Dorian Yates Workout Routine, Diet Plan and Training Tips for Amazing Result(2020)

Dorian Andrew Mientjez Yates aka Dorian Yates, was born on April 19, 1962. He won 6 times MR Olympia from 1992-1997.

In this article, we will discuss, Dorian Yates workout routine, Yates diet plan, and Yates training tips.

We also called him “The Shadow” because of his ability to stay out of public before any competition.

Like Lee Haney & Arnold Schwarzenegger, Yates won 15 major contests.

Dorian Yates Workout Routine

6 Interesting Facts about Dorian Yates Workout

  1. When most of the gym going guys spend hours in the gym, Yates spends only 1 hour in the gym because he developed an intense technique to shock the muscle.

  2. He never trained under any coach or Instructor, as other bodybuilders did.

  3. Yates did only one or two warm-up sets with lighter weight, and then one intense set with a heavyweight.

  4. Yates mainly focuses on short term goals, For example, he said if you are doing Bench Press and increasing 1KG every month then you are good to go.

  5. When Yates workout he mainly focuses on the Eccentric Phase (Lowering Weight) and lower extremely slow. When he has done with weights and left no rep in the tank, He did half rep until the muscle is not able to move at all.

  6. Yates never did Bench Press, Squats, or pull up but we think these are the pillars for muscle building. He did Hack Squats instead of Squats and Incline bench press instead of Bench press.

Dorian Yates HIT Routine

Dorian Yates Workout routine

He was influenced by Mike Mentzer’s and in Dorian Yates Workout Routine he always adds HIT Routine.

Yates never skipped his workout, He created a workout plan named”Blood and Guts”, it is the same Dorian Yates Workout Routine that I am going to share with you in this article.

His training includes a single body part with principle involves few warm-up sets and then one heavy working set.

Also Read:-

Dorian Yates Workout Routine

He follows a four-day split workout plan along with 15-20 minute cardio on non-working days.

He workout really hard and try to give his 100% in one set. Look at this video and you will know how hard he will train.

He said cardio should not be done after a workout because it will reduce muscle growth.

Read: THE 6-WEEK MODEL BODY WORKOUT PLAN

 

Monday: Triceps, Shoulder & Abs

In this routine, Yates perform 9 exercises with a couple of warm-up sets and then one working set.

Dorian Yates Workout Routine

Here is Yates Triceps, Shoulder & Abs Workout

1.Cable Press Down (2 warm-up sets, 12-15 reps, & 1 working set 10-12 rep)

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

3. Lying EZ-Bar Triceps Extension ( 1 warm-up sets, 10-12 reps & 1 working set 8-10 rep)

4. One Arm Cable Lateral Raise ( 1 warm-up sets, 10-12 reps & 1 working set 8-10 rep)

5. Smith Machine Shoulder Press ( 2 warm-up sets, 10-12 reps & 1 working set 8-10 rep)

6. Dumbbell Lateral Raise ( 2 warm-up sets, 10-12 reps & 1 working set 8-10 rep)

7. Reverse Crunches (1 Set 20 rep)

8. Crunches (1 Set, 20 rep)

9. Roam Chair Situps (1 Set, 20 rep)

Tuesday: Back

 In this back routine Yates perform 7 exercises 

Here is Yates Back Workout:

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

2. Hyper Extension ( 1 working set, 8-10 reps)

3. Barbell Deadlift (2 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

4. Wide-Grip Cable Row (2 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

5. One-Arm Dumbbell Row (2 warm-up sets, 10-12 reps & 1 working set, 10-12 reps)

6. Reverse Grip Pulldown (1 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

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

Wednesday: Rest Day

Friday will be rest day in Dorian Yates Workout Routine.

 

 

Thursday: Chest, Biceps & Abs

Dorian Yates Workout Routine

 In this routine, Yates follows 9 Exercises followed by one warm-up sets then a workout set.

Here is Yates Chest, Biceps & Abs

1.Incline Bench Press (2 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

2. Machine Chest Press (2 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

3. Incline Dumbbell Fly (2 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

4. Decline Bench Press (2 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

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

6. Flat Bench Dumbbell Fly (2 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

7. Standing EZ Bar Biceps (2 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

8. Machine Preacher Curl (2 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

9. Incline Dumbell Biceps Curl (2 warm-up sets, 10-12 reps & 1 working set, 8-10 reps)

Friday: Rest Day

Friday again will be a rest day in Dorian Yates Workout Routine.

Saturday: Legs

Yates perform Legs on Saturday and perform 7exercises.

Here is Yates Leg Workout

1. Leg Press (2 warm-up sets, 14-15 reps & 1 working set, 8-10 reps)

2. Leg Extension (2 warm-up sets, 14-15 reps & 1 working set, 8-10 reps)

3. Hack Squat (2 warm-up sets, 14-15 reps & 1 working set, 8-10 reps)

4. Stiff Leg Deadlift (2 warm-up sets, 14-15 reps & 1 working set, 8-10 reps)

5. Hamstring Curl (2 warm-up sets, 14-15 reps & 1 working set, 8-10 reps)

6. Seated Calf Raise (2 warm-up sets, 14-15 reps & 1 working set, 8-10 reps)

7. Calf Press ( 4 set Rest-Pause till failure)

Sunday: Rest Day

Sunday will be rest day in Dorian yates workout routine.

Dorian Yates Diet Plan

Dorian Yates follows a strict meal plan and will focus on the perfect macro of Protein, Carb, Fats.

According to him when he follows a clean bulk diet he saw good muscle growth in his body.

Here is Dorian Yates Meal Plan

Meal 1

  • Oat Meal
  • 12 Egg White
  • 1 Scoop Whey Protein

Meal 2

  • 1 Scoop Whey Protein

Meal 3

  • Rice or Sweet Potato
  • Chicken Brest 
  • Lots of Green Vegetables

Meal 4

  • 2 Chicken Brest
  • Green Vegetables
  • Protein Scoop
  • Potato/Rice

Meal 5

  • 10 Egg Whites
  • Porridge Cooked with 1 Cup of oatmeal

Essential Bodybuilding Tips from Dorian Yates

  1. You Should train only 4 days in a workout routine, take rest only when you feel your body needs rest.

  2. Use Extra negative to increase your intensity, according to the Yates lifting weights is the weakest phase. But More muscle damage on the negative rep.

  3. Cardio should be moderate and it’s good for your cardiovascular health. Three times a week with 25 minutes is enough.

  4. For Abs Exercises Body Weight Exercises with Short Movement, and if you want thick abs include weight also.

  5. A training partner is very important if you want to complete failure because a partner helps you to push more weight.

  6. Aim at least 1.5gm of Protein per pound of body weight daily.

  7. Fat is very important to improve your Strenght Performance

Summary

6 times MR Olympia Dorian Yates Workout Routine secret is he includes HIT Workout in his routine and eats clean food and achieved that monster physique.

If You have any Query or comment if you really like this Dorian Yates Workout Routine.

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