Milan O.

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Shane Ngapou O Te Hahi Epiha

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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding</a>. Known as "The Shadow," Yates brought unprecedented <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscle mass</a> 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/mike-mentzer-training-routine">Mike Mentzer</a>. This approach focused on shorter, more <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">intense</a> 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-warm-ups-before-weightlifting">warm-ups</a> and gradual weight <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-to-use-progressive-overload">progression</a>. His style emphasized form, extreme focus, and pushing muscles to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/training-to-failure">failure</a> 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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp App</a>.

High Intensity Training Explained by Dorian Yates

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:<ul><li>Day 1: Shoulders, Triceps and Abs</li><li>Day 2: Back and Rear Delts</li><li>Day 3: Rest Day</li><li>Day 4: Chest, Biceps and Abs</li><li>Day 5: Rest Day</li><li>Day 6: Quadriceps, Hamstrings and Calves</li><li>Day 7: Rest Day</li></ul>

Dorian Yates High Intensity Training (HIT) Program

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Delts, Triceps, Abs

Back

Chest, Biceps, Abs

Legs

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Shrug (Dumbbell)

Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Single Arm Pushdown

Roman Chair Sit Up

Abs Crunch (Bodyweight)

Reverse Abs Crunch (Bodyweight)

Lat Pulldown (Close Grip)

Bent Over Row (Barbell)

Bent Over Row (Dumbbell)

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Back Extension (Weighted)

Deadlift (Barbell)

Incline Bench Press (Barbell)

Chest Press (Machine)

Incline Chest Fly (Dumbbell)

Cable Crossover

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (Dumbbell)

Leg Extension

Leg Press

Hack Squat

Leg Curl

Stiff Leg Deadlift

Single-Leg Leg Curl

Standing Calf Raise

Seated Calf Raise

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