Oldschool Dorian Yates H.I.T Training
4 Day High Intensity Training (HIT) Split Inspired by Dorian Yates
Overview
This is the exact routine I was taught way back in the early 2000s from all the oldschool guys who both trained with and learned from Dorian. The Midlands in the UK was obsessed with all things Dorian throughout that period of time, and we all made good gains. I don't want this routine to be lost to time, so here it is for your benefit, just like I did back then.
This routine is composed of 4 seperate sessions, and is mostly a bodypart split with minimal overlap. Due to the nature of the routine, it mandates both a willingness and an ability of the user to push themselves extremely hard. That is why this routine is meant for intermediates and beyond.
Beginners can still prosper on this routine as the volume is low, but they would be better off with a higher frequency such as my Full Body or Upper Lower routines available on this platform.
Volume & Intensity
The volume is low, and for it to work your intensity needs to be super high. Take all sets to failure where safe to do so, and if it is not safe to fail (such as Squats and Deadlifts) then go until 0RiR.
Sets/Reps
Generally one all out set with 2-3 additional forced reps, and 2-3 negatives was the standard prescription for every working set. I think this is a LOT and should only be done if you can stomach it, and have a partner you can trust. A safer and potentially more palatable option is to simply take the first set to failure (or 0RIR where appropriate), and follow that with a second set for higher repetitions. The now-classic 'top set/back off set' method which has been popularised in recent years. Deadlifts always include only one set done simply to 0RIR, and Leg Press/Hack Squats never included negatives and would only include 1-2 forced reps as the potential for something to go wrong was too high.
Warm Ups
Part of working up to higher intensities is the willingness and knowledge to thoroughly warm up. Yes this is different from what you hear from some HIT circles now, but I am telling you what we were taught back then and we all performed extensive warm ups before the main set. Aside from the usual progressive warm up on each exercise I would also recommend you all perform the specific warm up protocol I list in this video:
https://www.youtube.com/watch?v=NcWpGy8qMSo
Upper warm ups to be done on every upper day, and lower warm up to be done on the lower day. I would also include some back extensions prior to the back day if you are going to include a heavy hinge. The overall volume is low, so take your time, warm up thoroughly and make each working set count.
Weight should be added when you have reached the top of the rep range. However you can also simply maintain the weight for another week or two and allow the set to feel better. I was taught very early on, to improve you can either get stronger or you can 'get better' and that really resonated with me. So feel free to stick to a given weight for another session or two to really master it before you move on.
For more information
To get indepth more about the routine, watch my YouTube video here.
To inquire online personalized coaching from Fazlifts, apply here.
Who it's for
Reviews
Its good, but i do believe if you don't train w extreme intensity like the guy mentioned in the title "mr yates" then you're better off with a more frequency oriented program.
I come from a powerlifting background and I only ever cared about going up in strength, not about volume or hypertrophy. After 10 years of this, I decided to finally give that style of training a try. I have already conditioned myself to train to failure so I greatly appreciated the intensity of Dorian Yates style training. Within a month, I had already noticed size increases in my upper body. I recommend this program to anyone who is completely honest with themselves about how hard they are training and if they are capable of pushing beyond failure. If you are that type of person, you will be rewarded and happy with your results.
Good program. Coming from higher volume I didn’t know what to expect, but the gains have been there and recovery is supercharged. So far so good.
If you are willing to truly go past failure on each set these HIT programs work. Yates says it took him 45 minutes.... He must be counting only time under an actual weight lol with proper warm ups and time between sets recovering and trying not to throw up on leg day. It's an hour and a half. Would be really hard to do this appropriately if you don't have a partner because again, you have to go past failure on each set to see results from my experience.
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 2 | Chest Fly (Dumbbell) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 3 | Bench Press (Dumbbell) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 4 | Pec Deck (Machine) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 5 | Bicep Curl (Barbell) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 6 | Preacher Curl (EZ Bar) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 7 | Bicep Curl (Cable) | 1 | 6–12 reps |
| 1 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 2 | Leg Press | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 3 | Hack Squat | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 4 | Leg Curl | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 5 | Romanian Deadlift (Barbell) | 1 | 6–12 reps |
| 6 | Standing Calf Raise | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 7 | Seated Calf Raise | 1 | 6–12 reps |
| 1 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 2 | Seated Military Press (Smith Machine) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 3 | Upright Row (Barbell) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 4 | Lateral Raise (Cable) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 5 | Bench Press (Close Grip) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 6 | Overhead Tricep Extension (Cable) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 7 | Tricep Pushdown (Cable) | 1 | 6–12 reps |
| 1 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pullover (Machine) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 2 | Chest Supported Row (Machine) | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 3 | Deadlift (Barbell) | 1 | 6–12 reps |
| 4 | Dumbbell Row | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 5 | Kelso Shrug | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 6 | Cable Crunch | 1 | 6–12 reps |
| 1 | 12–20 reps | ||
| 7 | Sit Up | 1 | 6–12 reps |
| 1 | 12–20 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
I have 25 years of experience under the bar, an 18-year competitive career in Powerlifting, Bodybuilding & Strongman and 10 years of coaching experience. I predominantly coach people online and to date I have coached hundreds of clients in the competitive fields of Powerlifting & Bodybuilding as well as regular folks doing it for themselves. I have written for many online & physical publications including Muscle & Strength, PropaneFitness and The Hardgainer.
In my former profession I was a school teacher (Computer Science & ICT) and I use my strong abilities to communicate and educate, combined with my passion for teaching in Coaching and YouTube.
To inquire online personalized coaching from me, apply here.
Common questions
Yes, Oldschool Dorian Yates H.I.T Training 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 45 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.
Oldschool Dorian Yates H.I.T Training 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.
Oldschool Dorian Yates H.I.T Training 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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