenge you and push you. Through this four week workout, the reps and sets aren't really going to change. This means that you should be going up in weight every week.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Lower Back / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the Lat pulldown, do two warm up sets first, 15 and 12 reps. The bent over row and Deadlift require one warm up set before the exercise: 12 and 8 reps, respectively. The Dorian Yates back workout only has you doing one set of each exercise (after warm ups).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

All of the exercises get one warm up set before doing the exercise: 10-12 reps. Leg Extension and Leg press have two warm up sets before the exercise: 15 then 12 reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Obliques secondary Hip flexors secondary Biceps primary Chest primary Calves primary Quads primary Shoulders primary Triceps primary Lower back primary Middle back primary Abs primary Hamstrings primary Traps primary Lats primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Seated Calf Raise Machine
  • Weight Plates
  • EZ-Curl Bar
  • Leg Press Machine
Show All

106 people started this plan

1 Review

  • Carl J.
    almost 3 years ago
    #

    This workout starts off easy but later in the month gets more difficult. The notion of one set of the exercises is very fooling at first, as you finish pretty quick and feel like you've not done much. I started adding extra sets in weeks 3 and 4 and REALLY felt sore after those.

    I will say that you should be using as much as weight as you can do safely while maintaining form if you are doing one set. Because of this too though, make sure you stretch at all times w/ this program. Doing multiple deadlift sets per week and other repeats will tire you out quick. If you're not doing it correctly or your form is slightly off, you will injure yourself.

    Overall though, I increased weight 5 lbs per week depending on the exercise and some days I could even do more with some exercises and others I couldn't.

    Biggest thing is to push yourself but do so safely. You WILL see gains in size and strength with this workout if you do it right.

Dorian Yates Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Seated Calf Raise Machine
  • Weight Plates
  • EZ-Curl Bar
  • Leg Press Machine
Show All

106 people started this plan