Dorian Yates Workout Routine And Diet Plan – Explained

  • By: jacobfoxx
  • Date: November 19, 2022
  • Time to read: 5 min.

Dorian Yates is a former professional bodybuilder who won the Mr. Olympia title six times.

He is known for his extremely intense workout routine and diet plan, which have been credited with helping him achieve such great success in the sport.

His workout routine and diet plan are outlined below.

Dorian Yates Workout Routine

Dorian Yates is a six-time Mr. Olympia winner and one of the most successful bodybuilders of all time.

His workout routine is incredibly intense and requires a high level of discipline and commitment.

Dorian’s routine typically includes five or six exercises, which are performed for three or four sets each. He performs each exercise to failure, meaning he continues until he cannot complete another rep.

His workouts are very short, typically lasting only 45 minutes. This is because he focuses on using heavy weights and doing as few reps as possible.

Dorian’s workout routine is not for beginners; it is designed for those who are already in good shape and are looking to take their training to the next level. 

Dorian Yates’ Workout Routine Daily Breakdown

Monday: Chest and Biceps

Tuesday: Legs and Abs

Wednesday: Rest

Thursday: Shoulders and Triceps

Friday: Back and Abs

Saturday: Cardio

Sunday: Rest

Monday: Chest and Biceps

1. Hammer Strength Incline Bench Press: 4 sets, 8-10 reps

2. Hammer Strength Flat Bench Press: 4 sets, 8-10 reps

3. Dumbbell Flyes: 3 sets, 10-12 reps

4. Seated Cable Rows: 3 sets, 10-12 reps

5. Standing Barbell Curls: 4 sets, 8-10 reps

6. Preacher Curls: 3 sets, 10-12 reps

7. Hammer Curls: 3 sets, 10-12 reps

8. Reverse EZ-Curls: 3 sets, 10-12 reps

Tuesday: Legs and Abs

1. Barbell squats: 3 sets of 10 reps

2. Leg extensions: 3 sets of 10 reps

3. Standing calf raises: 3 sets of 12 reps

4. Seated calf raises: 3 sets of 12 reps

5. Lunges: 2 sets of 10 reps per leg

6. Hanging leg raises: 3 sets to failure 

7. Crunches: 4 sets of 25 reps

8. Russian twists: 4 sets of 25 reps

Wednesday: Rest

Thursday: Shoulders and Triceps

1. Seated Dumbbell Shoulder Press: 3 sets of 8-10 reps

2. Arnold Press: 3 sets of 8-10 reps

3. Standing Lateral Raise: 3 sets of 8-10 reps

4. Seated Bent-Over Rear Delt Raise: 3 sets of 8-10 reps

5. Standing Barbell Curl: 3 sets of 8-10 reps

6. Hammer Curl: 3 sets of 8-10 reps

7. Close Grip Bench Press: 3 sets of 8-10 reps

8. Skull Crushers: 3 sets of 8-10 reps

Friday: Back and Abs

1. Deadlifts: 3 sets of 8 reps

2. Pull-ups: 3 sets of as many reps as possible 

3. Seated cable rows: 3 sets of 10 reps 

4. Barbell bent-over rows: 3 sets of 12 reps 

5. One-arm dumbbell rows: 2 sets of 10 reps per arm 

6. Hyperextensions: 3 sets of 15 reps 

7. Twisting crunches: 3 sets of 25 reps 

8. Reverse crunches: 3 sets of 20 reps

Saturday: Cardio

Do one circuit of the following four exercises, performing each for 20 minutes:

Treadmill: Run at a moderate pace

Cycle: Pedal at a moderate pace

Rower: Row at a moderate pace

Stair climber: Climb stairs at a moderate pace

Sunday: Rest

Dorian Yates Workout Principles

His workout principles are based on intensity, volume, and progression.

Intensity is key in Yates’ workouts. He pushes himself to the limit in each and every set, never sparing any effort. This approach leads to greater gains in muscle mass and strength.

Volume is also important to Yates. He does a lot of sets and reps to ensure that his muscles are constantly being challenged. This also helps promote muscle growth.

Yates progresses steadily from one workout to the next. He never stays at the same intensity or volume for too long, instead always striving to improve.

This ensures that his muscles are constantly being challenged and that he’s making progress.

Dorian Yates Diet Plan

Dorian Yates was known for his extremely low-carbohydrate diet and heavy weightlifting routine. He typically ate a high-protein diet with very few carbohydrates, eating mostly meat, eggs, and vegetables.

He trained very hard, lifting very heavy weights for short periods of time. This helped him to build muscle mass and maintain a low body fat percentage.

The Dorian Yates Diet Plan is a high-protein, low-carbohydrate diet that can help you to build muscle mass and burn fat. It is important to follow this diet plan carefully and avoid eating too many carbohydrates.

Sample of a daily meal plan for Dorian Yates

Meal 1

Chicken breast, fried in olive oil served with:

  • Broccoli
  • Carrots
  • Celery
  • Garlic cloves

Meal 2

Grilled salmon steak served with:

  • Asparagus spears
  • Cherry tomatoes
  • Green beans

Meal 3

Ground beef patty, grilled served with:

  • Onion slices
  • Bell pepper slices
  • Zucchini slices

Meal 4

Egg white omelet, made with spinach, mushrooms, and onions served with:

  • Mixed fruit salad

Meal 5

Tuna steak, grilled served with:

  • Brown rice
  • Steamed green beans

Meal 6

Greek yogurt, flavored with honey and berries served with:

  • Mixed nuts and seeds
  • Dried fruit

Meal 7 (optional)

Vegetable and bean chili, made with bell peppers, onions, garlic, tomatoes, and kidney beans served with:

  • Whole wheat tortilla chips
  • Avocado slices

Dorian Yates Supplements & Recommendations

One of the secrets to Yates’ success was his use of supplements. He was one of the first bodybuilders to experiment with supplements and he found that they helped him achieve his goals.

Here are some of the supplements that Dorian Yates recommends:

Creatine

Yates believes that creatine can help you build muscle and increase strength. He recommends taking 5 grams per day.

Protein

Protein is essential for building muscle, and Yates recommends taking about 1 gram per pound of body weight each day.

Fish oil

Fish oil is beneficial for your health and can help you lose fat and build muscle. Yates recommends taking 1-2 grams per day.

Nitric oxide

Nitric oxide can help boost your energy levels and improve your performance in the gym. Yates recommends taking 1-2 servings per day.

Conclusion

Dorian Yates was known for his extremely low-carbohydrate diet and heavy weightlifting routine. He typically ate a high-protein diet with very few carbohydrates, eating mostly meat, eggs, and vegetables.

He trained very hard, lifting very heavy weights for short periods of time. This helped him to build muscle mass and maintain a low body fat percentage.

The Dorian Yates Diet Plan is a high-protein, low-carbohydrate diet that can help you to build muscle mass and burn fat. It is important to follow this diet plan carefully and avoid eating too many carbohydrates.

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