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Dorian Yates Workout Routine

Dorian Yates is a 6-time Mr. Olympia and a legend in the sport of bodybuilding. He was known for extreme conditioning while also maintaining a ton of mass. He has one of, if not the best, back and rear lat spreads of all time. Here is his workout split and what exercises, sets, and reps he did for each workout. His routine was also known for being extremely quick, and most often only doing one all-out set per exercise. The short training times were intense enough to hit the muscle groups hard, allowing them to grow best for Dorian. 

Quick Stats:

Name: Dorian Yates
Website: www.dorianyates.net
Location: Walmley, Sutton Coldfield, England
Born: April 19, 1962
Height: 5’10”
Off-Season Weight: Around 280 lbs.
Competition Weight: Around 260 lbs.
Favorite Exercise: Bent-Over Rows

Dorian Yates’ Training Split:

Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off

Biceps

Incline dumbbell curls:

1 set ×10 reps, warm up set
1 set × 6-8 reps

EZ-curl barbell curls:
1 set × 10 reps, warm up set
1 set × 6-8 reps

Nautilus curls:

1×10 warmup set
Working set 1 set × 6-8 reps

Triceps

Triceps pushdown

1×15 warmup set
1×12 warmup set
1 set × 8-10 reps

Lying EZ-curl barbell extensions

1×12 warmup set
1 × 8-10 reps

Back/Rear Delt

Hammer Strength pull-downs

1×15 warmup set
1×12 warmup set
1 set × 8-10 reps

Barbell rows

1×12 warmup set
1 set × 8-10 reps

Hammer Strength one-arm rows:

1 set × 8-10 reps

Cable rows (overhand grip):

1 set × 8-10 reps

Hammer Strength rear-delt machine:

1 set × 8-10 reps

Bent-over dumbell raises:

1 set × 8-10 reps

Hyper-extensions:

1 set × 10-12 reps

Deadlifts:

1 set × 8 warmup
1 set × 8 reps

Chest

Incline barbell press

1 set × 12 warmup set
1 set × 8 warmup set
1 set × 8 reps

Hammer Strength seated bench presses

1 set × 10 warmup set
1 set × 6-8 reps

Incline dumbbell flyes

1 set × 10 warmup set
1 set × 8 reps

Cable crossovers

1 set × 10-12 reps

Shoulders

Smith machine presses

1 set × 15 warmup set
1 set × 12 warmup set
1 set × 8-10 reps

Seated laterals

1 set × 12 warmup set
1 set × 8-10 reps

One-arm cable laterals

1 set × 20 warmup set
1 set × 8-10 reps

Dumbbell Shrugs

1 set ×12 warmup set
1 set × 10-12 reps

Legs

Leg extensions

1 set ×15 warmup set
1 set ×12 warmup set
1 set × 10-12 reps

Leg press

1 set ×12 warmup set
1 set ×12 warmup set
1 set × 10-12 reps

Hack squats

1 set ×12 warmup set
1 set × 10-12 reps

Lying leg curls

1 set ×10-12 warmup set
1 set × 10-12 reps

Stiff-legged deadlifts

1 set × 8-10 reps

Single-leg curls

1 set × 8-10 reps

Standing calf raises

1 set ×10-12 warmup set
1 set × 10-12 reps

Seated calf raises

1 set × 8-10 reps

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