Dorian Yates Workout Routine

Have you ever wanted to build muscle mass quickly and efficiently? Have you ever heard of Dorian Yates and wondered about his famous workout routine? 

Dorian Yates is a six-time Mr. Olympia bodybuilding champion widely recognized as one of the greatest bodybuilders ever. He rose to fame in the early 1990s with his intense style of training, which focused on high weight, low reps, and short rest periods. His radical approach to getting shredded shocked the bodybuilding world, but it worked – he earned sixteen professional titles during his career.   

If you are looking for an effective way to gain muscle mass quickly and safely, then Dorian Yates’ workout routine might be just what you need. In this article, we will look at exactly how Dorian trained and why it was so effective for him.

Dorian’s Stats

Height: 5 ft 10.5 in

Weight: 305 pounds

Chest size: 55 in

Hip size: 42 in

Thigh Size: 30 in

Waist Size: 33 in

Calf Size: 21 in

Upper Arm Size: 21 in

Dorian Yates Workout Routine

Here’s a breakdown of each day’s exercises:

Day 1: Chest/Biceps

  • Flat Barbell Bench Press: 2 working set of 6-8 reps to failure
  • Incline Dumbbell Press: 1 set of 6-8 reps to failure
  • Pec Deck Flyes: 1 set of 6-8 reps to failure
  • Cable Crossovers: 1 set of 6-8 reps to failure
  • Barbell Curls: 1 working set of 6-8 reps to failure
  • Preacher Curls: 1 set of 6-8 reps to failure
  • Concentration Curls: 1 set of 6-8 reps to failure

“My favorite chest exercises are the low decline bench press, low incline bench press, and dumbbell flyes. So those are the best exercises for me.”

Day 2: Quads/Hamstrings/Calves

  • Leg Press: 2 working set of 6-8 reps to failure
  • Hack Squat: 1 set of 6-8 reps to failure
  • Leg Extensions: 1 set of 6-8 reps to failure
  • Stiff-Legged Deadlifts: 1 working set of 6-8 reps to failure
  • Lying Leg Curls: 1 set of 6-8 reps to failure
  • Standing Calf Raises: 1 set of 10-12 reps to failure
  • Seated Calf Raises: 1 set of 10-12 reps to failure

“For some people, flat bench press works very well, but it was putting a lot of strain on my front deltoids and pec tendons, and I didn’t think it was very efficient for the pecs.

Day 4: Shoulders/Triceps

  • Smith Machine Shoulder Press: 1 set of 6-8 reps to failure
  • Seated Dumbbell Press: 1 set of 6-8 reps to failure
  • Lateral Raises: 1 set of 6-8 reps to failure
  • Bent-Over Raises: 1 set of 6-8 reps to failure
  • Cable Pushdowns: 1 set of 6-8 reps to failure
  • Lying Triceps Extensions: 1 set of 6-8 reps to failure
  • Dips: 1 set of 6-8 reps to failure

“If I hack squats or leg presses, I lift everything with my quads. There’s no lower back, no glutes. So I can go to absolute failure on these exercises.”

Day 5: Back/Rear Delts

  • Wide-Grip Pull-Ups: 1 set of 6-8 reps to failure
  • T-Bar Rows: 1 set of 6-8 reps to failure
  • Seated Cable Rows: 1 working set of 6-8 reps to failure
  • One-Arm Dumbbell Rows: 1 set of 6-8 reps to failure
  • Reverse Flyes: 1 set of 6-8 reps to failure
  • Shrugs: 1 set of 6-8 reps to failure

Dorian Yates Workout Routine

“A lot of people have misconceptions about my training. People think it’s just about throwing heavy weights around in the gym. We’ll use heavy weights, but it’s really about technique.”

Note that Dorian Yates is known for using the “high-intensity training” or HIT method, which involves pushing each set to failure, sometimes with the assistance of a training partner. This method can be effective for building muscle mass and strength, but it can also be risky and lead to injury if not done with proper form and supervision.

His training philosophy was focused on high-intensity training with a limited number of sets per exercise but with a higher overall training volume for each muscle group. This approach allowed him to achieve impressive muscle growth and development during his competitive bodybuilding career.

According to Dorian yates,

“For any body part that’s weak or lagging, the answer is not to train it more frequently or do more exercises, sets, or reps.

The answer is to do it with more focus and to use techniques that increase the intensity of the workout. If you exercise on a machine when you reach failure on the positive, you can get somebody to lift it into the end position and lower it again for a couple more negatives.

Workout Tips

Here are some training tips that he has shared over the years:

Focus on Compound Exercises: Dorian Yates believed in focusing on compound exercises that worked for multiple muscle groups at once. He favored exercises like the deadlift, squat, bench press, and pull-ups, which helped him build a strong and balanced physique.

Train with Intensity: Dorian Yates believed intensity was the key to building muscle. He recommended training with heavy weights and pushing yourself to failure on every set. This helps to stimulate muscle growth and improve strength.

Keep Rest Periods Short: Dorian Yates believed in keeping rest periods short to maximize the intensity of his workouts. He typically rested for only 30 to 45 seconds between sets, which helped him maintain a high intensity throughout his workouts.

Use Progressive Overload: Dorian Yates believed in using a progressive overload to challenge his muscles and promote growth continually. This involves gradually increasing the weight, reps, or sets over time to keep the body adapting and growing.

Listen to Your Body: Dorian Yates emphasized the importance of listening to your body and adjusting your training program as needed. If you feel like you need more rest or recovery time, it’s important to take it to avoid injury and burnout.

Prioritize Recovery: Dorian Yates believed recovery was just as important as training. He emphasized the importance of getting enough sleep, eating a healthy diet, and resting days to allow the body to recover and grow.

“With bodybuilding, it’s about using the weight to put maximum stress on the muscle to trigger muscle growth. It’s all about the intensity of the workout.”

Overall, Dorian Yates’ training philosophy focused on intensity, hard work, and consistency. By following these tips, you can create a training program that helps you achieve your goals and build a strong, muscular physique.

Wrapping Up

Dorian Yates’ workout routine is a great way to take your training to the next level as it emphasizes intense and effective compound movements that will pack on slabs of lean muscle.

Not only this, but it focuses on isolating specific muscles to help tighten up existing physique while also introducing plenty of rest and nutrition into a regime that ensures that you are taking care of yourself at all times.

Dorian Yates believed in hard work above all else and his regime inspired many individuals worldwide to push their own limits beyond what they thought was possible. By following the principles laid out by this revolutionary fitness icon, you too just may be able to reach goals you never thought possible.

4.5/5 - (6 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to, where he shares his insights and analysis on the latest developments in the world of sports.

More Like This

Should You Drink Protein Shakes on Non-Workout Days? Experts Advise

Protein shakes have been a favorite supplement for fitness enthusiasts for quite some time now. And it's not just limited to athletes and bodybuilders;...

Dylan McKenna Workout Routine – All You Need to Know

Dylan McKenna is an emerging fitness model, online coach, and sponsored athlete. Born and raised in America, the rising star is famous on several...

Foot Placement On Leg Press – (Fix it!)

Foot placement on the leg press machine is a key factor to consider when developing an effective leg and glute workout. Different foot placements...

Iain Valliere’s Workout Routine – Height + Age

Iain Valliere is a social media star known for his fitness tips and workout routines. Check out this in-depth look into Iain's workout routine...

Eddie Hall Workout Routine + (Diet)

Do you ever feel jealous of people with impressive physiques? Have you been searching for a good workout routine to help get your body...

Sophia Kamran Ali Workout Routine

How does Sophia Taylor Ali maintain her perfect body? What workout program does she follow? Sophia Ali is an American actress famous for her well-received...

LeBron James Workout Routine (Diet)

LeBron Raymone James is an American professional basketball player for the Los Angeles Lakers of the National Basketball Association (NBA). Nicknamed "King James," he...

Logan Paul Workout and Diet Routine

Do you ever wonder how Logan Paul gets that fit, toned body? The YouTube sensation has inspired many since he rose to fame, and...

Ryan Gosling Workout Routine and Diet Plan

Do you want to feel better, look younger, and be healthier? Hollywood actor Ryan Gosling says the answer is simple: watch your diet and...

Mikasa Ackerman Workout Routine

For those who know the anime Attack on Titan, Mikasa Ackerman is an iconic character. Not only is she a powerful and determined fighter,...

Latest Posts