Dorian Yates
Mr. Olympia Workout Routine


Dorian Yates workout routine. Intense weight training routine using High Intensity Training (HIT strength training) for forced hypertrophy.

Key points about the Dorian Yates workout program:

Dorian trained for 45 minutes each workout. He typically uses 3 exercises per body part...The first 2 sets are close to failure, while the last set is an all out demanding attempt to force the weight up... You may want to use a training partner for this training style. The rests are short between sets. When training with a partner, your rests last as long as it will take for your partner to execute their set.


The High Intensity Workout Schedule Will Look Like This:

Day 1 - (shoulders) Deltoid, traps, triceps

Day 2 - Back

Day 3 - Rest

Day 4 - Chest, biceps, abdominal

Day 5 - Rest

Day 6 - Quadriceps, hamstrings, calves

Day 7 - Rest

Repeat starting at day 1.

The Mr. Olympia Workout Routine:

Day 1 - Shoulders:

Smith machine presses

1 x 15 warmup set
1 x 12 warmup set
1 x 8-10

Seated laterals

1 x 12 warmup set
1 x 8-10

One-arm cable laterals

1 x 20 warmup set
1 x 8-10

Dumbbell Shrugs

1 x 12 warmup set
1 x 10-12

Triceps:

Triceps pushdown

1 x 15 warmup set
1 x 12 warmup set
1 x 8-10

Lying EZ-curl barbell extensions

1 x 12 warmup set
1 x 8-10


Day 2 - Back & Read Delts:

Hammer Strength pull-downs

1 x 15 warmup set
1 x 12 warmup set
1 x 8-10

Barbell rows

1 x 12 warmup set
1 x 8-10

Hammer Strength one-arm rows

1 x 8-10

Cable rows (overhand grip)

1 x 8-10

Hammer Strength rear-delt machine

1 x 8-10

Bent-over dumbbell raises

1 x 8-10

Hyper extensions

1 x 10-12

Deadlifts

1 x 8 warmup
1 x 8


On day 3, 5, and 7, you rest.


Day 4 - Chest and Biceps:

Incline barbell press

1 x 12 warmup set
1 x 8 warmup set
1 x 8

Hammer Strength seated bench presses

1 x 10 warmup set
1 x 6-8

Incline dumbbell flys

1 x 8

Cable crossovers

1 x 10-12

Biceps:

Incline dumbbell curls

1 x 10warmup set
1 x 6-8

EZ-curl barbell curls

1 x 10 warmup set
1 x 6-8

Nautilus curls

1 x 10 warmup set
1 x 6-8

Day 6 - Legs:

Leg extensions

1 x 15 warmup set
1 x 12 warmup set
1 x 10-12

Leg presses

1 x 12 warmup set
1 x 12 warmup set
1 x 10-12

Hack squats

1 x 12 warmup set
1 x 10-12

Lying leg curls

1 x 10-12 warmup set
1 x 10-12

Stiff-legged deadlifts

1 x 8-10

Single-leg curls

1 x 8-10

Standing calf raises

1 x 10-12 warmup set
1 x 10-12

Seated calf raises

1 x 8-10


Dorian Yates Abdominal Training

Dorian Yates recommends the following for abdominal training:

Don't train abs every day.

Hit the abs once or twice a week.

Do forward and reverse crunches:

Forward crunches - 3 sets of 25

Reverse crunches - 3 sets of 15




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