Unleash your inner champion with the Dorian Yates workout program, a comprehensive 18-week journey designed for serious lifters. Comprising four intense training days each week, this program focuses on maximizing muscle growth and strength through targeted exercises like leg curls, shoulder presses, and tricep extensions. Each session emphasizes high-intensity sets to failure, ensuring you push your limits and achieve remarkable results. Equip yourself with a full gym and get ready to transform your physique!

Dorian Yates

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

1 working set to failure (the warm up sets are 50-70% of the working set) 

Leg Curl

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Stiff Leg Deadlift

Single-Leg Leg Curl

Standing Calf Raise

Legs 

Shoulder Press (Plate Loaded)

Lateral Raise (Machine)

One Arm Lateral Raise (Cable)

Shrug (Barbell)

JM Press (Smith Machine)

Tricep Extension (Machine)

Single Arm Pushdown

Delts + tris 

Pullover (Machine)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Unilateral Lat Focused Row

Underhand Lat Pulldown

Rear Delt Fly (Machine)

Reverse Pec Deck

Reverse Hyperextension

Back and Rear delts

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Pec Deck (Machine)

Chest Fly (Machine)

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

Unilateral Preacher Curl

Chest and Bis

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