Dorian Yates Workout Routine, Diet Plan, Age, Height and Body Measurements 2019

By | December 4, 2019
Dorian Yates Exercise Routine Meal Plan

Dorian Yates Workout Routine and Diet Plan

Hello, we are going to discuss “DORIAN YATES WORKOUT” and “DORIAN YATES DIET“. Our focus for today is the most notorious Dorian Yates. Dorian Andrew Mientjez Yates was born on 19 April 1962. He is an English former professional bodybuilder.

Dorian Yates won the Mister Olympia title six continuous times from early 1992 towards the end of 1997. He has the fifth-highest number of Mister Olympia prizes of all time, hence ranked behind Ronnie Coleman, Lee Haney, Arnold Schwarzenegger, and Phil Heath.

Yates is said to be among one of the best muscle builders in this present- day and is famous for his notorious broad and muscular backside. He was born in Hurley, UK and settled down in the countryside Staffordshire, UK. Yates’s dearest father passed away because he had a sudden heart attack when he was merely a kid. After his father’s demise, the family moved to a new home in West Midlands Birmingham, UK. So, He started his bodybuilding career in the late 1980s.

Yates’ professional record consists of 15 crucial contest wins and two second-place finishes from 1992 to his retirement in 1997. he won every single contest he entered. Yates promising career ended in large part because of the chronic critical injuries, including lacerated biceps and triceps, the latter just three weeks prior to his final contest, in the year of1997, which he won Mr. Olympia despite his serious injury, generating a huge doubt among many athletes, commentators, and amateurs.

Yates espoused a style of training known as HIT, it is short for “High-Intensity Training”, which remarks that maximum muscle stimulation can be reached through short, high-intensity workout sessions compared to long-duration workouts. The training style was initially brought in vogue by Arthur Jones and Mike Mentzer.

Yates was given the epithet of “The Shadow” for his endurance to shockingly arrive at utmost bodybuilding contests and secure the sweet victory, having stayed out of the spotlight for a large amount of time. Yates was described to have rejected a number of large supplement endorsement contracts and keep himself away from any conference meetings or interviews and other television propaganda in order to keep his privacy and extreme dedication to his training.

In this article, we focused on Dorian Yates workout, Dorian Yates diet , Dorian Yates height, Dorian Yates age, Dorian Yates body stats, Dorian Yates exercise routine, Dorian Yates fitness regime, Dorian Yates workout video, and Dorian Yates Instagram photos.

Also Read: Kai Greene Workout, Diet


Dorian Yates Body Measurements

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

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Dorian Yates Workout Routine

Dorian Yates workout routine is mainly distributed into 6 days. Dorian Yates was considerably influenced by Mike Mentzer’s HIT training method and started pursuing it from his early days in bodybuilding.

The training ideology behind it involves doing different exercises for each individual body part with maximum intensity for only one set to failure, excluding warm upsets.

Dorian Yates follows a working separation of four days and advises that moderate cardiovascular activities should be done 2 to 3 times per week for 20 to 25 minutes on non-training days. He specifies that cardio should be avoided being done immediately after an exercise session as doing this reduces muscle gains. 

Dorian Yates Workout Routine Includes:

Dorian Yates Exercise Routine

Dorian Yates Workout Routine

Day 1 Dorian Yates Workout: Focus on your Shoulders, Triceps, and Abs

Dorian Yates shoulder workout

1 warm-up set of 12 to 15 reps and a working set of 8 to 10 repetitions

  • Smith machine shoulder press  (very effective for building muscular size)
  • Dumbbell lateral raise (increases shoulder mobility)

2 set of 15 to 16 reps for a warm-up and 1 working set of 8-10 rep

  • One arm cable lateral raise ( improves stability)
  • Dumbbell shrugs ( strengthen the shoulders)


2 warm-up sets of 10 to 12 reps and 1 working set of 8 to 10 repetition

  • Cable press down ( increase overall strength and endurance)


2 setS of 10 to 12 reps for a warm-up and 1 working set of 6 to 8 repetition

  • Lying EZ-Bar Triceps Extension ( creates great biceps)


3 working set of 20 repetitions

  • Roman chair sit-ups ( helps strengthen back muscles)
  • Crunches ( strengthen the core)
  • Reverse Crunch (exercises the maximum length of the abdominal muscle)


Day 2 / Day 5 Dorian Yates Workout: Focus on improving the back

Dorian Yates back workout

2 warm-up sets of 10-12 reps and 1 working set of 8 to 10 reps

  • Pullover ( improves upper back stability)
  • Hammer Pulldowns ( increases stability and strength)


1 set of 10-12 reps for a warm-up and 1 working set of 8-10 reps

  • Reverse-Grip Hammer Pulldowns ( helps to improve the lower back)
  • One-Arm Dumbbell Row ( increase core strength)
  • Wide-Grip Seated Row ( produces a thicker back)
  • Deadlift ( increase posture)


1 working set of 8-10 reps

  • Hyperextension ( increase ability to coordinate movement)


Day 3 / Day 6 Dorian Yates Workout: Strong Chest, Biceps, and Abs

Dorian Yates abs, chest, biceps workout

2 sets of 10 to 14 reps and 1 working set of 8 to 10 reps

  • Incline Barbell Bench Press ( develop upper portion of the pectoral muscle)
  • Machine Chest Press ( builds stronger and more defined chest)
  • Decline Bench Press (develops round and flat chest)
  • Cable Crossover ( increase upper body strength)

2 warm-up sets of 15 to 16 reps and 1 working set of 8 to 10 reps

  • Incline Dumbbell Biceps Curl ( activates the muscles)
  • Standing EZ Bar Curl ( stimulate greater muscle development)

1 set of 10 to 12 reps for a warm-up and 1 working set of 8 to 10 reps

  • Preacher Curl ( develops the bicep muscles)


Day 4 Dorian Yates Workout: Muscular Legs

2 sets of 12 to 16 reps for a warm-up and 1 working set of 10 to 12 reps

  • Leg extensions ( strengthen the patellar ligament)
  • Leg Press ( high effective for building muscle)
  • Hack Squat ( strengthen the tendons)
  • Seated Hamstring Curl ( improve hamstring muscle)

Do a Warm-up set of 10 to 12 reps and 2 sets of 10 to 12 reps. As for the calf raise, work on 2 to 3 sets.

  • Stiff-Legged Deadlift ( benefit posture and lower back strength)
  • Standing Calf Raise ( increases explosive power)

3 set of 10 to 12 reps for a warm-up and 1 working set of 6 to 8 reps

  • Seated Calf Raise ( strengthen the calf)  

This is all about “Dorian Yates workout” routine.

Also Read: Jim Stoppani Workout Routine and Diet Plan


Dorian Yates Diet Plan

Dorian Yates Meal Plan

Dorian Yates Diet Plan

 Last but not least, let me give some brief intel concerning Dorian Yates’s diet routine.

Dorian Yates Diet” Includes: Dorian Yates follows a meal plan that has a perfect balance of proteins and carbohydrates. Yates is strictly against pre-loading the body with carbs before a workout but focuses upon having a carb drink as a post-workout shake to fully utilize muscle recovery and growth.

Dorian Yates trusts that his diet has undergone a lot of improvement since the mass-bulking foods that he consumed during his competition days, especially during the golden years between 1987 and 1988. Every morning from 7 to 8 AM in the morning, he starts with porridge and a cup of fresh Oatmeal,10 egg whites and 1 a full spoonful of protein powder.

Then, from 9 to 20 AM, he consumes a pre-workout protein shake before working out in the gym. Fast forward in the afternoon, he takes a lunch that contains two chicken breasts, green vegetables and accompanied by some fresh potatoes and white rice. His dinner has a 12 oz filet of mignon, some green vegetables, and rice. Dorian Yates last meal of the day is merely a small serving of porridge cooked with half a cup of oatmeal and six more egg whites. This is all about “Dorian Yates diet plan”.

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Dorian Yates Workout Video


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A post shared by Dorian Yates (@thedorianyates) on

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Dorian Yates Instagram Photos

Dorian Yates

Dorian Yates

Dorian Yates abs

Dorian Yates abs

Dorian Yates Yoga

Dorian Yates Yoga

Dorian Yates back

Dorian Yates back

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