Dorian Yates Workout Routine

Dorian Yates Workout Routine cover

Workout Types

High-Intensity Training (HIT)
Strength Training
Hypertrophy Focus

Equipment Needed

1. Dumbbells
2. Barbell
3. Cable Machine
4. Smith Machine
5. Leg Press Machine

Workout Summary

Main Goal: Build Muscle and Increase Strength
Workout Type: Split Routine
Program Duration: Ongoing
Training Level: Advanced

Overview

Dorian Yates workout routine is designed to maximize muscle growth through intense, focused sessions. Each workout targets specific muscle groups, with an emphasis on form, control, and pushing to failure. Rest days are strategically placed to ensure full recovery and prevent overtraining.

Dorian Yates Workout Routine

Day 1: Shoulders and Triceps

7 Exercises | 75 Mins

Target your shoulders and triceps with this intense session designed to build size and strength.

Smith Machine Shoulder Press

Smith Machine Shoulder Press

Equipment: Smith Machine
Sets: 1x8-10
Intensity: High
Seated Dumbbell Lateral Raise

Seated Dumbbell Lateral Raise

Equipment: Dumbbells
Sets: 1x8-10
Intensity: High
Cable Lateral Raise

Cable Lateral Raise

Equipment: Cable Machine
Sets: 1x8-10
Intensity: High
Dumbbell Shrugs

Dumbbell Shrugs

Equipment: Dumbbells
Sets: 1x10-12
Intensity: High
Cable Tricep Extension With V Bar

Cable Tricep Extension With V Bar

Equipment: Cable Machine
Sets: 1x10-12
Intensity: High
Lying Dumbbell Extension

Lying Dumbbell Extension

Equipment: Dumbbells
Sets: 1x8-10
Intensity: High
Cable Tricep Kick Back

Cable Tricep Kick Back

Equipment: Cable Machine
Sets: 1x10-12
Intensity: High

Frequently Asked Questions

Who can follow this Dorian Yates workout plan?

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This routine is suitable for advanced lifters who are familiar with high-intensity training techniques. Beginners or intermediate lifters should consider modifying the intensity or volume.

Is this workout plan effective for muscle building?

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Yes, this plan is designed to maximize muscle hypertrophy through intense, controlled movements that push each muscle group to failure.

How long should each workout session last?

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Each session is designed to last approximately 75 minutes, with a focus on quality over quantity. This includes warm-up sets to prepare the muscles for the working sets.

How important is diet in this routine?

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Diet is crucial. Dorian Yates emphasized a diet rich in proteins and moderate in carbohydrates to fuel his intense training sessions and support muscle recovery and growth.

Can exercises be substituted if equipment is unavailable?

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Yes, exercises can be substituted with alternatives that target the same muscle groups, using available equipment. However, the intensity and focus on proper form should be maintained.