We will talk about “DORIAN YATES WORKOUT” and “DORIAN YATES DIET” today. The most infamous Dorian Yates is the subject of today’s focus. On April 19, 1962, Dorian Andrew Mientjez Yates was born.
He was a former professional bodybuilder from England.
From early 1992 to the end of 1997, Dorian Yates Workout Routine won the Mister Olympia title six times in a row. He came in fifth place overall in the all-time Mister Olympia rankings, after Ronnie Coleman, Lee Haney, Arnold Schwarzenegger, and Phil Heath.
Yates, who is renowned for his infamously large and powerful posterior, is regarded as one of the best modern muscle builders.
He was raised in rural Staffordshire, UK after being born in Hurley, England. When Yates was a young child, his closest father suffered a sudden heart attack and died.
The family relocated to a new home in West Midlands Birmingham, UK, after the passing of his father. He, therefore, began his bodybuilding career in the latter half of the 1980s.
In his 15 significant match victories and two second-place finishes from 1992 until his retirement in 1997, Yates has a strong professional resume.
He excelled in every competition he joined. The persistent major injuries that Yates suffered, including lacerated biceps and triceps—the latter occurring just three weeks before his final competition in 1997, where he won Mr. Olympia despite his serious injury—played a significant role in how his once-promising career came to an end.
Yates promoted a form of exercise known as “High-Intensity Training,” or HIT for short. HIT asserts that, in contrast to long-duration workouts, brief, high-intensity workout sessions can achieve maximum muscle stimulation.
The training approach was first popularized by Arthur Jones and Mike Mentzer.
Yates earned the nickname “The Shadow” for his perseverance in suddenly showing up at the biggest bodybuilding competitions and winning after spending a considerable length of time away from the limelight.
To maintain his solitude and severe attention to his training, Yates was said to have declined the number of sizable supplement endorsement contracts and kept himself away from any conference meetings, interviews, and other television advertising.
This article focuses on Dorian Yates’ exercise routine, diet, height, age, body measurements, fitness regimen, workout video, and Instagram photographs. It also included information about his height, age, and body statistics.
Body Stats For Dorian Yates
| Age | 57 |
| Height | 5 feet 10.5 inches (178 cm) |
| Weight (Contest) | 275 lb (125 kg) |
| Weight (Off-Season) | 300-315 lb (136-141 kg) |
| Arms | 21 inches (53 cm) |
| Legs | 30 inches (77 cm) |
| Waist | 34 inches (86 cm) |
| Chest | 57 inches (145 cm) |
| Calves | 22 inches (56 cm) |
| Hair Colour | Light Brown |
| Eye Colour | Brown |
| Nationality | English |
| Race | White |
| Net Worth | 4 Million |
Dorian Yates’s Exercise Program
Dorian Yates’ exercise schedule is primarily broken up into 6 days. Mike Mentzer’s HIT training approach had a big impact on Dorian Yates, who adopted it early in his bodybuilding career.
The training philosophy underlying it calls for performing various exercises with maximal intensity for just one set until failure, excluding warm-ups, for each distinct body region.
Dorian recommends moderate cardiovascular exercises be performed two to three times a week for 20 to 25 minutes on days off from training.
He also adheres to a four-day working separation. He makes it clear that practicing cardio right after working out should be avoided because it slows down the growth of muscles.
The Dorian Workout Program Consists Of:
Day 1 Of The Dorian Yates Workout: Pay Attention To Your Abs, Triceps, And Shoulders
Dorian exercises his shoulders
a working set of 8 to 10 repetitions and one warm-up set of 12 to 15 repetitions
- shoulder press with a Smith machine (very effective for building muscular size)
- lateral dumbbell lift (increases shoulder mobility)
1 working set of 8-10 reps and 2 sets of 15 to 16 reps for a warm-up
- Cable lateral lift with one arm ( improves stability)
- Dumbbell nods ( strengthen the shoulders)
1 working set of 8 to 10 repetitions and two warm-up sets of 10 to 12 repetitions
- Down cable press ( increase overall strength and endurance)
1 working set of 6 to 8 repetitions and 2 warm-up sets of 10 to 12 repetitions each.
- EZ-Bar Triceps Extension While Lying ( creates great biceps)
20 reps for three sets of exercises
- Sit-ups in a Roman chair ( helps strengthen back muscles)
- Crunches ( strengthen the core)
- Backward Crunch (exercises the maximum length of the abdominal muscle)
Day 2 / Day 5 Of The Dorian Yates Workout: Pay Special Attention To The Back.
Exercise for Dorian’s back
1 working set of 8 to 10 reps and two warm-up sets of 10 to 12 reps
- Pullover ( improves upper back stability)
- Pulleys with a hammer ( increases stability and strength)
1 warm-up set of 10–12 repetitions and 1 working set of 8–10 repetitions
- Hammer pulldowns with a reverse grip ( helps to improve the lower back)
- Dumbbell Row with One Arm ( increase core strength)
- Seated Row with Wide Grip ( produces a thicker back)
- Deadlift ( increase posture)
1 working set, 8–10 repetitions
- Hyperextension (increased ability to coordinate movement)
Dorian Yates Workout: Strong Chest, Biceps, And Abs, Day 3 / Day 6
Workout for Dorian’s abs, chest, and biceps
- One working set of 8 to 10 reps and two sets of 10 to 14 reps
- Bench Press with Inclined Barbell ( develop upper portion of the pectoral muscle)
- Automatic Chest Press ( builds stronger and more defined chest)
- Reduce bench pressing (develops round and flat chest)
- Crossover Cable ( increase upper body strength)
1 working set of 8 to 10 repetitions and two warm-up sets of 15 to 16 repetitions
- Bench Dumbbell Biceps Curl ( activates the muscles)
- EZ Bar Curl while standing ( stimulate greater muscle development)
1 warm-up set of 10 to 12 repetitions and 1 working set of 8 to 10 repetitions
- Pastor Curl ( develops the bicep muscles)
Day Four Of the Dorian Yates Workout: Strong Legs
1 working set of 10 to 12 reps and 2 sets of 12 to 16 reps for a warm-up
- Leg elongations ( strengthen the patellar ligament)
- Leg Lift (highly effective for building muscle)
Jump Squat ( strengthen the tendons)
- Hamstring curl when seated ( improve hamstring muscle)
- Perform a warm-up set of 10–12 repetitions and two sets of 10–12 repetitions. Work on 2 to 3 sets of the calf lift.
- rigid-leg deadlift (benefits posture and lower back strength)
- Calf Raise While Standing ( increases explosive power)
1 working set of 6 to 8 reps and 3 sets of 10 to 12 reps for a warm-up
- Reclining Calf Raise ( strengthen the calf)
The “Dorian workout” program is the focus of this.
Diet Of Dorian Yates
Last but not least, let me briefly discuss Dorian’s eating habits.
The “Dorian Diet” consists of: Dorian eats meals that are precisely balanced between carbohydrates and proteins.
To maximize muscle repair and growth, Yates strongly opposes pre-loading the body with carbohydrates before a workout. Instead, he advocates drinking a carbohydrate drink as a post-exercise shake.
Dorian is confident that his diet has improved significantly since the mass-bulking meals he ate during his competitive days, especially during the years between 1987 and 1988 when he was at his best.
He begins each morning between 7 and 8 AM with porridge, a cup of fresh oatmeal, 10 egg whites, and one heaping tablespoon of protein powder.
He then takes a pre-workout protein smoothie from 9 to 20 AM before working out in the gym. Fast forward to the afternoon, and he eats a meal of fresh potatoes, white rice, and two chicken breasts along with some green veggies.
A 12-ounce filet of mignon, some green veggies, and rice make up his meal. The final meal of the day for Dorian is only a modest portion of porridge made with half a cup of oatmeal and six additional egg whites. The “Dorian diet plan” is the main topic here.