There’ve been a couple of requests for Dorian Yates’ programs on these forums lately, so as a longtime fan, I thought I’d post this one from him from the June 1994 issue of FLEX.
DY has repeatedly said that he rarely changed programs, using only a handful of programs during his entire bodybuilding career, and all of them built around the basic exercises.
DY stayed on this particular program for a number of years, while taking himself from being an good amateur to winning the British chamionships.
He trained 4 days a week as follows: Workout 1, Workout 2, rest, Workout 3, rest. So in a 14 day period, each bodypart was worked 3 times.
The first set for each exercise for each bodypart was a warm-up set, except for abs. All non-warm-up sets were taken to failure.
He ate about 4,700 cals daily.
In my opinion, this program looks just about perfect for an intermediate trainee looking to set a solid foundation of mass. Which I guess is most people on these forums, myself included.
I think training this program 3 times a week works really well if you’re natural. I’m doing right now this in fact, and I’m noticeably growing from week to week. Started at 190 about 6 weeks ago, at 195 now and am actually leaner.
With all that said, enjoy!
WORKOUT 1
[chest]
Bench 3x6-8
Incline barbell bench 2x6-8
Flye 2x6-8
[biceps]
Barbell curl 3x6-8
One-arm preacher curl 2x6-8
[triceps]
Pushdowns 3x6-8
Lying extensions 2x6-8
[abs]
Hanging leg raises 2x15-20
Crunches with weight 2x15-20
WORKOUT 2
[thighs]
Leg extension 3x12-15
Barbell squats 2x12-15
Leg press 2x12-15
[hamstrings]
Leg curl 2x8-12
[calves]
Standing calf raise 2x8-10
WORKOUT 3
[back]
Chins 2x6-8
Barbell row 3x6-8 (conventional grip, not reverse grip that he used later)
Cable pulley row 2x6-8
[delts]
Bent laterals 2x6-8
Barbell shrugs 2x6-8
Press behind neck 4x6-8
Side laterals 2x6-8