Dorian Yates High Intensity Training (HIT) Program
by Dorian Yates
177 athletes joined
4-day Split High Intensity Training (HIT) program from one of the greatest bodybuilders of all time.
4.20
(1 rating)
PROGRAM DESCRIPTION
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
PROGRAM OVERVIEW
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 1
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
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
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 2
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
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
1
8 reps
6-8 reps
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 3
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
Day 4
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
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
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.20 / 5
Boostcamp UserMan
a month ago
If you watch Dorian Yates “Blood & Guts” and emulate the intensity he used, this program can be absolutely brutal. I did warm up a little more than the program says to, but that’s just my preference. I would recommend this program to anyone who can’t lift 5-6 times a week, and for people who love to challenge themselves. I got stronger almost every week, just eat a lot of calories and ensure good rest and sleep.