7/7/2020 Dorian Yates' Workout Routinee & Diet (Updated 2020) | Jacked Gorilla

Dorian Yates Workout Routine

WORKOUT ROUTINES

Dorian Yates Workout Routine

By Jacked Gorilla

 HOME TRAINING BODYBUILDING NUTRITION WORKOUT ROUTINES S

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 Dorian
DorianYates
YatesisWorkout
a former English professional bodybuilder who has a re
Routine

winning Mr. Olympia for six consecutive years from 1992 to 1997.

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

Below in this article, we’ll discuss Dorian Yates’ diet, workout and supp
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 Cold eld, England

Accolades: Mr. Olympia (1992-1997) 

Workout Principles
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Dorian
DorianYates
Yateswas greatly
Workout in uenced by Mike Mentzer’s HIT training me
Routine
and started following it from his early days in bodybuilding.

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

Dorian Yates’ Workout Routine 

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

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 o
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 work
8-10 reps)

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2.Dorian
Dumbbell
Yateslateral
Workoutraise (2 warm up sets ,10-12 reps, & 1 working set,
Routine
reps)

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

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

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

6. Lying EZ-Bar Triceps Extension (1 warm up set, 10-12 reps, & 1 work
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 with
Yates’ back routine.

Here’s Dorian Yates back routine:

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

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

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3.Dorian
Reverse-Grip Hammer
Yates Workout Pulldowns (1 warm up set, 10-12 reps, & 1 wo
Routine
set, 8-10 rep)

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

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

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

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 exercise

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

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

2. Machine Chest Press (2 warm up sets, 10-12 reps, & 1 working set, 8
HOME TRAINING BODYBUILDING NUTRITION WORKOUT ROUTINES S
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3.Dorian
Decline Bench
Yates PressRoutine
Workout (2 warm up sets, 10-12 reps, & 1 working set, 8-

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

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

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

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

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

9. Machine Preacher Curl (1 warm up set, 10-12 reps, & 1 working set, 
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
set is between 10-15 reps.TRAINING
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Here’s
DorianDorian Yates legs
Yates Workout routine:
Routine
1. Leg extensions (2 warm up sets, 12-14 reps, & 1 working set, 10-12 r

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,
reps)

5. 5-minute break

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

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 re

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
carbohydrates. He believes that hisBODYBUILDING
HOME TRAINING diet has undergone a lot ofROUTINES
NUTRITION WORKOUT improveS

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since theYates
Dorian mass-bulking foods that he ate during his competition days,
Workout Routine
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 let of mignon

Green vegetables

Potato/rice.

Meal 6: 
Porridge cooked with a half cup of oatmeal
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Six egg whites
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  Dorian Yates Workout Routine

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
High-Intensity Training method that emphasizes on fewer reps and ma
effort.

What do you think about Dorian Yates’ workout routine and d
Leave a comment below. 
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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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