The Complete Dorian Yates Workout Plan: 4 Programs From Beginner to Olympia Champion

Most people know Dorian Yates as the "Mass Monster" who won the Mr. Olympia title six years in a row. In addition, they associate him with his HIT Training system.

However, Dorian didn't start his bodybuilding career knocking out brutal workouts – he started as a beginner.

Unfortunately, no one ever talks about this essential part of his training. While people ignore this, luckily for us, Dorian Yates spells out precisely what he did. This is essential reading for anyone wanting to follow in his footsteps, as even brand-new beginners can train exactly like Dorian Yates.

Dorian Yates: Beyond Blood and Guts

Dorian Yates is one of the most beloved and influential, if not divisive, bodybuilders of all time.

More importantly, out of all Mr. Olympia lifters, his training program is one of the most replicated and discussed. He's primarily known for his Blood and Guts style of training and his famous "one all-out set" style of training.

However, people often overlook his early years, including training up until he won his first Mr. Olympia in 1992. Rather, they start at the end of his bodybuilding career.

This leads to many misunderstandings about his training style and practices. 

• They only know him for performing one "all-out" set
• People have labeled him as a minimalist
• Call him "low-volume," which deserves more nuance

When discussing Dorian's training, many only speak about his book "Blood and Guts" and that famous brutal set. However, this was published in 1993, before his training had even evolved into his "1 set" training.

Here is page 32, where Dorian advises two heavy sets after you've thoroughly warmed up.

• Set 1: Perform to failure
• Set 2: Drop 10% and perform to failure

If you've never heard that, you have a lot to learn about Dorian's entire training career.

Dorian Yates: A Warrior's Story

To get Dorian's entire training career, we went to his 1998 autobiography, A Warrior's Story: The Life and Training Philosophy of the World's Best Bodybuilder. 

In it, Dorian lays out his training in much more detail than Blood and Guts. 

Starting from his very first training program as a beginner, he documents the evolution of his training, all the way until his final Mr. Olympia win in 1997.

In total, he provides 4 full training programs. In addition, he has numerous brutal workouts that are body part specific – we're going to concentrate on his training programs:

1. Beginner Induction Training Program
2. Beginner Training Program
3. Advanced Training Program
4. Mr. Olympia Training Program

Beginner Induction Period (1983)

During his early years, Dorian was heavily influenced by Mike Mentzer's Heavy Duty Training and his emphasis on intensity over volume. However, he knew that before he could jump into an ultra-intense training program, he needed to get his body accustomed to the demands of bodybuilding.

To prepare his body, Dorian Yates followed what he calls a "Beginner Induction Period," a preparation phase where he allows his body to become accustomed to strength training. 

He followed this program for 6 weeks and encouraged other beginners to dedicate 4-8 weeks as well; we'd suggest 6-8 weeks.

Dorian's preparatory training is quite simple. He followed the same full-body training program 3x a week, hitting every muscle group with one exercise.  He also used a simple 3X10 rep scheme.

The primary purpose here was to learn pristine form and acclimate the muscles rather than push past failure. However, he still needed to challenge the muscles, so while he doesn't explicitly say so, we assume he increased the load when performing 10 reps became too easy.

Dorian Yates Beginner Induction Workout

Beginner Induction Training Split

• Monday – Full-Body Workout
• Tuesday – Rest
• Wednesday – Full Body Workout
• Thursday – Rest
• Friday – Full Body Workout
• Saturday – Rest
• Sunday – Rest

Full-Body Workout

• Thighs: Barbell Squats — 3 × 10
• Hamstrings: Leg Curls — 3 × 10
• Chest: Bench Presses — 3 × 10
• Back: Barbell Rows — 3 × 10
• Shoulders: Behind-the-Neck Presses — 3 × 10
• Biceps: Barbell Curls — 3 × 10
• Triceps: Lying Triceps Extensions — 3 × 10
• Abs: Crunches — 3 × 20
• Calves: Standing Calf Raises — 3 × 10

Dorian Yates Beginner Training Program (1983-1985/86)

After he completed his induction period, it was time to graduate to his beginner training split. 

It was time to increase his intensity, and running a full-body split would not allow sufficient recovery between sessions.

Dorian decided to use a body split to help manage fatigue and initially planned on training four times a week. After a couple of weeks of this, he realized his body wasn't recovering, so he knocked it back to every other day.

Dorian still felt he needed more recovery, so he decided on training three days a week, cycling through two workouts.

Dorian makes a very interesting statement here – don't use forced reps until you've followed this beginner split for 12 months.

When you combine that with the 1-2 month induction period, you need to be training for at least 13-14 months before you start pushing beyond failure. When he did begin using forced reps, Dorian states;

With that said, each workout contained 3 primary muscle groups, allowing him to focus his energy evenly. Further, most of his exercises still had 3 sets, but smaller exercises had 2.

One other major difference compared to his famous "one-set training" is that his sessions had 11 and 8 total exercises or 30 and 23 total working sets!

This included hitting his chest with 24 working sets every two weeks for an average of 12 sets per week. That's definitely not high volume, but it's more than "1 or 2" and more in line with general bodybuilding guidelines today (Krieger et. al, 2010)

Dorian Yates Full Beginner Training Program

Beginner Training Split

Week One

• Monday – Workout One
• Tuesday – Rest
• Wednesday – Workout Two
• Thursday – Rest
• Friday – Rest
• Saturday – Workout One
• Sunday – Rest

Week Two

• Monday – Workout Two
• Tuesday – Rest
• Wednesday – Rest
• Thursday – Workout One
• Friday – Rest
• Saturday – Workout Two
• Sunday – Rest

Workout One

• Chest
  • Bench Presses — 3 × 8
  • Incline Presses — 3 × 8
  • Incline Flyes — 2 × 8–10
• Back
  • Chins or Pulldowns — 3 × 8
  • Barbell Rows — 3 × 8
  • Deadlifts — 3 × 8
• Delts
  • Behind-the-Neck Presses — 3 × 8
  • Side Lateral — 2 × 8
  • Bent Laterals — 2 × 8
• Abs
  • Crunches — 3 × failure
  • Hanging Leg Raises — 3 × failure

Workout Two

• Thighs
  • Barbell Squats — 4 × 8
  • Hack Squats — 3 × 8
• Hamstrings
  • Leg Curls — 3 × 8
• Calves
  • Standing Calf Raises — 3 × 8
• Biceps
  • Barbell Curls — 3 × 8
  • One-Arm Preacher Curls — 2 × 8
• Triceps
  • Triceps Pushdowns — 3 × 8
  • Lying Triceps Extensions — 2 × 8

Dorian Yates Advanced Training Split Workout (1986-1992)

Dorian eventually used his beginner training program for around 2 years – that in itself is a powerful statement. It points to the importance of staying dedicated and focusing on your own program rather than jumping from program to program, especially during your first 2 years.

He sums this up simply with seven words: "If it ain't broke, don't fix it."

We at SFS made similar sayings: It doesn't matter what we say, what science says, or even what Dorian says; 

With that said, after the 1986 British Championships, Dorian noted he had gained significant strength. This is easily seen in his squat strength!

• 1986- 380 x 10 reps. 
• Early 1988 - 465lbs x 10 (with pre-exhausting using leg extensions)

The increase in load made it difficult to continue training three body parts a session with the required intensity (remember, he used 11 exercises!) To adapt to his new strength, Dorian made several adjustments to his beginner program, which we'll outline below.

What's important is that this program led him to Pro status by winning the 1988 British Championships.

To train with adequate intensity, Dorian broke down his body parts into three workouts, each targeting only two major muscle groups, resulting in 5-9 exercises.

This allowed him to train every muscle with maximal intensity rather than hit two and go through the motions for the third.

Staying true to his concept of intensity over volume, he also brought down the total working sets to 2 (still more than 1!). While he doesn't mention any specifics in Warriors Story, he does in Blood and Guts, as we mentioned above:

• Set 1: Perform to failure
• Set 2: Drop 10% and perform to failure

One more change he made was altering the reps for upper and lower body. He believed the lower body (specifically thighs) responded better to higher reps, so he used 12-15 reps.

Exercises below with 3 sets, the first is a warm-up, and the last two are all out.

Dorian Yates Advanced Training Split Workout Program

Week One

• Monday – Workout One
• Tuesday – Workout Two
• Wednesday – Rest
• Thursday – Workout Three
• Friday – Rest
• Saturday – Workout One
• Sunday – Workout Two

Week Two

• Monday – Rest
• Tuesday – Workout Three
• Wednesday – Rest
• Thursday – Workout One
• Friday – Workout Two
• Saturday – Rest
• Sunday – Workout Three

Workout 1: Chest, Arms, Abs

• Chest
  • Bench Presses — 3 × 6–8
  • Incline Barbell Presses — 2 × 6–8
  • Dumbbell Flyes — 2 × 6–8
• Biceps
  • Barbell Curls — 3 × 6–8
  • One-Arm Preacher Curls — 2 × 6–8
• Triceps
  • Triceps Pushdowns — 3 × 6–8
  • Lying Extensions — 2 × 6–8
• Abs
  • Hanging Leg Raises — 2 × 15–20
  • Crunches (with weight) — 2 × 15–20

Workout 2: Legs

• Legs (Quads)
  • Leg Extensions — 3 × 12–15
  • Barbell Squats — 2 × 12–15
  • Leg Presses — 2 × 12–15
• Hamstrings
  • Leg Curls — 2 × 8–12
• Calves
  • Standing Calf Raises — 2 × 8–10

Workout 3: Back, Shoulders

• Back
  • Weighted chins – 2 x 6-8 (use lat pulldowns for warm-up)
  • Barbell rows – 2 x 6-8 
  • Cable pulley rows – 2 x 6-8 
• Delts 
  • Bent laterals – 2 x 6-8
  • Barbell shrugs – 2 x 6-8 
  • Behind-the-neck presses – 3 x 6-8 
  • Side laterals – 2 x 6-8

Dorian Yates Mr. Olympia Workout Program (1995-1997+)

It's unclear what exact program he used when he won his first Mr. Olympia in 1992, but in 1995, we're finally at the style of training that Dorian Yates is known for – one brutal, all-out set for each exercise.

In his book, he claims part of this final evolution was due to some injuries he received. In addition, he believed that the following training allowed him to fully zone in on hitting every muscle fiber.

Due to his injuries, Dorian made 3 major changes to his training program.

1. Reduced the load and increased reps. Dorian decreased the load slightly so that he would hit failure within the 8-10 rep range, rather than the 6-8 rep range. Regardless, this is still significantly fewer reps than we see today; sometimes 15-20 reps+.

2. Used control execution throughout the entire rep. At the bottom of the movement, rather than exploding up, he controlled the entire movement with constant tension.

3. Began to incorporate more machine-based exercises. Dorian specifically stated he had always been a free weight guy, but he began incorporating machines. He believed this allowed him to really target each muscle.

One other little change is that Dorian became more specific with his warm-up sets. In the program below, many of the exercises will have multiple sets with different reps, i.e., 1 x 15 / 1 x 12 / 1 x 8-10.  The first two are warm-up sets where he's working up to his only 1 all-out working set.

For these sets, many of his exercises he performed to failure + forced + either rest-pause or eccentrics)

Dorian Yates Mr. Olympia Training Program 

Mr. Olympia Training Split

Day 1: Delts, Traps, Triceps, Abs

Day 2: Back, Rear Delts

Day 3: Rest

Day 4: Chest, Biceps, Abs

Day 5: Rest

Day 6: Quads, Hamstrings, Calves

Day 7: Rest

Workout 1: Delts, Traps, Triceps, Abs

• Delts
  • Smith machine presses – 1 x 15 / 1 x 12 / 1×8–10
  • Seated dumbbell laterals – 1 x 12 /1 x 8–10
  • One-arm cable laterals – 1 x 20 / 1 x 8–10
• Traps
  • Dumbbell shrugs – 1× 12 / 1 x 10-12
• Triceps
  • Triceps pushdowns – 1 x 15 / 1 x 12 / 1 x 8–10
  • Lying EZ-bar extensions – 1 x 12 / 1 x 8–10
  • One-arm pushdowns or Nautilus extensions – 1 x 8–10
• Abs
  • Forward crunches – 3 x 20–25
  • Reverse crunches – 3×12–15

Workout 2: Back, Rear Delts

• Lats / Upper Back
  • Hammer Strength pulldowns (alternated grips) – 1 x 15 / 1 x 12 / 1×8–10
  • Barbell rows – 1 x 12 / 1 x 8–10
  • One-arm Hammer Strength rows – 1 x 8–10
  • Cable rows (overhand grip) – 1 x 8–10
• Rear Delts
  • Rear-delt Hammer Strength – 1 x 8–10
  • Bent-over dumbbell raises – 1 x 8–10
• Lower Back
  • Hyperextensions – 1 x 10–12
  • Deadlifts – 1 x 8, 1 x 8

Workout 3: Chest, Biceps, Abs

• Chest
  • Incline barbell presses – 1 x 12 / 1 x 10 / 1 x 8 / 1 x 8
  • Hammer Strength bench press – 1 x 10 / 1 x 6-8
  • Incline dumbbell flyes – 1 x 10 / 1 x 8
  • Cable crossovers – 1 x 10–12
• Biceps
  • Incline dumbbell curls – 1 x 10 /  1 x 6–8
  • EZ-bar curls – 1 x 10 / 1 x 6–8
  • Nautilus curls – 1 x 6–8
• Abs
  • Forward crunches – 3 x 20–25
  • Reverse crunches – 3 x 12–15

Workout 4:  Quads, Hamstrings, Calves

• Quads
  • Leg extensions (pre-exhaust)– 1 x 15 / 1 x 12 / 1 x 10-12
  • Leg press – 1 x 12 / 1 x 12 / 1 x 10-12
  • Hack squats – 1 x 12 / 1 x 8-10
• Hamstrings
  • Lying leg curls (pre-exhaust) – 1 x 8-10 / 1 x 8-10
  • Stiff-leg deadlifts – 1 x 10
  • Single-leg curls – 1 x 8–10
• Calves
  • Standing calf raises – 1 x 10–12 / 1 x 10-12
  • Seated calf raises – 1 x 10–12

How Did Dorian Yates Train Past Failure?

Here is a quick list of methods he used to train past failure. He specifically liked using forced reps. However, play with them and see what works best for you.

• Forced Reps
• Rest-Pause
• Controlled Negatives
• Partial Reps

Final Say

There you have it. There is a lot more to discuss about Dorian Yates' training methodology, but we could write an entire book on that (or 20 more articles)!

Regardless, it's important to remember that Olympia champions didn't begin that way; they all started as beginners, just like Dorian Yates.

Looking at his training, we see it has something for literally anybody. We really like his emphasis on intensity and believe his concepts can be intertwined with others to make a seriously awesome workout for anyone.

References

1. Krieger JW. Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis. Journal of Strength and Conditioning Research. 2010;24(4):1150-1159. doi:https://doi.org/10.1519/jsc.0b013e3181d4d436
2. Yates, D., & Miller, P. (1998). A Warrior's story: The life and training philosophy of the world's best bodybuilder. Dorian Yates Enterprises.
3. Yates, D., & Wolff, B. (1993). Blood and guts: The ultimate approach to building maximum muscle mass. Weider Publishing Ltd.