Mr. Olympia Workouts: Dorian Yates - Printable Version
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Mr. Olympia Workouts: Dorian Yates - Cornish_Celt - 12-13-2014
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 â 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 Dorianâs 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 â 1Ã12 warmup set, 1Ã8-10
One-arm Cable Laterals â 1Ã20 warmup set, 1Ã8-10
Dumbbell Shrugs â 1Ã12 warmup set, 1Ã10-12
Triceps Pushdown â 1Ã15 warmup set, 1Ã12 warmup set, 1Ã8-10
Lying EZ-curl Barbell Extensions â 1Ã12 warmup set, 1Ã8-10
Ab Plate Twist â 2Ã20
Cable Crunch â 2Ã25
Day 2: Back
Barbell Rows â 1Ã12 warmup set, 1Ã8-10
Hammer Strength One-arm Rows â 1Ã8-10
Cable Rows (overhand grip) â 1Ã8-10
Hammer Strength Rear-delt Machine â 1Ã8-10
Bent-over Dumbell Raises â 1Ã8-10
Hyperextensions â 1Ã10-12
Deadlifts â 1Ã8 warmup, 1Ã8
Day 3: Off
Day 4: Chest, Biceps, Abs
Incline Barbell Press â 1Ã12 warmup set, 1Ã8 warmup set, 1Ã8
Hammer Strength Seated Bench Press â 1Ã10 warmup set, 1Ã6-8
Incline Dumbbell Flys â 1Ã10 warmup set, 1Ã8
Cable Crossovers â 1Ã10-12
Incline Dumbbell Curls â 1Ã10 warmup set, 1Ã6-8
EZ-curl Dumbbell Curls â 1Ã10 warmup set, 1Ã6-8
Nautilus Curls â 1Ã10 warmup set, 1Ã6-8
Ab Plate Twist â 2Ã20
Cable Crunch â 2Ã25
Day 5: Off
Day 6: Quads, Hamstrings, Calves
Leg Extensions â 1Ã15 warmup set, 1Ã12 warmup set, 1Ã10-12
Leg Press â 1Ã12 warmup set, 1Ã12 warmup set, 1Ã10-12
Hack Squats â 1Ã12 warmup set, 1Ã10-12
Lying Leg Curls â 1Ã10-12 warmup set, 1Ã10-12
Stiff-legged Deadlifts â 1Ã8-10
Single-leg Curls â 1Ã8-10
Standing Calf Raises â 1Ã10-12 warmup set, 1Ã10-12
Seated Calf Raises â 1Ã8-10
Day 7: Off
Dorianâs Secret: Be flexible with REST. Take an extra day off if you need it.
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 â 1Ã12 warmup set, 1Ã8-10
One-arm Cable Laterals â 1Ã20 warmup set, 1Ã8-10
Dumbbell Shrugs â 1Ã12 warmup set, 1Ã10-12
Triceps Pushdown â 1Ã15 warmup set, 1Ã12 warmup set, 1Ã8-10
Lying EZ-curl Barbell Extensions â 1Ã12 warmup set, 1Ã8-10
Ab Plate Twist â 2Ã20
Cable Crunch â 2Ã25
Day 2: Back
Barbell Rows â 1Ã12 warmup set, 1Ã8-10
Hammer Strength One-arm Rows â 1Ã8-10
Cable Rows (overhand grip) â 1Ã8-10
Hammer Strength Rear-delt Machine â 1Ã8-10
Bent-over Dumbell Raises â 1Ã8-10
Hyperextensions â 1Ã10-12
Deadlifts â 1Ã8 warmup, 1Ã8
Day 3: Off
Day 4: Chest, Biceps, Abs
Incline Barbell Press â 1Ã12 warmup set, 1Ã8 warmup set, 1Ã8
Hammer Strength Seated Bench Press â 1Ã10 warmup set, 1Ã6-8
Incline Dumbbell Flys â 1Ã10 warmup set, 1Ã8
Cable Crossovers â 1Ã10-12
Incline Dumbbell Curls â 1Ã10 warmup set, 1Ã6-8
EZ-curl Dumbbell Curls â 1Ã10 warmup set, 1Ã6-8
Nautilus Curls â 1Ã10 warmup set, 1Ã6-8
Ab Plate Twist â 2Ã20
Cable Crunch â 2Ã25
Day 5: Off
Day 6: Quads, Hamstrings, Calves
Leg Extensions â 1Ã15 warmup set, 1Ã12 warmup set, 1Ã10-12
Leg Press â 1Ã12 warmup set, 1Ã12 warmup set, 1Ã10-12
Hack Squats â 1Ã12 warmup set, 1Ã10-12
Lying Leg Curls â 1Ã10-12 warmup set, 1Ã10-12
Stiff-legged Deadlifts â 1Ã8-10
Single-leg Curls â 1Ã8-10
Standing Calf Raises â 1Ã10-12 warmup set, 1Ã10-12
Seated Calf Raises â 1Ã8-10
Day 7: Off
Dorianâs Secret: Be flexible with REST. Take an extra day off if you need it.
Mr. Olympia Workouts: Dorian Yates - paige - 12-13-2014
It seems like he only does the warm-up set then one working set? Is that accurate or am I misreading something.
Mr. Olympia Workouts: Dorian Yates - Cornish_Celt - 12-13-2014
paige Wrote:It seems like he only does the warm-up set then one working set? Is that accurate or am I misreading something.
No you're not misreading it, that's how he trained
One set all out
His warm up sets where also heavy, he didn't warm up with with small weights like most do.
https://www.hypermuscles.com/f69/why-do-you-think-high-volume-builds-muscle-8046/#post39175
Mr. Olympia Workouts: Dorian Yates - andyebs - 12-15-2014
i have done blood and guts and liked it
but really need something different in you to go how dorian does on that working set its brutal but when do it myself never felt like done it justice
a training partner would help get you to push more as need to go beyond failure and more
Mr. Olympia Workouts: Dorian Yates - paige - 12-15-2014
Yeah, I don't have a training partner so I can do a true all out set without being stuck under some weight!
Mr. Olympia Workouts: Dorian Yates - stillgoingstron - 12-15-2014
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I completely agree with andy. Whenever I've tried to train this way I just can't push the all out set enough to feel I've done it justice. Whether its a mental thing or not it just doesn't work for me.
I don't even think that having a partner would help. No Sandow for me I'm afraid. Not in this lifetime anyway. Thank God I love working out though!
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Mr. Olympia Workouts: Dorian Yates - Cornish_Celt - 12-15-2014
you need a strong spotter, you have to do negatives and negative failure