Dorian Yates Olympia
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Smith Machine Shoulder Press | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 2 | Lateral Raise (Dumbbell) | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 3 | One Arm Lateral Raise (Cable) | 1 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 4 | Shrug (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 6 | Skull Crusher | 1 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 7 | Sit Up | 1 | 20 reps | @10 |
| 8 | Abs Crunch (Bodyweight) | 1 | 20 reps | @10 |
| 9 | Reverse Abs Crunch (Bodyweight) | 1 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 14 reps | @6 |
| 1 | 12 reps | @10 | ||
| 2 | Leg Press (45 Degrees) | 2 | 14 reps | @6 |
| 1 | 12 reps | @10 | ||
| 3 | Hack Squat | 2 | 14 reps | @6 |
| 1 | 12 reps | @10 | ||
| 4 | Leg Curl | 2 | 14 reps | @6 |
| 1 | 12 reps | @10 | ||
| 5 | Stiff Leg Deadlift | 1 | 12 reps | @6 |
| 1 | 12 reps | @10 | ||
| 6 | Standing Calf Raise | 3 | AMRAP | @10 |
| 7 | Seated Calf Raise | 1 | 12 reps | @6 |
| 1 | 8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 2 | Chest Press (Machine) | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 3 | Decline Bench Press (Barbell) | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 4 | Incline Chest Fly (Dumbbell) | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 5 | Chest Fly (Dumbbell) | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 6 | Cable Crossover | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 7 | Incline Curl (Dumbbell) | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 8 | Bicep Curl (EZ Bar) | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 9 | Preacher Curl (Barbell) | 1 | 12 reps | @6 |
| 1 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pullover (Dumbbell) | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 2 | Lat Pulldown | 2 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 3 | Underhand Lat Pulldown | 1 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 4 | Dumbbell Row | 1 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 5 | Seated Wide-Grip Row (Cable) | 1 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 6 | Deadlift (Barbell) | 1 | 12 reps | @6 |
| 1 | 10 reps | @10 | ||
| 7 | Reverse Hyperextension | 1 | 10 reps | @10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dorian Yates Olympia is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and 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.
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 Olympia is structured around 4 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 12 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 Olympia 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
