Dorian Yates HIIT for Nattys
HIIT program with more focus on arms and legs.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Back Extension (Weighted) | 2 | 1 min |
| 2 | Squat (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Leg Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Leg Extension | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Leg Curl | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Standing Calf Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Wrist Curls | 3 | 15 reps |
| 8 | Bicep Curl (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Back Extension (Weighted) | 2 | 1 min |
| 2 | Stiff Leg Deadlift | 2 | 12 reps |
| 1 | 10 reps | ||
| 3 | Leg Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Leg Extension | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Leg Curl | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Standing Calf Raise | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Wrist Curls | 3 | 15 reps |
| 8 | Bicep Curl (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cable Crossover | 2 | 15 reps |
| 2 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 3 | Incline Chest Fly (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 4 | Chest Press (Machine) | 1 | 12 reps |
| 1 | 10 reps | ||
| 5 | Incline Curl (Dumbbell) | 1 | 12 reps |
| 2 | 10 reps | ||
| 6 | Bicep Curl (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | Hammer Curl | 1 | 12 reps |
| 1 | 10 reps | ||
| 8 | Bicep Curl (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Back Extension (Weighted) | 2 | 1 min |
| 2 | T-Bar Row | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Chest Supported Row (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Single Arm Row (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Single Arm Row (Dumbbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 6 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| 7 | Single Arm Rear Delt Cable Fly | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 8 | Reverse Pec Deck | 1 | 10 reps |
| 1 | 8 reps | ||
| 9 | Cable Crunch | 1 | 15 reps |
| 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cable Crunch | 3 | 0 reps |
| 2 | Side Crunch (Cable) | 3 | 0 reps |
| 3 | Hanging Leg Raise | 2 | 0 reps |
| 4 | Cardio (Zone 2) | 1 | 45 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Lateral Raise (Dumbbell) | 4 | 25 reps |
| 3 | Lying Tricep Extension (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 4 | Shrug (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Tricep Pushdown (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 6 | Dip (Weighted) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 7 | One Arm Lateral Raise (Cable) | 1 | 12 reps |
| 1 | 8 reps | ||
| 8 | Back Extension (Weighted) | 2 | 25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cable Crunch | 3 | 0 reps |
| 2 | Side Crunch (Cable) | 3 | 0 reps |
| 3 | Hanging Leg Raise | 2 | 0 reps |
| 4 | Cardio (Zone 2) | 1 | 45 min |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dorian Yates HIIT for Nattys is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.
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.
Dorian Yates HIIT for Nattys is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dorian Yates HIIT for Nattys is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
