Dorian Yates Workout Routine [1987-1992]

By Kyle Risley

	Advanced (3+ years)
	94 minutes/day \| 4 days/week \| 6 weeks
	Bodybuilding, Build Muscle, Gain Strength
	Barbell, Flat Bench, Incline Bench, 2 x Dumbbell, 1 x Dumbbell, Rope Cable Machine, Straight Bar Attachment, Leg Extension Machine, 45 Degree Leg Press Machine, Machine, Lying Leg Curl Machine, Weight Plate, Lat Pulldown Cable Machine, Lat Pulldown Bar, Back Hyperextension Bench Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

Dorian Yates's workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career.

This routine is a 4 or 5 day body part split that hits the following muscle groups per day:

Day 1: Chest, Biceps, Triceps
Day 2: Legs, Calves (Heavy)
Day 3: Rest
Day 4: Back, Shoulders
Day 5: Rest
Day 6: Chest, Biceps, Triceps
Day 7: Legs, Calves (Light)

Because of how Dorian splits his workouts, each week has 4 or 5 training sessions in it.

His training from 1987 to 1992 used more volume: 2 working sets.

Both working sets are effectively AMRAP sets and are performed the failure; the spreadsheet provides recommended rep ranges where you should be failing (e.g. 6-8 reps means to perform an AMRAP set where the last rep you can muster is the 6th, 7th, or 8th rep).

During these years Yates often used the drop set and, if necessary, forced rep technique for his second working set. After the first working set, he would rest 45 to 60 seconds, reduce the load by 10 pounds or so, and perform another set to failure.

Description

Week 1 Overview

Day 1:

Chest, Biceps, Triceps

Day 2:

Legs, Calves (Heavy Day)

Day 3:

Rest

Day 4:

Back, Shoulders

Day 5:

Rest

Day 6:

Chest, Biceps, Triceps

Day 7:

Legs, Calves (Light Day)

Day 1 - Chest, Biceps, Triceps

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	2 sets	12 reps	60s
2.Barbell Bench Press See Exercise Notes	2 sets	6 - 8 reps	60s
3.Barbell Incline Bench Press See Exercise Notes	1 set	10 reps	60s
4.Barbell Incline Bench Press See Exercise Notes	2 sets	6 - 8 reps	60s
5.Dumbbell Flyes See Exercise Notes	1 set	12 reps	60s
6.Dumbbell Flyes See Exercise Notes	2 sets	6 - 8 reps	60s
7.One-Arm Dumbbell Concentration Curl See Exercise Notes	2 sets	20 reps	60s
8.One-Arm Dumbbell Concentration Curl See Exercise Notes	2 sets	6 - 8 reps	60s
9.Barbell Biceps Curl See Exercise Notes	2 sets	8 - 10 reps	60s
10.Hammer Curls See Exercise Notes	2 sets	10 - 12 reps	60s
11.Cable Tricep Extension See Exercise Notes	2 sets	12 reps	60s
12.Cable Tricep Extension See Exercise Notes	2 sets	10 - 12 reps	60s
13.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	1 set	10 reps	60s
14.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	2 sets	8 - 10 reps	60s
15.One Arm Standing Dumbbell Extension See Exercise Notes	2 sets	8 - 10 reps	60s

Day 2 - Legs, Calves (Heavy Day)

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Exercise	Sets	Reps	Rest
1.Leg Extensions See Exercise Notes	3 sets	8 - 12 reps	60s
2.Leg Extensions See Exercise Notes	2 sets	8 - 12 reps	60s
3.45 Degree Leg Press See Exercise Notes	1-2 sets	8 - 12 reps	60s
4.45 Degree Leg Press See Exercise Notes	2 sets	8 - 12 reps	60s
5.Machine Hack Squat See Exercise Notes	1 set	8 - 12 reps	60s
6.Machine Hack Squat See Exercise Notes	2 sets	8 - 12 reps	60s
7.Lying Leg Curls See Exercise Notes	1 set	8 - 12 reps	60s
8.Lying Leg Curls See Exercise Notes	2 sets	8 - 12 reps	60s
9.Stiff-Legged Barbell Deadlift See Exercise Notes	1 set	8 - 12 reps	60s
10.Stiff-Legged Barbell Deadlift See Exercise Notes	2 sets	8 - 12 reps	60s
11.Barbell Standing Leg Calf Raise See Exercise Notes	1 set	8 - 12 reps	60s
12.Barbell Standing Leg Calf Raise See Exercise Notes	2 sets	8 - 12 reps	60s

Day 4 - Back, Shoulders

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Exercise	Sets	Reps	Rest
1.Close-Grip Front Lat Pulldown See Exercise Notes	2 sets	8 - 10 reps	60s
2.Close-Grip Front Lat Pulldown See Exercise Notes	2 sets	8 - 10 reps	60s
3.Weighted Pullup See Exercise Notes	1 set	6 - 8 reps	60s
4.Weighted Pullup See Exercise Notes	2 sets	6 - 8 reps	60s
5.Bent Over Barbell Row See Exercise Notes	1 set	8 - 10 reps	60s
6.Bent Over Barbell Row See Exercise Notes	2 sets	8 - 10 reps	60s
7.Hyperextension	2-3 sets	12 - 15 reps	60s
8.Seated Dumbbell Shoulder Press See Exercise Notes	1 set	8 - 10 reps	60s
9.Seated Dumbbell Shoulder Press See Exercise Notes	2 sets	8 - 10 reps	60s
10.Seated Lateral Raise See Exercise Notes	2 sets	8 - 10 reps	60s
11.Dumbbell Bent Over Lateral Raise See Exercise Notes	2 sets	8 - 12 reps	60s
12.Barbell Shrug See Exercise Notes	1 set	8 - 12 reps	60s
13.Barbell Shrug See Exercise Notes	2 sets	8 - 12 reps	60s

Day 6 - Chest, Biceps, Triceps

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	2 sets	12 reps	60s
2.Barbell Bench Press See Exercise Notes	2 sets	6 - 8 reps	60s
3.Barbell Incline Bench Press See Exercise Notes	1 set	10 reps	60s
4.Barbell Incline Bench Press See Exercise Notes	2 sets	6 - 8 reps	60s
5.Dumbbell Flyes See Exercise Notes	1 set	12 reps	60s
6.Dumbbell Flyes See Exercise Notes	2 sets	6 - 8 reps	60s
7.One-Arm Dumbbell Concentration Curl See Exercise Notes	2 sets	20 reps	60s
8.One-Arm Dumbbell Concentration Curl See Exercise Notes	2 sets	6 - 8 reps	60s
9.Barbell Biceps Curl See Exercise Notes	2 sets	8 - 10 reps	60s
10.Hammer Curls See Exercise Notes	2 sets	10 - 12 reps	60s
11.Cable Tricep Extension See Exercise Notes	2 sets	12 reps	60s
12.Cable Tricep Extension See Exercise Notes	2 sets	10 - 12 reps	60s
13.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	1 set	10 reps	60s
14.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	2 sets	8 - 10 reps	60s
15.One Arm Standing Dumbbell Extension See Exercise Notes	2 sets	8 - 10 reps	60s

Day 7 - Legs, Calves (Light Day)

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Exercise	Sets	Reps	Rest
1.Leg Extensions See Exercise Notes	3 sets	15 - 20 reps	60s
2.Leg Extensions See Exercise Notes	2 sets	15 - 20 reps	60s
3.45 Degree Leg Press See Exercise Notes	1-2 sets	15 - 20 reps	60s
4.45 Degree Leg Press See Exercise Notes	2 sets	15 - 20 reps	60s
5.Machine Hack Squat See Exercise Notes	1 set	15 - 20 reps	60s
6.Machine Hack Squat See Exercise Notes	2 sets	15 - 20 reps	60s
7.Lying Leg Curls See Exercise Notes	1 set	15 - 20 reps	60s
8.Lying Leg Curls See Exercise Notes	2 sets	15 - 20 reps	60s
9.Stiff-Legged Barbell Deadlift See Exercise Notes	1 set	15 - 20 reps	60s
10.Stiff-Legged Barbell Deadlift See Exercise Notes	2 sets	15 - 20 reps	60s
11.Barbell Standing Leg Calf Raise See Exercise Notes	1 set	15 - 20 reps	60s
12.Barbell Standing Leg Calf Raise See Exercise Notes	2 sets	15 - 20 reps	60s

Date Created: 1/4/2022, UTC

Last Updated: 1/5/2022, UTC

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