Dorian Yates, famously known as “The Shadow,” dominated the bodybuilding scene by winning six consecutive Mr. Olympia titles from 1992 to 1997. He revolutionized training with his High-Intensity Training (HIT) approach, focusing on low-volume but extremely intense workouts.
Unlike traditional high-volume training, Yates’ philosophy emphasized one all-out set to failure per exercise. This method was influenced by Arthur Jones and Mike Mentzer, focusing on maximizing intensity rather than duration.
For more on Yates’ impact on bodybuilding, check out Generation Iron.
Overview of Dorian Yates’ Workout Routine
Yates followed a 4-day split focusing on different muscle groups. His training revolved around:
High Intensity: Each exercise consisted of 1-2 warm-up sets and 1 working set to complete failure.
Strict Form: Ensuring perfect execution to fully activate target muscles.
Progressive Overload: Constantly increasing weights for continuous muscle growth.
For a detailed breakdown, visit Jacked Gorilla.
What makes the Dorian Yates workout routine unique?
What is so different in this routine that it has a seperate fan following? Here’ what :
one would imagine a bodybuilder to spend every waking minute in the gym, never skipping a day at the gym, that’s were Yates surprises us with his one hour a day split across 4 days of the week on rests between
Dorian Yates was influenced by Mike Mentzer’s HIT training method and incorporated his own variations to it.
His philosophy for training is based on doing different exercises for different groups of muscles , 4 days a week with maximum intensity for only one set to failure , excluding warm-up sets for 30 minutes each day.
Yates believed that doing one intense set per day was enough stimulation for the muscle , being done with light weights whereas very hard sets and additional sets would break the muscle unnecessarily.
Yates also suggests doing cardio on off-training days says it helps the blood flow to the newly developing muscles.
He believed that doing cardio right after a workout would inhibit active muscle growth.
His routine did not involve lifting heavy weights or big monstrous equipments but rather doing reps slowly with a perfect technique. He did a quick pulling (concentric phase of pull-ups) and a extremely slow lowering down ( eccentric phase of pull-ups)
Yates also believed in right eating at right intervals as a key to healthy,fit body. He said maintaining a regular eating rhythm was as essential as working out. He states that if the body knows when it will get food , it doesn’t need to store food and energy and the available energy would go into muscle growth.
His routine was drastically different from those typically seen on the Californian state where many a bodybuilders sweat it out with their trainers pushing them to their limits.
It’s important to note that Yates had no guru, trainer or coach, it was simply his efforts and determination which took him places.
One another note-worthy aspect of Yates and his belief was to aim to complete long term goals. If your aim was to gain 1Kg doing bench press, and if you got there at the end of the month, then that is progress.
Dorian Yates never did pull ups , bench press or squats which are considered the foundation of muscle building. He did Hack squats instead of squats and inclined bench press instead of bench press.
The 7 day Dorian Yates workout routine:
Day 1: Shoulders, Triceps, and Abs
Smith Machine Shoulder Press – 1 warm-up, 1 failure set
Seated Dumbbell Lateral Raises – 1 warm-up, 1 failure set
Rear Delt Machine Flys – 1 warm-up, 1 failure set
Cable Triceps Extensions – 1 warm-up, 1 failure set
Dumbbell Overhead Triceps Extensions – 1 warm-up, 1 failure set
Hanging Leg Raises – 3 sets
For more on his shoulder training techniques, visit SET FOR SET.
Day 2: Back and Rear Delts
Hammer Strength Pulldown – 1 warm-up, 1 failure set
Barbell Row – 1 warm-up, 1 failure set
Hammer Strength One-Arm Row – 1 warm-up, 1 failure set
Deadlifts – 1 warm-up, 1 failure set
Read about Yates’ legendary back workouts at The Barbell.
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Tuesday: Back
In his back routine Yates perform 7 exercises
Yates Back Workout:
- Hammer Pulldown
2 warm-up sets
10–12 reps
1 working set, 10–12 reps
- Hyper Extension
1 working set, 8–10 reps
- Barbell Deadlift
2 warm-up sets
10–12 reps
1 working set, 8–10 reps
- Wide-Grip Cable Row
2 warm-up sets
10–12 reps
1 working set, 8–10 reps
- One-Arm Dumbbell Row
2 warm-up sets
10–12 reps
1 working set, 10–12 reps
- Reverse Grip Pulldown
1 warm-up sets
10–12 reps
1 working set, 8–10 reps
- Dumbbell Pullover
2 warm-up sets
10–12 reps
1 working set, 8–10 reps
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Wednesday: Rest Day
Thursday: Chest, Biceps & Abs
In this routine, Yates follows 9 Exercises followed by one warm-up sets then a workout set.
1.Incline Bench Press
2 warm-up sets, 10–12 reps
1 working set, 8–10 reps
- Machine Chest Press
2 warm-up sets, 10–12 reps
1 working set, 8–10 reps
- Incline Dumbbell Fly
2 warm-up sets, 10–12 reps
1 working set, 8–10 reps
- Decline Bench Press
2 warm-up sets, 10–12 reps
1 working set, 8–10 reps
- Cable Crossover
2 warm-up sets, 10–12 reps
1 working set, 8–10 reps
- Flat Bench Dumbbell Fly
2 warm-up sets, 10–12 reps
1 working set, 8–10 reps
- Standing EZ Bar Biceps
2 warm-up sets, 10–12 reps
1 working set, 8–10 reps
- Machine Preacher Curl
2 warm-up sets, 10–12 reps
1 working set, 8–10 reps
- Incline Dumbell Biceps Curl
2 warm-up sets, 10–12 reps
1 working set, 8–10 reps
Friday: Rest Day
Friday will be a rest day in Dorian Yates Workout Routine.
Saturday: Legs
- Leg Press
2 warm-up sets, 14–15 reps
1 working set, 8–10 reps
- Leg Extension
2 warm-up sets, 14–15 reps
1 working set, 8–10 reps
- Hack Squat
2 warm-up sets, 14–15 reps
1 working set, 8–10 reps
- Stiff Leg Deadlift
2 warm-up sets, 14–15 reps
1 working set, 8–10 reps
- Hamstring Curl
2 warm-up sets ,14–15 reps
1 working set,8–10 reps
- Seated Calf Raise
2 warm-up sets, 14–15 reps
1 working set, 8–10 reps
- Calf Press ( 4 set Rest-Pause till failure)
Dorian Yates and his peculiar yet successful workout routine has a special status and respect amongst bodybuilding professionals. If you’re a newbie bodybuilder who is looking to try out routines and find what is best for you or if you’re simply trying to get fir and grow your muscles in a nonconventional yet legit way, do give this Dorian Yates routine a try!
Hi, I'm Dave Moffat the founder and Chief Editor of steroidsourcetalk.com and certified International Personal Trainer and Certified Nutritionist. My passion has always been bodybuilding but with 15 years' experience in weight loss programs too, it's hard not to mention all that when you're working at your fitness level fullest (I hope). When Im not in the gym or spending time away from my family i often think about what advice would help others achieve theirs goals just like these inspired mine.
