When you think of hardcore training in the 90's, the first person that should come to mind is Dorian Yates.

He was brutal in the gym and went to failure frequently to push himself. 

Although he used 1 working set after 1992, he was using 2 working sets during the years of 1987 to 1992. 

The working sets are AMRAP, and you'll see how this is structured in the workout spreadsheet.

For how to save spreadsheet instructions, click here. 

Dorian Yates, a name that echoes in the halls of bodybuilding legends, is a six-time Mr. Olympia champion who dominated the bodybuilding world from 1992 to 1997.

His unique approach to training and his intense workout routines set him apart from his contemporaries and cemented his place in bodybuilding history.

The Dorian Yates routine is made out of a 4 or 5 day split that targets the muscle groups listed below:

• Day 1: Chest, Biceps, Triceps
• Day 2: Legs, Calves (Heavy)
• Day 3: Rest
• Day 4: Back, Shoulders 
• Day 5: Rest
• Day 6: Chest, Biceps, Triceps
• Day 7: Legs, Calves (Light)

Each week contains 4-5 training sessions because of how Dorian Yates structured his workouts. 

You'll see this in the spreadsheet. 

The Dorian Yates Workout Routine from 1987 to 1992 is a high-intensity, advanced bodybuilding routine that Yates followed during the peak of his career.

This 4-day body part split targets different muscle groups each day, with a focus on intensity and volume.

It's a testament to Yates' dedication and understanding of bodybuilding, and it played a significant role in his success.

Dorian Yates used high intensity with low volume in his training. 

He used 1 working set after 1992, but from 1987 to 1992 he used 2 working sets.

You will see the 2 working sets in the spreadsheet below.

The 2 working sets uses AMRAP and are taken to failure. 

The recommended rep ranges are in the spreadsheet, which can look like 6-8 rep where you should perform a AMRAP set and should be failing struggling between 6 to 8 reps. 

Dorian Yates would typically use the drop set and sometimes combine it with the forced rep for his second set. 

After the first set, he would rest for 45 to 60 seconds, reduce the weight by 10lbs and perform another set to failure. 

Here you'll find the spreadsheet for the program that Dorian Yates used between 1987 to 1992. 

• Dorian Yates 1987 - 1992 Workout Program Spreadsheet

The program is set up the way Dorian Yates had it. 

He would split up the workouts by muscle groups, and he would only count working sets. 

In the spreadsheet attached, the sets listed will either state whether it's a warm up set or working set. 

One triple drop set is done by performing one set to failure, decreasing the weight then performing another set to failure then finally dropping the weight once more and performing the final and last set to failure. 

This counts as one triple drop set and it's done for the dumbbell flyes for the chest.

Dorian's program consisted of two leg workouts, heavy and light. 

The heavy workout uses 8-12 reps, while the light workout is in the 15-20 range. 

The back and shoulders workout is straight forward. 

It uses mainly two compound lights, weighted chin ups and bent over rows. 

For the bent over rows, you can either use the same angle as Dorian Yates, or you can use the pendlay row version. 

As long as you perform a row that you can feel the best engagement with, it would be fine. 

Dorian Yates used an advanced program between 1987 to 1992.

It's a 4 to 5 day body split that hits certain muscle groups throughout the week.

The only workout that's performed twice a week is the leg workout, with one having 8-12 reps, and the other workout with 15 reps. 

This is a great program to go with for a few weeks if you're in the advanced level of lifting. 

Dorian Yates: The Man Behind the Routine

Born in England in 1962, Dorian Yates rose to fame in the bodybuilding world with his impressive physique and unique training methods.

His dedication to the sport and relentless pursuit of perfection led him to win the prestigious Mr. Olympia title six times consecutively from 1992 to 1997.

His training philosophy, which emphasized high-intensity workouts and fewer reps, set him apart from his contemporaries and revolutionized how many bodybuilders train today.

Understanding the Dorian Yates Workout Routine

The Dorian Yates Workout Routine is a high-intensity training program focusing on fewer reps with maximum effort. This approach, combined with a carefully planned workout split, allowed Yates to target each muscle group with precision and intensity.

The routine is designed to push the body to its limits, promoting muscle growth and strength gains. It's not for the faint-hearted, but for those willing to put in the work, the results can be extraordinary.

The Workout Split

The Dorian Yates Workout Routine follows a 4-day split, with each day targeting a different muscle group.

The split is designed to allow optimal recovery time between workouts, ensuring each muscle group is fully rested before it's worked again.

The split typically looks like this:

• Monday: Shoulders, Triceps, and Abs
• Tuesday: Back
• Wednesday: Rest
• Thursday: Chest, Biceps, and Abs
• Friday: Rest
• Saturday: Legs
• Sunday: Rest

Each workout day is packed with intense exercises designed to push each muscle group to its limit.

The Training Style

Dorian Yates' training style is characterized by its intensity. He was a firm believer in the High-Intensity Training (HIT) method, which emphasizes maximum effort for a single set to failure, excluding warm-up sets.

This approach to training, combined with his carefully planned workout split, allowed Yates to train with an intensity that few could match. His workouts were short, intense, and incredibly effective.

The Exercises

The Dorian Yates Workout Routine is packed with various exercises designed to target each muscle group effectively.

From compound movements like the deadlift and bench press to isolation exercises like the dumbbell curl and leg extension, each exercise is chosen for its ability to stimulate muscle growth and strength gains.

Each workout session typically includes two warm-up sets and a single, high-intensity working set. This approach ensures that each muscle group is thoroughly worked during each session.

The Diet Plan

Dorian Yates followed a strict diet plan that was crucial to his bodybuilding success.

His diet was high in protein to support muscle growth and recovery, and it also included a balanced mix of carbohydrates and fats to provide the necessary energy for his intense workouts.

Yates' diet was meticulously planned, with each meal carefully calculated to provide the right balance of nutrients.

He typically consumed six meals daily, each consisting of lean proteins, complex carbohydrates, and healthy fats.

Supplements Used by Dorian Yates

In addition to his diet and training regimen, Dorian Yates also used a variety of supplements to support his bodybuilding goals. These included protein powders, amino acids, vitamins, and minerals.

Each supplement was chosen for its ability to support muscle growth, recovery, and overall health.

While supplements alone won't make you a champion bodybuilder, they can provide the extra edge needed to push your body to its limits.

What is the Dorian Yates Workout Routine?

The Dorian Yates Workout Routine is a high-intensity training program that focuses on fewer reps with maximum effort. It's a 4-day body part split that targets different muscle groups each day.

Who is Dorian Yates?

Dorian Yates is a six-time Mr. Olympia champion who dominated the bodybuilding world from 1992 to 1997. He's known for his unique training methods and impressive physique.

What is the philosophy behind the Dorian Yates Workout Routine?

The philosophy behind the Dorian Yates Workout Routine is high-intensity training. This approach emphasizes maximum effort for a single set to failure, promoting muscle growth and strength gains.

What is the High-Intensity Training (HIT) method?

The High-Intensity Training (HIT) method is a training approach that emphasizes maximum effort for a single set to failure, excluding warm-up sets. It's designed to push the body to its limits and promote muscle growth and strength gains.

What exercises are included in the Dorian Yates Workout Routine?

The Dorian Yates Workout Routine includes a variety of exercises designed to target each muscle group effectively. From compound movements like the deadlift and bench press to isolation exercises like the dumbbell curl and leg extension, each exercise is chosen for its ability to stimulate muscle growth and strength gains.

What was Dorian Yates' diet plan?

Dorian Yates followed a strict diet plan high in protein to support muscle growth and recovery. His diet also included a balanced mix of carbohydrates and fats to provide the necessary energy for his intense workouts.

What supplements did Dorian Yates use?

Dorian Yates used a variety of supplements to support his bodybuilding goals. These included protein powders, amino acids, vitamins, and minerals.

Can I follow the Dorian Yates Workout Routine?

Yes, you can follow the Dorian Yates Workout Routine. However, it's a high-intensity, advanced routine that requires a high level of fitness and dedication. Always consult with a fitness professional before starting any new workout routine.

How effective is the Dorian Yates Workout Routine?

The Dorian Yates Workout Routine is highly effective for building muscle and strength. However, its effectiveness will depend on your level of fitness, diet, and commitment to the program.

What are the benefits of the Dorian Yates Workout Routine?

The benefits of the Dorian Yates Workout Routine include increased muscle mass, improved strength, and enhanced physical fitness. The routine also promotes discipline and dedication, which are key attributes for any successful bodybuilder.

The Dorian Yates Workout Routine 1987-1992 is a testament to Yates' dedication and understanding of bodybuilding.

This high-intensity, advanced bodybuilder routine targets different muscle groups with a focus on volume and intensity.

Whether you're an advanced bodybuilder or someone looking to try a new routine, the Dorian Yates Workout Routine offers a comprehensive and challenging workout that can help you push your limits and achieve your fitness goals.

Remember,success in bodybuilding comes not just from following a workout routine, but also from maintaining a balanced diet, using the right supplements, and having the discipline and dedication to stick to your plan.

So, are you ready to train like a six-time Mr. Olympia champion?