The 6 time Mr. Olympia winner (1992-1997) owes much of his success to the HIIT training method, originated with Mike Mentzer, which maintains maximum muscle stimulation through high intensity training rather than long duration workouts. He believes in lifting intelligently using your time efficiently with negative movement as the most important part of the rep.
I have always respected Dorian for his focus and consistency as a competitor. Here is some insight into Dorians training routine.
Day 1: Shoulders, Triceps, Abs
Day 2: Back
Day 3: Off
Day 4: Chest, Biceps, Abs
Day 5: Off
Day 6: Quads, Hamstrings, Calves
Day 7: Off
Day 1: Shoulders, Triceps, Abs
Seated Laterals 1ื12 warmup set, 1ื8-10
One-arm Cable Laterals 1ื20 warmup set, 1ื8-10
Dumbbell Shrugs 1ื12 warmup set, 1ื10-12
Triceps Pushdown 1ื15 warmup set, 1ื12 warmup set, 1ื8-10
Lying EZ-curl Barbell Extensions 1ื12 warmup set, 1ื8-10
Ab Plate Twist 2ื20
Cable Crunch 2ื25
Day 2: Back
Barbell Rows 1ื12 warmup set, 1ื8-10
Hammer Strength One-arm Rows 1ื8-10
Cable Rows (overhand grip) 1ื8-10
Hammer Strength Rear-delt Machine 1ื8-10
Bent-over Dumbell Raises 1ื8-10
Hyperextensions 1ื10-12
Deadlifts 1ื8 warmup, 1ื8
Day 3: Off
Day 4: Chest, Biceps, Abs
Incline Barbell Press 1ื12 warmup set, 1ื8 warmup set, 1ื8
Hammer Strength Seated Bench Press 1ื10 warmup set, 1ื6-8
Incline Dumbbell Flys 1ื10 warmup set, 1ื8
Cable Crossovers 1ื10-12
Incline Dumbbell Curls 1ื10 warmup set, 1ื6-8
EZ-curl Dumbbell Curls 1ื10 warmup set, 1ื6-8
Nautilus Curls 1ื10 warmup set, 1ื6-8
Ab Plate Twist 2ื20
Cable Crunch 2ื25
Day 5: Off
Day 6: Quads, Hamstrings, Calves
Leg Extensions 1ื15 warmup set, 1ื12 warmup set, 1ื10-12
Leg Press 1ื12 warmup set, 1ื12 warmup set, 1ื10-12
Hack Squats 1ื12 warmup set, 1ื10-12
Lying Leg Curls 1ื10-12 warmup set, 1ื10-12
Stiff-legged Deadlifts 1ื8-10
Single-leg Curls 1ื8-10
Standing Calf Raises 1ื10-12 warmup set, 1ื10-12
Seated Calf Raises 1ื8-10
Day 7: Off
Dorians Secret: Be flexible with REST. Take an extra day off if you need it.