Program Description
These selected exercises were picked by Dorian Yates(on the Old school bodybuilding podcast)under the premise of only having 10 exercises for life. 2 to 3 times per week. With every exercise having the final set be to failure.Can be done indefinitely.
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedApr 17, 2025 01:48
- Last EditedJul 03, 2025 05:21
Summary
Unlock your potential with the "Dorian Yates Top 10 for Life" program, an 8-week journey designed for serious lifters. Committing just three days a week, you'll engage in a meticulously crafted routine featuring essential exercises like Lat Pulldowns, Incline Bench Press, and Hack Squats, all aimed at building strength and muscle across your entire body. Each workout incorporates high-intensity techniques, including AMRAP sets, to push your limits and maximize results. Get ready to transform your physique and elevate your training game!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown1 Set
1 Set
8-12 Reps
-
-
-
2
Leg Extension1 Set
1 Set
8-12 Reps
-
-
-
3
Pullover (Machine)1 Set
1 Set
8-12 Reps
-
-
-
4
Incline Bench Press (Barbell)1 Set
1 Set
8-12 Reps
-
-
-
5
Hack Squat1 Set
1 Set
8-12 Reps
-
-
-
6
Lateral Raise (Dumbbell)1 Set
1 Set
8-12 Reps
-
-
-
7
Concentration Curl1 Set
1 Set
8-12 Reps
-
-
-
8
Tricep Pushdown (Cable)1 Set
1 Set
8-12 Reps
-
-
-
9
Standing Calf Raise1 Set
1 Set
15-20 Reps
-
-
-
10
Chest Fly (Machine)1 Set
1 Set
8-12 Reps
-
-
-
Day 2
1
Lat Pulldown1 Set
1 Set
8-12 Reps
-
-
-
2
Leg Extension1 Set
1 Set
8-12 Reps
-
-
-
3
Pullover (Machine)1 Set
1 Set
8-12 Reps
-
-
-
4
Incline Bench Press (Barbell)1 Set
1 Set
8-12 Reps
-
-
-
5
Hack Squat1 Set
1 Set
8-12 Reps
-
-
-
6
Lateral Raise (Dumbbell)1 Set
1 Set
8-12 Reps
-
-
-
7
Concentration Curl1 Set
1 Set
8-12 Reps
-
-
-
8
Tricep Pushdown (Cable)1 Set
1 Set
8-12 Reps
-
-
-
9
Standing Calf Raise1 Set
1 Set
15-20 Reps
-
-
-
10
Chest Fly (Machine)1 Set
1 Set
8-12 Reps
-
-
-
Day 3
1
Lat Pulldown1 Set
1 Set
8-12 Reps
-
-
-
2
Leg Extension1 Set
1 Set
8-12 Reps
-
-
-
3
Pullover (Machine)1 Set
1 Set
8-12 Reps
-
-
-
4
Incline Bench Press (Barbell)1 Set
1 Set
8-12 Reps
-
-
-
5
Hack Squat1 Set
1 Set
8-12 Reps
-
-
-
6
Lateral Raise (Dumbbell)1 Set
1 Set
8-12 Reps
-
-
-
7
Concentration Curl1 Set
1 Set
8-12 Reps
-
-
-
8
Tricep Pushdown (Cable)1 Set
1 Set
8-12 Reps
-
-
-
9
Standing Calf Raise1 Set
1 Set
15-20 Reps
-
-
-
10
Chest Fly (Machine)1 Set
1 Set
8-12 Reps
-
-
-