Dorian Yates Training Program

Dorian Andrew Mientjez Yates (born 19 April 1962) is an English professional bodybuilder. He won the Mr. Olympia title six consecutive times from 1992 and holds the fourth-highest number of Mr. Olympia awards of all time. He is widely considered one of the top athletes in modern bodybuilding history. Below is his training program:

 

• 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

 

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

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:

Hammer Strength pulldowns

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

Hyperextensions:

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

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

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