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Dorian Yates Workout Routine

Dorian Yates' Workout Routine & Diet

Dorian Yates is a former English professional bodybuilder who has a record of winning Mr. Olympia for six consecutive years from 1992 to 1997.

Named along with legends like Arnold Schwarzenegger and Lee Haney, Yates has under his belt 15 major contest wins. 

Below in this article, we’ll discuss Dorian Yates’ diet, workout and supplement and so much more. 

 

Current Stats 

Height: 78 m (5’ 10”)

Weight: 265-282 lbs in contests, 290-309 lbs in offseason

Age: 57 years old 

Birthday: 19th of April, 1962

Owner: DY Nutrition 

Birthplace: Walmley, The Royal Town of Sutton Coldfield, England

Accolades: Mr. Olympia (1992-1997) 

 

Workout Principles

Dorian Yates was greatly influenced by Mike Mentzer’s HIT training method and started following it from his early days in bodybuilding.

His training philosophy involves doing different exercises for each body part with maximum intensity for only one set to failure, excluding warm-up sets.

 

Dorian Yates’ Workout Routine 

Yates follows a working split of four days and advises that moderate cardio should be done 2-3 times a week for 20-25 minutes on non-training days.

He stresses that cardio should not be done immediately after a workout because doing this reduces muscle gains.

Here is Dorian Yates’ workout routine: 

 

Monday: Shoulder, Triceps, and Abs

Within this routine, Yates performs 9 exercises, usually with a couple of warm up sets, and then a single working set.

Here’s Dorian Yates shoulder, triceps and abs routine: 

1. Smith machine shoulder press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

2. Dumbbell lateral raise (2 warm up sets ,10-12 reps, & 1 working set, 8-10 reps)

3. One arm cable lateral raise (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

4. Dumbbell shrugs (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

5. Cable press down (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

6. Lying EZ-Bar Triceps Extension (1 warm up set, 10-12 reps, & 1 working set, 6-8 reps)

7. Roam chair sit-ups (1 set, 20 reps)

8. Crunches (1 set, 20 reps)

9. Reverse Crunch (1 set, 20 reps)

 

Tuesday: Back

On Tuesday, Yates targets his back. There are 7 different exercises within Yates’ back routine.

Here’s Dorian Yates back routine:

1. Dumbbell Pullover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

2. Hammer Pulldowns (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

3. Reverse-Grip Hammer Pulldowns (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

4. One-Arm Dumbbell Row (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

5. Wide-Grip Seated Cable Row (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

6. Barbell Deadlift (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

7. Hyperextension (1 working set, 8-10 reps)

 

Wednesday: Rest

On Wednesday, Dorian Yates have a rest from workout. 

 

Thursday: Chest, Biceps, and Abs

On Thursday, Yates hits his chest, biceps, and abs routine for 9 exercises.

Here’s Dorian Yates chest, biceps and abs routine: 

1. Incline Barbell Bench Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

2. Machine Chest Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

3. Decline Bench Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

4. Incline Dumbbell Flys (45 degrees) (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

5. Flat Bench Dumbbell Flys (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

6. Cable Crossover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

7. Incline Dumbbell Biceps Curl (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

8. Standing EZ Bar Biceps Curl (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

9. Machine Preacher Curl (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

 

Friday: Rest

On Friday, it’s time for rest again to recover.

 

Saturday: Legs

On Wednesday, Yates performs legs routine, focusing major 8 exercises. Every set is between 10-15 reps.

Here’s Dorian Yates legs routine:

1. Leg extensions (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps)

2. Leg Press (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps)

3. Hack Squat (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps)

4. Seated Hamstring Curl (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps)

5. 5-minute break

6. Stiff-Legged Deadlift (1 warm up set, 10-12 reps, & 1 working set, 10-12 reps)

7. Calf Press (3 Rest-pause sets to failure)

8. Seated Calf Raise (1 warm up set, 10-12 reps, & 1 working set, 6-8 reps)

 

Sunday: Rest 

On Sunday it’s time for rest, again. 

 

Dorian Yates’ Diet 

Dorian Yates follows a meal plan that has a perfect balance of proteins and carbohydrates. He believes that his diet has undergone a lot of improvement since the mass-bulking foods that he ate during his competition days, especially during 1987-88.

Here is Dorian Yates’ diet: 

 

Meal 1: 

  • Porridge prepared with a cup of Oatmeal
  • 10 egg whites
  • 1 scoop of protein powder

Meal 2: 

  • Protein Shake 

Meal 3: 

  • Two chicken breasts 
  • Green vegetables 
  • Rice/potato 

Meal 4: 

  • Protein Shake 

Meal 5:

  • 12 oz filet of mignon
  • Green vegetables
  • Potato/rice.

Meal 6: 

  • Porridge cooked with a half cup of oatmeal
  • Six egg whites

 

Supplements

Dorian Yates uses the following supplements to help fuel his gains: 

  • Glutamine 
  • BCAA’s
  • Protein Shake 

 

Summary 

Dorian Yates has won Mr. Olympia 6 times and he has adopted the HIT or High-Intensity Training method that emphasizes on fewer reps and maximum effort.

What do you think about Dorian Yates’ workout routine and diet? Leave a comment below. 

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Written by Jacked Gorilla

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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