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Dorian Yates Workout Routine & Diet Plan

Dorian Andrew Mientjez Yates aka Dorian Yates was born on April 19, 1962. Dorian Yates is a professional bodybuilder who dominated body building industry in the 90’s. He won “Mr. Olympia” title six times successively from 1992 and holds the fourth-highest number of “Mr. Olympia” titles of all times ranking just behind Ronnie Coleman, Lee Harney and Arnold Schwarzenegger respectively. He is considered as one of the best athletes in bodybuilding history.

Dorian-Yates-Body

The legendary Dorian Yates follows a typical workout training program called HIT (High Intensity Training) to stay fit which focuses on reaching maximum muscle stimulation through short and high-intensity workout sessions rather than following large workout sessions of low intensity. Below is the high-intensity workout routine of Dorian Yates:

Dorian Yates Physical Stats

Dorian Yates Height: 5’10”

Dorian Yates Weight: 235-285 lbs

 

Dorian Yates Diet Plan

Dorian follows and recommends a high protein diet for building a great muscular body. Dorian Yates’s daily diet includes –

  • His breakfast diet consists of 10 egg whites and porridge made with a cup of oatmeal.
  • After breakfast he has a protein drink before hitting the gym
  • His lunch has balanced amounts of protein and carbs. He usually has two chicken breasts with green veggies and rice or potatoes,
  • After 2 hours of lunch he has another glass of protein shake
  • He always has his dinner by 6.00pm and prefers 12oz filet mignon with rice or potatoes and green veggies for dinner
  • He has a small serving of porridge made with half cup oatmeal and 6 egg whites at night before hitting the bed

Dorian Yates Workout Routine

Dorian Yates Workout

Monday – Abs, Shoulders and Triceps

1 set of triceps pushdown of 15 reps for warming up

1 set of triceps pushdown of 12 reps

1 set of triceps pushdown of 8-10 reps

2 set of lying EZ- Curl extensions of 8-20 reps

3 sets of smith machine presses of 15-30 reps

2 sets of seated laterals of 8-20 reps

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2 sets of one arm cable lateral of 10-30 reps

2 sets of dumbbell shrugs of 10-20 reps

Tuesday – Back

3 set of hammer strength pull downs of 15-30 reps

2 sets of barbell rows of 8-20 reps

1 set of hammer strength one-arm row of 10 reps

1 set of cable rows with overhand grip of 10 reps

1 set of hammer strength rear-delt machine of 10 reps

1 set of bent over dumbbell raises of 10 reps

1 set of hyperextensions of 10-12 reps

2 sets of deadlifts of 8-12 reps

Wednesday

Rest

Thursday – Chest, Biceps and Abs

2 sets of incline dumbbell curls of 8-10 reps

2 sets of EZ barbell curls of 6-10 reps

2 sets of nautilus curls of 6-10 reps

3 sets of incline barbell press of 8-12 reps

2 sets of hammer strength seated bench presses of 6-10 reps

2 sets of incline dumbbell flyes of 8-10 reps

1 set of cable crossovers of 10-12 reps

Friday

Rest

Saturday – Quads and Calves

3 sets of leg extensions of 10-15 reps

3 sets of leg presses of 10-12 reps

2 sets of heck squats of 10-12 reps

2 sets of lying leg curls of 10-12 reps

1 set of stiff legged deadlifts of 8-10 reps

1 set of single leg curls of 8-10 reps

2 sets of standing calf raises of 10-12 reps

1 set of seated calf raises of 8-10 reps

Sunday

Rest

Dorian Yates Workout Tips

Dorian Yates Body

  • Take proper rest between your workouts
  • Follow a balanced diet
  • Adopt what works for you and eliminate what does not systematically.
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