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Thread: Dorian Yates routine ??!

  1. #1
    Senior Member Gavan's Avatar
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    Dorian Yates routine ??!

    Could someome post the Dorian 4 day split routine ?

    I would like to try it (with only one set per exercise insteed of 2)
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  2. #2
    Senior Member Gavan's Avatar
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    I only found this one :

    "In the recent issue of Ironman Magazine, Mike Mentzer trained Dorian on a high intensity bodybuilding routine:

    MONDAY
    Flat DB flye or Pek-dek Flye supersetted with Incline BB Press x1
    DB lateral raise x1
    Rear Delt pek dek-flye x1
    Pushdown supersetted with Dips x1

    WEDNESDAY
    Nautilus Pullover/DB Pullover supersetted with Closegrip Pulldown/Pullup X1
    DB Row/BB Row or Machine Row x1
    BB Shrug x1
    BB Curl x1
    Spider Curl X1

    FRIDAY
    Leg Extension supersetted with Squat/Leg Press x1
    Stiff-legged Deadlift x1
    Lying Leg Curl x1
    Standing Calf Raise x2
    Ab work"
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  3. #3
    Fighting Genetics AdamGberg's Avatar
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    i am not impressed with the above...but i guess it sure worked for Yates
    "Don't take life too serious, you'll never get out alive."-Van Wilder

  4. #4
    Hungry BCC's Avatar
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    Doesn't look half bad to me.
    "As far as drugs were concerned, all my bodybuilding heroes were on everything but roller skates."


    In Memphis, it is illegal for a woman to drive by herself, unless a man is walking or running infront of the vehicle, waving a red flag in order to warn approaching pedestrians and motorists.

  5. #5
    Senior Member Gavan's Avatar
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    I also have his Biceps workout from his 4 days split routine :

    Biceps Workout

    Incline dumbbell curls 1*10 2x50 "work set" 1 6-8 2x70

    EZ-curl barbell curls 1*10 100 "work set" 1 6-8 140

    Nautilus curls "work set" 1 6-8 120

    3 sets for biceps (or 5 sets warm up included)
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  6. #6
    Bodybuilding Mythbuster
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    Re: Dorian Yates routine ??!

    Originally posted by Gavan
    Could someome post the Dorian 4 day split routine ?

    I would like to try it (with only one set per exercise insteed of 2)
    Could work...but remember Mr. Yates was a genetic freak among freaks, and was on enough "juice" to float a battleship. Some routines are specifically designed for those people, and may not work at all for lesser mortals and the drug-free.

  7. #7
    Senior Member Gavan's Avatar
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    I know but I already progressed with a lot more volume, 15-20 sets per body part so I think the Dorian Routine can work good.

    I finaly find it. It's realy not high volume :
    (the exact split still miss.. but I know it was a 4 days split)

    Dorian Yates training : (warm up sets at 50% and 70%)

    Biceps Workout :

    Incline dumbbell curls 1*10 "work set" 1x6-8
    EZ-curl barbell curls 1*10 "work set" 1x6-8
    Nautilus curls "work set" 1x 6-8

    Triceps workout :

    Triceps pushdowns 1*15 1*12 1x8-10
    Lying EZ-curl barbell extensions 1*12 1x8-10
    One-arm reverse-grip pushdowns 1x8-10
    or One-arm Nautilus extensions 1x8-10
    * Warm-up set


    Back Workout :

    Hammer Strength pulldowns 1*15 1*12 1x8-10
    or (alternated each workout) Nautilus pullovers 1*15 1*12 1x8-10
    Barbell rows 1*12 1x8-10
    Hammer Strength one-arm rows 1x8-10
    Cable rows (overhand grip) 1x8-10
    Hammer Strength rear-delt machine 1x8-10
    Bent-over dumbell raises 1x8-10
    Hyperextensions 1x10-12
    Deadlifts 1*8 1x8
    * Warm-up set


    Chest Workout :

    Incline barbell press 1*12 1*8 1x8
    Hammer Strength seated bench presses 1*10 1x6-8
    Incline dumbbell flyes 1*10 1x8
    Cable crossovers 1x10-12
    * Warm-up set

    Shoulders Workout :

    Smith machine presses 1*15 1*12 1x8-10
    Seated laterals 1*12 1x8-10
    One-arm cable laterals 1*20 1x8-10
    Dumbbell Shrugs 1*12 1x10-12
    * Warm-up set


    Legs Workout :

    Leg extensions 1*15 1*12 1x10-12
    Leg presses 1*12 1*12 1x10-12
    Hack squats 1*12 1x10-12
    Lying leg curls 1*10-12 1x10-12
    Stiff-legged deadlifts 1x8-10
    Single-leg curls 1x8-10
    Standing calf raises 1*10-12 1x10-12
    Seated calf raises 1x10-12
    Last edited by Gavan; 12-25-2002 at 05:47 AM.
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  8. #8
    Administrator chris mason's Avatar
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    That routine will work better for 95% of the trainess on this site than any other routine out there. It uses low volume and high intensity, which must be included in order to make low volume routines viable. The only tweak that might be in order for drug free trainees would be more rest. For all of the HST, Westside, or whatever devotees out there, don't write off low volume taken to failure routines. I made more progress on that sort of routine, naturally, than most of the srug users here and elsewhere.

  9. #9
    Senior Member Gavan's Avatar
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    Chris don't you think that there is too many different exercises in Dorian's routine ?

    For example is it necessary to do 4 different exercises for chest ?

    Incline barbell press 1*12 1*8 1x8
    Hammer Strength seated bench presses 1*10 1x6-8
    Incline dumbbell flyes 1*10 1x8
    Cable crossovers 1x10-12

    Why not only Dips + incline press or simply DIPS !? or Dips + Incline Flyes (or butterfly machine)
    Gain Muscles ? Overload !
    Lose Fat ? Input < Output
    Genetic determines your potential
    Chins : 10x106kg Dips 10x109kg

  10. #10
    Senior Member
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    Gavan, Yates added the Cables when preparing for competition. Plus he used more exercises, that`s just "for dummies". His book has several routines included, but he did alter them a lot. He was the master of that.

    Many a times he used the Smith machine for inclines, then some decline - and one set of flyes.

    However, with all those forced reps and negatives, I don`t think you can execute this routine too well if you`re not using the right "fuel". Most of us amateurs would need like 2 weeks for recuperation, perhaps even more if we could execute the movements with such strict style and intensity. Dorian`s video is incredible.
    "And if that doesnt work, bend her over, tear off the stretchpants, and go wild on the little slut. When you're done, drop her like a missed rep. When she's regained her senses, complain that she was making too much noise. She will then realize the error of her ways, and give you her number." - Budiak

    "I have a girl that i have ride around with me everywhere, just cuz she's a ditz and amuses me. its great." - Ace Dogg

  11. #11
    Wannabehuge Member
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    I´m working out with HIT routines but i only use 1-2 exercise for one bodypart and thats enough for me. But i use a lot of negatives and rest-reps to tweak intensity, and i do 1 set with 5-7 reps and one set with 10-15 reps / exercise.

    And i only workout once a week, otherwise i wouldn´t get enough time to recover and grow. So intensity is one point and the other is recovery/growth time.
    Think first, act later!

  12. #12
    Wannabebig New Member
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    Makes a lot of sense

    Yes man you really make sense. Amateurs need much more recuperation time to grow.

  13. #13
    Moderator joey54's Avatar
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    bringing this one back for the 6 year anniversary?


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  14. #14
    The Flyfisher rbtrout's Avatar
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    After trying several routines used by the pros, I found that I was over-trained and so tired all the time, it wasn't worth the effort. The pros are on so much juice, they could fill a dump truck with it. That helps muscle building, recoup time, energy levels, etc. If you're not juicing, then stick with a tried and true routine - Rippetoe's, a 5X5, WBB, any of them. Eat alot, lift hard and heavy, sleep, repeat. You'll make gains.
    I was told at 39 years old (6 years ago) that I could never get big unless I juiced, due to lower test because of age. I'm here to say that by following the tried and true routines, I've am bigger and stronger than I've ever been in my life. No juice, no Ronnie Coleman, Jay Cutler or Dorian routines, just hard work and perseverance.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  15. #15
    Crikey, its a 30 foot ape! Kong's Avatar
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    I've done before. I used it to help train a friend who wasn't reacting too well to standard training and he blew up. I found it a lot better for strength gains than anything else.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  16. #16
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    Watch "Blood & Guts".

  17. #17
    Crikey, its a 30 foot ape! Kong's Avatar
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    Its awesome.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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