Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED

One of the most successful bodybuilders of all time is English born Dorian Yates. His heyday was in the 90s, where he won Mr. Olympia six years in a row from 1992 to 1997.

But his successes also flooded many other professional competitions with 15 wins in different contests.

The 58-year-old still actively lifts weights, and we decided to do some research into how he structured his training and diet to become so successful.

It was quite a lot of fun reading old news reports and watching video interviews about this legend.

Let’s dive right in.

The Dorian Yates Weekly Workout Routine

The Dorian Yates workout routine and training style was all about high intensity training pushing his body to the max.

Monday: Shoulder, Triceps, and Abs

dorian yates workout for the shoulder
  • Smith machine shoulder press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Dumbbell lateral raise: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • One arm cable lateral raise: 1 set of 10-12 reps and one heavy set of 8-10 reps
  • Dumbbell shrugs: 1 set of 10-12 reps and one heavy set of 8-10 reps
  • Cable press down: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • EZ-Bar Triceps Extensions: 1 set of 10-12 reps and one heavy set of 8-10 reps
  • Chair sit-ups: 20 reps
  • Crunches: 20 reps
  • Reverse Crunches: 20 reps

Tuesday: Back

mr olympia dorian yates workout for the back
  • Dumbbell Pullover: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Hammer Pulldowns: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Reverse-Grip Hammer Pulldowns: 1 set of 10-12 reps and one heavy set of 8-10 reps
  • One-Arm Dumbbell Row: 1 set of 10-12 reps and one heavy set of 8-10 reps
  • Wide-Grip Cable Row: 1 set of 10-12 reps and one heavy set of 8-10 reps
  • Barbell Deadlift: 1 set of 10-12 reps and one heavy set of 8-10 reps

Wednesday: Rest (you’ll need it)

Thursday: Chest, Biceps, and Abs Day

dorian yates workout for the chest, biceps
  • Incline Barbell Bench Press: 2 sets of 10-12 reps and one high intensity heavy set of 8-10 reps
  • Decline Bench Press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Incline Dumbbell Flyes (45 degrees): 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Flat Dumbbell Flyes: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Machine Chest Press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Cable Crossover: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Incline Dumbbell Biceps Curl: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Standing EZ Bar Biceps Curl: 2 sets of 10-12 reps and one heavy set of 8-10 reps

The focus on this routine are chest, biceps, and abs.

Friday: Rest

Saturday: Legs

dorian yates leg workout
  • Leg extensions: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Leg Press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Hack Squat: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Seated Hamstring Curl: 2 sets of 10-12 reps and one heavy set of 8-10 reps
  • Stiff-Legged Deadlift: 1 set of 10-12 reps and one heavy set of 8-10 reps
  • Calf Press: 1 set of 10-12 reps and one heavy set of 8-10 reps
  • Seated Calf Raise: 1 set of 10-12 reps and one heavy set of 8-10 reps

Sunday: Rest

You might think that this workout routine looks easy, as he doesn’t seem to be doing that many different workouts. But you have to remember that he would push himself to failure through maximum intensity for every single exercise.

Oh, and Dorian Yates often did those routines twice a day.

“Work hard in silence and let your success make the noise!”

 

- Dorian Yates, Champion Bodybuilder

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The Dorian Yates Diet Plan

diet meal plan

Dorian Yates has spoken several times about how his diet changed over the years but remained focused on carbs and proteins. The one thing that seems to have worked well for him is not overdoing it on the carbs before training.

This may have been the key to his muscle mass without a fat build-up.

  • Breakfast: Oatmeal porridge with 10 egg whites and a few scoops of protein powder
  • Snack: Pre-workout shake before his first gym session
  • Lunch: 2 to 4 chicken breasts along with lots of vegetables and rice
  • Snack: Another large protein shake
  • Dinner: 12 ounce plus size lean steak with lots of vegetables and rice or potatoes
  • Snack: Another bowl of oatmeal porridge with 6 egg whites.

We don’t necessarily recommend that you follow Dorian Yates diet and eat chicken breasts and 10 egg whites or gulp a protein shake or protein powder every meal. The bottom line here is that people eat and train differently depending on their desired outcomes, and Dorian Yates has a routine that works for him.

We talked about celebrity workout routines like that of  Chris Evans and Jason Statham on this blog. You’ll see how these ripped athletes and actors differ with their high intensity training and diet.

You can also checkout the classic physique of one of the greatest bodybuilders of all time Arnold Schwarzenegger whom Dorian Yates didn't necessarily like.

Other Famous Bodybuilders:

Would You Be able to Push Yourself To These Limits?

The Dorian Yates workouts and his meal plan are not an easy thing to implement in your life religiously. But his successes show that once you figure out a proven method that sticking with it will bring you to your goals.

Let us know what you think about this approach to training and if some of it has worked for you.

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