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Watch > Episode > Dorian Yates - High Intensity Training (HIT) Workout with Dorian Yates

Dorian Yates - High Intensity Training (HIT) Workout with Dorian Yates


Are you looking to get in great shape, but don’t have a lot of extra time on your hands?

If so, you need to try HIIT. HIIT stands for high-intensity interval training, and it’s quickly becoming one of the most popular ways to work out. The typical HIIT workout only takes about 20 minutes, and studies show that high-intensity training may be more effective than moderate-intensity exercise for fat burning.

If you’re looking for a great HIIT workout program, then we suggest you check out Dorian Yates.

Check out this guide to learn everything you need to know about Dorian Yates’ HIIT program.

Who is Dorian Yates?

Dorin Yates is a former professional bodybuilder hailing from England. His bodybuilding career is quite impressive, having won the Mr Olympia title six times in a row and 15 major bodybuilding contests in total.

He has the fifth-highest number of Mr Olypmia wins in the history of the competition. Dorian’s bodybuilding career began in 1983, and he was an early proponent of Mike Mentzer and Arthur Jones’ HIIT workouts for bodybuilders.

Yates was known as the “The Shadow” in the bodybuilding world, as he had the habit of unexpectedly showing up at bodybuilding contests and stealing the win.

What is Dorian’s Workout Philosophy?

Dorian believes that the best way to achieve muscle mass and succeed as a bodybuilder is through high-intensity workouts.

He believes in doing different exercises for each body part at maximum intensity for just one set to failure, excluding the warm-up sets. Dorian does high-intensity workouts four days a week, as well as moderate cardio sessions lasting 20 to 25 minutes 2-3 times per week.

Dorian stresses that cardio workouts should not follow strength training sessions, as this can hinder muscle gains. Dorian’s weekly routine looks something like this:

  • Monday: Shoulders, triceps, and abs
  • Tuesday: Back
  • Wednesday: Rest
  • Thursday: Chest, biceps, abs
  • Friday: Rest
  • Saturday: Legs
  • Sunday: Rest

Each workout consists of about 8 to 10 different exercises.

Dorian Yates Diet

Dorian also stresses that you need to adequately fuel your body in order to see the muscle gains you want. He focuses on balancing protein and carbohydrates, and he also takes several supplements to fuel his gains.

He typically eats 6 meals per day, consisting of:

  • Oatmeal
  • Egg whites
  • Protein powder/shakes
  • Chicken breast
  • Green vegetables
  • Rice and potatoes

In addition to protein powder, Dorian supplements his meals with glutamine and BCAAs.

Dorian Yates Now

Shortly after retiring from bodybuilding, Dorian opened a gym on Temple Street in Birmingham called Temple Gym, which is still in operation today.

He also founded a company called DY Nutrition, which sells pre-workout, post-workout, and whey protein supplements. DY Nutrition also sells a book through DY nutrition about his workout philosophy and life as a bodybuilder and the lessons he learned along the way.

Are You Ready to Get Fit With Dorian Yates?

As you can see from this article and his interview, Dorian has a lot to offer the fitness world. Clearly, his fitness levels are a testament to how effective HIIT workouts can be when done properly.

If you’re inspired by Dorian and would like to learn more about him, you can attend our London Real Summit in 2021. Click here to learn more about it.


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