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Dorian Yates Workout Plan
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Dorian Yates Workout Plan

4 Weeks / 4 Days per Week / Expert
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2 ratings
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  • Week #4
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  • Day #4

Dorian Yates Shoulders & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 25 01:00
2 20 01:00
1 8 01:00
1 8 01:00
1 8 01:00
1 8 01:00
1 8 01:00
1 8 01:00

Notes:

For all the exercises besides the abs, do a warm up set between 10-15 repetitions before you do the lift. For the military press and tricep pushdown, do two warm up sets first. The Dorian Yates shoulders & triceps workout only has you doing one set of each exercise (after warm ups). This means that you need to pick a weight that is going to challenge you and push you. Through this four week workout, the reps and sets aren't really going to change. This means that you should be going up in weight every week.

Dorian Yates Back Workout

Exercise Sets/Distance Reps/Time Rest (min)
1 8 01:00
1 8 01:00
1 8 01:00
1 8 01:00
1 8 01:00
1 8 01:00
1 10 01:00
1 8 01:00

Notes:

For the Lat pulldown, do two warm up sets first, 15 and 12 reps. The bent over row and Deadlift require one warm up set before the exercise: 12 and 8 reps, respectively. The Dorian Yates back workout only has you doing one set of each exercise (after warm ups).

Dorian Yates Chest & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 25 01:00
2 24 01:00
1 8 01:00
1 8 01:00
1 8 01:00
1 6 01:00
1 6 01:00
1 6 01:00
1 6 01:00

Notes:

The incline bench press gets two warm up sets.

Dorian Yates Legs Workout

Exercise Sets/Distance Reps/Time Rest (min)
1 10 01:00
1 10 01:00
1 10 01:00
1 10 01:00
1 8 01:00
1 8 01:00
1 10 01:00
1 8 01:00

Notes:

All of the exercises get one warm up set before doing the exercise: 10-12 reps. Leg Extension and Leg press have two warm up sets before the exercise: 15 then 12 reps.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Forearms blue Traps blue Obliques blue Triceps blue Abs orange Shoulders orange Traps orange Triceps orange
Carl J.
about 2 years ago #

This workout starts off easy but later in the month gets more difficult. The notion of one set of the exercises is very fooling at first, as you finish pretty quick and feel like you've not done much. I started adding extra sets in weeks 3 and 4 and REALLY felt sore after those.

I will say that you should be using as much as weight as you can do safely while maintaining form if you are doing one set. Because of this too though, make sure you stretch at all times w/ this program. Doing multiple deadlift sets per week and other repeats will tire you out quick. If you're not doing it correctly or your form is slightly off, you will injure yourself.

Overall though, I increased weight 5 lbs per week depending on the exercise and some days I could even do more with some exercises and others I couldn't.

Biggest thing is to push yourself but do so safely. You WILL see gains in size and strength with this workout if you do it right.

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1 Review
  • Carl J.
    about 2 years ago #

    This workout starts off easy but later in the month gets more difficult. The notion of one set of the exercises is very fooling at first, as you finish pretty quick and feel like you've not done much. I started adding extra sets in weeks 3 and 4 and REALLY felt sore after those.

    I will say that you should be using as much as weight as you can do safely while maintaining form if you are doing one set. Because of this too though, make sure you stretch at all times w/ this program. Doing multiple deadlift sets per week and other repeats will tire you out quick. If you're not doing it correctly or your form is slightly off, you will injure yourself.

    Overall though, I increased weight 5 lbs per week depending on the exercise and some days I could even do more with some exercises and others I couldn't.

    Biggest thing is to push yourself but do so safely. You WILL see gains in size and strength with this workout if you do it right.

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