Dorian Yates Olympia

Unleash your inner champion with the Dorian Yates Olympia program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you’ll tackle targeted workouts focusing on shoulders, triceps, and abs, employing a variety of equipment to maximize muscle engagement. Each session is meticulously crafted to enhance strength and sculpt your physique, ensuring you make consistent progress. Elevate your training and experience the power of a legendary bodybuilding approach!

Dorian Yate’s Olympia Routine
Wednesday, Friday, Sunday are rest days

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Smith Machine Shoulder Press

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Shrug (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Skull Crusher

Sit Up

Abs Crunch (Bodyweight)

Reverse Abs Crunch (Bodyweight)

Day 1: Shoulders, Triceps, Abs

Pullover (Dumbbell)

Lat Pulldown

Underhand Lat Pulldown

Dumbbell Row

Seated Wide-Grip Row (Cable)

Deadlift (Barbell)

Reverse Hyperextension

Day 2, Back

Incline Bench Press (Barbell)

Chest Press (Machine)

Decline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Chest Fly (Dumbbell)

Cable Crossover

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

Preacher Curl (Barbell)

Day 3: Chest, Biceps, Abs

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Leg Curl

Stiff Leg Deadlift

Standing Calf Raise

Seated Calf Raise

Day 4: Legs

Day 6, Saturday: Legs

Day 4, THU: Chest, Biceps, Abs

Day 2, TUE: Back

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