Dorian Yates Workout Routine & Diet Plan 2023

Dorian Yates is a well-known former English professional bodybuilder. His birthday is April 19, 1962, and he was born in the United States. He has a record of winning Mr. Olympia for 6 consecutive years from 1992 to 1997. And he has the fifth-highest rank of Mr. Olympia wins history, numbering behind Ronnie Coleman, Lee Haney, Arnold Schwarzenegger, and Phil Heath. He is widely considered one of the top-most professional bodybuilders in history. Here are the workout routine and diet plan Yates followed to enhance his fitness, agility, and power.

Dorian Yates’s Body Measurement (Body Stats)

Regarding Dorian Yates’s height and body weight, he stands at 5 ft 10 inches and weighs around 115.7 to 120.2 kg or 255 to 265 lbs. Moreover, he has light brown hair color and green eyes.

Dorian Yates Workout Routine

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What is Dorian Yates’s workout routine? Yates stresses that cardio should not be done immediately after an exercise because doing this lowers muscle gains. He follows a workout spilled of 4 days and suggests that moderate cardio sessions should be done 2 to 3 times a week for 20 to 25 minutes on non-training days.

Here is Dorian Yates’s exercise routine:-

Monday: Shoulder, Triceps, and Abs

On Monday, Dorian Yates performs a shoulder, triceps, and abs routine by doing 9 different workouts.

Here is Dorian Yates’s shoulder, triceps, and abs routine:-

1. Smith Machine Shoulder Press (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
2. Dumbbell Lateral Raise (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
3. One-Arm Cable Lateral Raise (1 warm-up set, 10 to 12 reps, and 1 working set, 8 to 10 reps)
4. Dumbbell Shrug (1 warm-up set, 10 to 12 reps, and 1 working set, 8 to 10 reps)
5. Cable Press Down (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
6. Lying EZ-Bar Triceps Extension (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
7. Roam Chair Sit-Ups (1 set, 20 reps)
8. Crunches (1 set, 20 reps)
9. Reverse Crunch (1 set, 20 reps)

Tuesday: Back

On Tuesday, he performs a back routine by doing 7 different workouts.

Here is Dorian Yates’s back routine:-

1. Dumbbell Pullover (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
2. Hammer Pulldowns (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
3. Reverse Grip Hammer Pulldowns (1 warm-up set, 10 to 12 reps, and 1 working set, 8 to 10 reps)
4. One-Arm Dumbbell Row (1 warm-up set, 10 to 12 reps, and 1 working set, 8 to 10 reps)
5. Wide-Grip Placed Cable Row (1 warm-up set, 10 to 12 reps, and 1 working set, 8 to 10 reps)
6. Barbell Deadlift (1 warm-up set, 10 to 12 reps, and 1 working set, 8 to 10 reps)
7. Hypertension (1 working set, 8 to 10 reps)

Wednesday: Rest

On Wednesday, Dorian Yates rests.

Thursday: Chest, Biceps, and Abs

On Thursday, he performs a chest, biceps, and abs routine by doing 9 different workouts.

Here is Dorian Yates’s chest, biceps, and abs routine:-

1. Incline Barbell Bench Press (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
2. Machine Chest Press (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
3. Decline Bench Press (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
4. Incline Dumbbell Flyes (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
5. Flat Bench Dumbbell Flys (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
6. Cable Crossover (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
7. Incline Dumbbell Biceps Curl (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
8. Standing EZ Bar Biceps Curl (2 warm-up sets, 10 to 12 reps, and 1 working set, 8 to 10 reps)
9. Machine Preacher Curl (1 warm-up set, 10 to 12 reps, and 1 working set, 8 to 10 reps)

Friday: Rest

On Friday, Dorian Yates rests.

Saturday: Legs

On Saturday, Dorian Yates performs a leg routine by doing 8 different workouts.

Here is Dorian Yates’s legs routine:-

1. Leg Extensions (2 warm-up sets, 12 to 14 reps, and 1 working set, 10 to 12 reps)
2. Leg Press (2 warm-up sets, 12 to 14 reps, and 1 working set, 10 to 12 reps)
3. Hack Squat (2 warm-up sets, 12 to 14 reps, and 1 working set, 10 to 12 reps)
4. Placed Hamstring Curl (2 warm-up sets, 12 to 14 reps, and 1 working set, 10 to 12 reps)
5. 5 minutes break
6. Stiff-Legged Deadlift (1 warm-up set, 10 to 12 reps, and 1 working set, 10 to 12 reps)
7. Calf Press (3 rest-pause sets to failure)
8. Placed Calf Raise (1 warm-up set, 10 to 12 reps, and 1 working set, 6 to 8 reps)

Sunday: Rest

On Sunday, Dorian Yates rests.

Dorian Yates’s Diet Plan

Dorian Yates follows a strict diet plan that perfectly balances proteins and carbohydrates. He usually eats up to 6 or 7 meals a day.

Here is Dorian Yates’s diet plan:-

• 1st Meal: Porridge prepared with a cup of Oatmeal, 10 egg whites, 1 scoop of protein powder
• 2nd Meal: Protein shake
• 3rd Meal: 2 chicken breasts, Green vegetables, Rice/potato
• 4th Meal: Protein shake
• 5th Meal: 12 oz filet of mignon, Green vegetables, Potato/ Rice
• 6th Meal: Porridge cooked with half of Oatmeal, 6 egg whites

Supplements

Dorian Yates uses the following supplements to support fuel his gains:-

• Glutamine
• BCAA’s
• Protein Shake
• Pre-Workout
• Multivitamin

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