Dorian Yates High Intensity Training (HIT) Program
4-day Split High Intensity Training (HIT) program from one of the greatest bodybuilders of all time.
Overview
Dorian Yates is one of the greatest legends in bodybuilding. He was considered the first "mass monster" in bodybuilding and won the revered Mr. Olympic title 6 times in a row from 1992 to 1997.
Dorian Yates popularized High Intensity Training, also known as HIT. It's a unique training style where you give it your 110% effort on only 1 working set per exercise. This is different from most training programs where you do multiple sets per exercise.
Dorian Yates workout program is 6 days per week, with the following splits:
Day 1: Shoulders, Triceps and Abs
Day 2: Back and Rear Delts
Day 3: Rest Day
Day 4: Chest, Biceps and Abs
Day 5: Rest Day
Day 6: Quadriceps, Hamstrings and Calves
Day 7: Rest Day
Dorian Yates, a six-time Mr. Olympia (1992-1997), is renowned for his revolutionary training approach and intense physique, which reshaped the standards of professional bodybuilding. Known as "The Shadow," Yates brought unprecedented muscle mass and density to the stage. His training methods, often referred to as "Blood and Guts," were based on High-Intensity Training (HIT), influenced by Arthur Jones and Mike Mentzer. This approach focused on shorter, more intense workouts with fewer sets but maximal effort.
Yates believed in training each body part once a week using one or two all-out sets per exercise after thorough warm-ups and gradual weight progression. His style emphasized form, extreme focus, and pushing muscles to failure in these brief but brutally intense sessions, aiming to stimulate growth while allowing ample recovery time. His approach has inspired athletes worldwide, emphasizing quality over quantity in training, and now you can follow his workout with the program available on the Boostcamp App.
Who it's for
Reviews
To be able to swap and choose exercises available and timer provided
Great program. My one modification is 2 days rest between training.
Until now... The best Programm I have tested.
Thanks for making this accessible to all
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8–10 reps | ||
| 2 | Lateral Raise (Dumbbell) | 1 | 10 reps |
| 1 | 6–8 reps | ||
| 3 | One Arm Lateral Raise (Cable) | 1 | 10 reps |
| 1 | 6–8 reps | ||
| 4 | Shrug (Dumbbell) | 1 | 10 reps |
| 1 | 6–8 reps | ||
| 5 | Tricep Pushdown (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 6–8 reps | ||
| 6 | Lying Tricep Extension (Barbell) | 1 | 10 reps |
| 1 | 6–8 reps | ||
| 7 | Single Arm Pushdown | 1 | 6–8 reps |
| 8 | Roman Chair Sit Up | 1 | 20 reps |
| 9 | Abs Crunch (Bodyweight) | 1 | 20 reps |
| 10 | Reverse Abs Crunch (Bodyweight) | 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 6–8 reps | ||
| 2 | Bent Over Row (Barbell) | 1 | 10 reps |
| 1 | 6–8 reps | ||
| 3 | Bent Over Row (Dumbbell) | 1 | 10 reps |
| 1 | 6–8 reps | ||
| 4 | Seated Row (Cable) | 1 | 6–8 reps |
| 5 | Rear Delt Fly (Dumbbell) | 1 | 6–8 reps |
| 6 | Rear Delt Fly (Dumbbell) | 1 | 6–8 reps |
| 7 | Back Extension (Weighted) | 1 | 6–8 reps |
| 8 | Deadlift (Barbell) | 1 | 8 reps |
| 1 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 6–8 reps | ||
| 1 | 6 reps | ||
| 2 | Chest Press (Machine) | 1 | 10 reps |
| 1 | 6–8 reps | ||
| 3 | Incline Chest Fly (Dumbbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 4 | Cable Crossover | 1 | 8–10 reps |
| 5 | Incline Curl (Dumbbell) | 1 | 10 reps |
| 1 | 6–8 reps | ||
| 6 | Bicep Curl (Barbell) | 1 | 10 reps |
| 1 | 6–8 reps | ||
| 7 | Preacher Curl (Dumbbell) | 1 | 6–8 reps |
| 8 | Roman Chair Sit Up | 1 | 20 reps |
| 9 | Abs Crunch (Bodyweight) | 1 | 20 reps |
| 10 | Reverse Abs Crunch (Bodyweight) | 1 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10–12 reps | ||
| 2 | Leg Press | 2 | 12 reps |
| 1 | 10–12 reps | ||
| 3 | Hack Squat | 1 | 12 reps |
| 1 | 8–10 reps | ||
| 4 | Leg Curl | 2 | 8–10 reps |
| 5 | Stiff Leg Deadlift | 1 | 10 reps |
| 6 | Single-Leg Leg Curl | 1 | 8–10 reps |
| 7 | Standing Calf Raise | 2 | 10–12 reps |
| 8 | Seated Calf Raise | 1 | 10–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Dorian Yates, a name synonymous with sheer determination and unparalleled success in the world of bodybuilding, reshaped the standards of muscle mass and conditioning. Born in 1962 in Staffordshire, England, Yates ascended from a modest beginning to become a legend, known for his innovative and high-intensity training style. Dubbed "The Shadow" for his tendency to stay out of the public eye until competition day, Yates dominated the bodybuilding scene in the 1990s. His reign atop the sport was marked by six consecutive Mr. Olympia titles from 1992 to 1997, a record at the time that was only surpassed by legends like Lee Haney and later, Ronnie Coleman.
Yates' approach to training, often called "Blood and Guts," was revolutionary. His philosophy was simple: fewer sets, maximum intensity, which allowed for greater recovery and growth. This approach not only changed how he trained but also influenced a generation of bodybuilders who adopted his methods hoping to emulate his success. His physique, characterized by thick, dense muscle and meticulous symmetry, set a new standard for mass and conditioning, pushing the boundaries of bodybuilding aesthetics. Today, Dorian Yates remains a towering figure in the sport, his legacy defined by his transformative impact and his relentless pursuit of perfection.
Common questions
Yes, Dorian Yates High Intensity Training (HIT) Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Dorian Yates High Intensity Training (HIT) Program is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Dorian Yates High Intensity Training (HIT) Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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