Dorian Yates Workout Routine And Diet (Free 7-Day Plan)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: February 26, 2024
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One of the most successful bodybuilders of all time is English-born Dorian Yates. His heyday was in the 90s when he won Mr. Olympia six years in a row from 1992 to 1997.

His well-built body is still the topic of discussion to date. It has left many people asking what his workout routine was like and also his diet.

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

As a trainer, I appreciate the Dorian Yates workout routine and training style for its focus on high-intensity training, pushing the body to the max.

 

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A post shared by Dorian Yates (@thedorianyates)

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

youtube

The Dorian Yates Diet Plan

diet meal plan

I've noted Dorian Yates' approach to diet, particularly how he adjusted his focus on carbs and proteins over the years. What stands out in his regimen is the moderation of carb intake before training, a strategy that appears to have been quite effective for him.

This may have been the key to his muscle mass without a fat buildup.

  • Breakfast: Oatmeal porridge with 10 egg whites and a few scoops of whey 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 powder 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.

Our Recommendation

We don’t necessarily recommend that you follow Dorian Yates's 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 those of Chris Evans and Jason Statham on this blog. You’ll see how these ripped athletes and actors differ in their high-intensity training and diet.

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

Supplements

Dorian Yates was known for his meticulous approach to bodybuilding, which included a well-planned supplement regimen.

Some of the supplements that he might have used include:

  • Whey Protein: For muscle repair and growth.
  • Creatine: To enhance strength and muscle mass.
  • Branched-Chain Amino Acids (BCAAs): For muscle recovery and growth.
  • Glutamine: For recovery and immune system support.
  • Multivitamins and Minerals: To ensure nutritional balance.
  • Pre-Workout Formulas: For increased energy and focus during workouts.
  • Omega-3 Fatty Acids: For heart health and anti-inflammatory benefits.
  • Casein Protein: A slower-digesting protein for sustained muscle nourishment, especially useful at night.

The relationship between whey protein and exercise-induced increases in muscle mass has been widely researched, and it is further confirmed by this study done at Pusan National University in Korea, which confirmed the significant effects of a whey protein supplement on 4-week resistance exercise-induced improvements in muscle mass [1].

It is therefore not surprising that Dorian takes protein shakes multiple times a day.

FAQs

Did Dorian Yates Train Abs?

Yes, Dorian Yates incorporated abs training into his routine. He focused on quality over quantity, performing targeted ab exercises with precision and intensity, rather than excessive repetitions, to build a strong and defined core.

 

 

 

How Many Days a Week Did Dorian Yates Train?

Dorian Yates trained four days a week, following a high-intensity, low-frequency workout routine. This approach emphasized recovery and intensity over frequent gym sessions, contributing to his remarkable physique and success.

 

References: 

  1. https://www.mdpi.com/2072-6643/15/4/1003
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