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    Dorian Yates 1987-1992 Workout Routine Spreadsheet

    Uploaded by

    Ricardo Ribeiro
    This document outlines a 7 day per week full body workout program split into separate days focusing on different muscle groups. Monday, Thursday, and Saturday target chest, biceps, and triceps. Tuesday and Friday focus on legs and calves with one heavy day and one light day. Wednesday and Sunday work back and shoulders. Each workout includes warm up sets followed by AMRAP (as many reps as possible) sets for each exercise, aiming for a target rep range.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Dorian Yates 1987-1992 Workout Routine Spreadsheet

    Uploaded by

    Ricardo Ribeiro
    115 views13 pages
    This document outlines a 7 day per week full body workout program split into separate days focusing on different muscle groups. Monday, Thursday, and Saturday target chest, biceps, and triceps. Tuesday and Friday focus on legs and calves with one heavy day and one light day. Wednesday and Sunday work back and shoulders. Each workout includes warm up sets followed by AMRAP (as many reps as possible) sets for each exercise, aiming for a target rep range.

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    Dorian Yates 1987-1992 Workout Routine Spreadsheet _ LiftVault.com

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    This document outlines a 7 day per week full body workout program split into separate days focusing on different muscle groups. Monday, Thursday, and Saturday target chest, biceps, and triceps. Tuesday and Friday focus on legs and calves with one heavy day and one light day. Wednesday and Sunday work back and shoulders. Each workout includes warm up sets followed by AMRAP (as many reps as possible) sets for each exercise, aiming for a target rep range.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    115 views13 pages

    Dorian Yates 1987-1992 Workout Routine Spreadsheet

    Uploaded by

    Ricardo Ribeiro
    This document outlines a 7 day per week full body workout program split into separate days focusing on different muscle groups. Monday, Thursday, and Saturday target chest, biceps, and triceps. Tuesday and Friday focus on legs and calves with one heavy day and one light day. Wednesday and Sunday work back and shoulders. Each workout includes warm up sets followed by AMRAP (as many reps as possible) sets for each exercise, aiming for a target rep range.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 13

    Source: One More Rep: Lessons from the World's Biggest, Strongest, and Best Bodybuilders

    Monday: Chest, Biceps, Triceps

    Exercise Movement Sets Reps Weight Total Reps Volume


    Bench Press (warm up) 2 12 0
    Bench Press (AMRAP) 2 6-8
    Incline Press (warm up) 1 10
    Incline Press (AMRAP) 2 6-8
    Dumbbell Flys (warm up) 1 12
    Dumbbell Flys (Triple DS) 2 6-8
    Concentration Curls (warm up) 2 20
    Concentration Curls (AMRAP) 2 6-8
    Barbell Curls (AMRAP) 2 8-10
    Hammer Curls (AMRAP) 2 10-12
    Cable Extensions (warm up) 2 12
    Cable Extensions (AMRAP) 2 10-12
    Lying Tricep Extensions (warm up) 1 10
    Lying Tricep Extensions (AMRAP) 2 8-10
    One Arm Dumbbell Extensions 2 8-10

    Tuesday: Legs, Calves (Heavy Day)

    Exercise Movements Sets Reps Weight Total Reps Volume


    Leg Extensions (warm up) 3 8-12
    Leg Extensions (AMRAP) 2 8-12
    Leg Press (warm up) 1-2 8-12
    Leg Press (AMRAP) 2 8-12
    Hack Squats or Smith Machine Squats (warm up) 1 8-12
    Hack Squats or Smith Machine Squats (AMRAP) 2 8-12
    Leg Curls (warm up) 1 8-12
    Leg Curls (AMRAP) 2 8-12
    Stiff Leg Deadlifts (warm up) 1 8-12
    Stiff Leg Deadlifts (AMRAP) 2 8-12
    Standing Calf Raises (warm up) 1 8-12
    Standing Calf Raises (AMRAP) 2 8-12

    Thursday: Back, Shoulders

    Exercise Movement Sets Reps Weight Total Reps Volume


    Close Grip Pull Downs (warm up) 2 8-10
    Close Grip Pull Downs (AMRAP) 2 8-10
    Weighted Chins (warm up) 1 6-8
    Weighted Chins (AMRAP) 2 6-8
    Bent Over Row (warm up) 1 8-10
    Bent Over Row (AMRAP) 2 8-10
    Hyperextensions (AMRAP) 2-3 12-15
    Seated Dumbbell Press (warm up) 1 8-10
    Seated Dumbbell Press (AMRAP) 2 8-10
    Seated Dumbbell Lateral Raises (AMRAP) 2 8-10
    Bent Over Lateral Raises (AMRAP) 2 8-12
    Shrugs (warm up) 1 8-12
    Shrugs (AMRAP) 2 8-12

    Saturday: Chest, Biceps, Triceps

    Exercise Movement Sets Reps Weight Total Reps Volume


    Bench Press (warm up) 2 12 100 24 2400
    Bench Press (AMRAP) 2 6-8
    Incline Press (warm up) 1 10
    Incline Press (AMRAP) 2 6-8
    Dumbbell Flys (warm up) 1 12
    Dumbbell Flys (Triple DS) 2 6-8
    Concentration Curls (warm up) 2 20
    Concentration Curls (AMRAP) 2 6-8
    Barbell Curls (AMRAP) 2 8-10
    Hammer Curls (AMRAP) 2 10-12
    Cable Extensions (warm up) 2 12
    Cable Extensions (AMRAP) 2 10-12
    Lying Tricep Extensions (warm up) 1 10
    Lying Tricep Extensions (AMRAP) 2 8-10
    One Arm Dumbbell Extensions 2 8-10

    Sunday: Legs, Calves (Light Day)

    Exercise Movement Sets Reps Weight Total Reps Volume


    Leg Extensions (warm up) 3 15-20
    Leg Extensions (AMRAP) 2 15-20
    Leg Press (warm up) 1-2 15-20
    Leg Press (AMRAP) 2 15-20
    Hack Squats or Smith Machine Squats (warm up) 1 15-20
    Hack Squats or Smith Machine Squats (AMRAP) 2 15-20
    Leg Curls (warm up) 1 15-20
    Leg Curls (AMRAP) 2 15-20
    Stiff Leg Deadlifts (warm up) 1 15-20
    Stiff Leg Deadlifts (AMRAP) 2 15-20
    Standing Calf Raises (warm up) 1 15-20
    Standing Calf Raises (AMRAP) 2 15-20
    Tuesday: Back, Shoulders

    Exercise Movement Sets Reps Weight Total Reps Volume


    Close Grip Pull Downs (warm up) 2 8-10
    Close Grip Pull Downs (AMRAP) 2 8-10
    Weighted Chins (warm up) 1 6-8
    Weighted Chins (AMRAP) 2 6-8
    Bent Over Row (warm up) 1 8-10
    Bent Over Row (AMRAP) 2 8-10
    Hyperextensions (AMRAP) 2-3 12-15
    Seated Dumbbell Press (warm up) 1 8-10
    Seated Dumbbell Press (AMRAP) 2 8-10
    Seated Dumbbell Lateral Raises (AMRAP) 2 8-10
    Bent Over Lateral Raises (AMRAP) 2 8-12
    Shrugs (warm up) 1 8-12
    Shrugs (AMRAP) 2 8-12

    Thursday: Chest, Biceps, Triceps

    Exercise Movement Sets Reps Weight Total Reps Volume


    Bench Press (warm up) 2 12 0
    Bench Press (AMRAP) 2 6-8
    Incline Press (warm up) 1 10
    Incline Press (AMRAP) 2 6-8
    Dumbbell Flys (warm up) 1 12
    Dumbbell Flys (Triple DS) 2 6-8
    Concentration Curls (warm up) 2 20
    Concentration Curls (AMRAP) 2 6-8
    Barbell Curls (AMRAP) 2 8-10
    Hammer Curls (AMRAP) 2 10-12
    Cable Extensions (warm up) 2 12
    Cable Extensions (AMRAP) 2 10-12
    Lying Tricep Extensions (warm up) 1 10
    Lying Tricep Extensions (AMRAP) 2 8-10
    One Arm Dumbbell Extensions 2 8-10

    Friday: Legs, Calves (Heavy Day)

    Exercise Movements Sets Reps Weight Total Reps Volume


    Leg Extensions (warm up) 3 8-12
    Leg Extensions (AMRAP) 2 8-12
    Leg Press (warm up) 1-2 8-12
    Leg Press (AMRAP) 2 8-12
    Hack Squats or Smith Machine Squats (warm up) 1 8-12
    Hack Squats or Smith Machine Squats (AMRAP) 2 8-12
    Leg Curls (warm up) 1 8-12
    Leg Curls (AMRAP) 2 8-12
    Stiff Leg Deadlifts (warm up) 1 8-12
    Stiff Leg Deadlifts (AMRAP) 2 8-12
    Standing Calf Raises (warm up) 1 8-12
    Standing Calf Raises (AMRAP) 2 8-12

    Sunday: Back, Shoulders

    Exercise Movement Sets Reps Weight Total Reps Volume


    Close Grip Pull Downs (warm up) 2 8-10
    Close Grip Pull Downs (AMRAP) 2 8-10
    Weighted Chins (warm up) 1 6-8
    Weighted Chins (AMRAP) 2 6-8
    Bent Over Row (warm up) 1 8-10
    Bent Over Row (AMRAP) 2 8-10
    Hyperextensions (AMRAP) 2-3 12-15
    Seated Dumbbell Press (warm up) 1 8-10
    Seated Dumbbell Press (AMRAP) 2 8-10
    Seated Dumbbell Lateral Raises (AMRAP) 2 8-10
    Bent Over Lateral Raises (AMRAP) 2 8-12
    Shrugs (warm up) 1 8-12
    Shrugs (AMRAP) 2 8-12
    Tuesday: Chest, Biceps, Triceps

    Exercise Movement Sets Reps Weight Total Reps Volume


    Bench Press (warm up) 2 12 0
    Bench Press (AMRAP) 2 6-8
    Incline Press (warm up) 1 10
    Incline Press (AMRAP) 2 6-8
    Dumbbell Flys (warm up) 1 12
    Dumbbell Flys (Triple DS) 2 6-8
    Concentration Curls (warm up) 2 20
    Concentration Curls (AMRAP) 2 6-8
    Barbell Curls (AMRAP) 2 8-10
    Hammer Curls (AMRAP) 2 10-12
    Cable Extensions (warm up) 2 12
    Cable Extensions (AMRAP) 2 10-12
    Lying Tricep Extensions (warm up) 1 10
    Lying Tricep Extensions (AMRAP) 2 8-10
    One Arm Dumbbell Extensions 2 8-10

    Wednesday: Legs, Calves (Light Day)

    Exercise Movement Sets Reps Weight Total Reps Volume


    Leg Extensions (warm up) 3 15-20
    Leg Extensions (AMRAP) 2 15-20
    Leg Press (warm up) 1-2 15-20
    Leg Press (AMRAP) 2 15-20
    Hack Squats or Smith Machine Squats (warm up) 1 15-20
    Hack Squats or Smith Machine Squats (AMRAP) 2 15-20
    Leg Curls (warm up) 1 15-20
    Leg Curls (AMRAP) 2 15-20
    Stiff Leg Deadlifts (warm up) 1 15-20
    Stiff Leg Deadlifts (AMRAP) 2 15-20
    Standing Calf Raises (warm up) 1 15-20
    Standing Calf Raises (AMRAP) 2 15-20

    Friday: Back, Shoulders

    Exercise Movement Sets Reps Weight Total Reps Volume


    Close Grip Pull Downs (warm up) 2 8-10
    Close Grip Pull Downs (AMRAP) 2 8-10
    Weighted Chins (warm up) 1 6-8
    Weighted Chins (AMRAP) 2 6-8
    Bent Over Row (warm up) 1 8-10
    Bent Over Row (AMRAP) 2 8-10
    Hyperextensions (AMRAP) 2-3 12-15
    Seated Dumbbell Press (warm up) 1 8-10
    Seated Dumbbell Press (AMRAP) 2 8-10
    Seated Dumbbell Lateral Raises (AMRAP) 2 8-10
    Bent Over Lateral Raises (AMRAP) 2 8-12
    Shrugs (warm up) 1 8-12
    Shrugs (AMRAP) 2 8-12

    Sunday: Chest, Biceps, Triceps

    Exercise Movement Sets Reps Weight Total Reps Volume


    Bench Press (warm up) 2 12 100 24 2400
    Bench Press (AMRAP) 2 6-8
    Incline Press (warm up) 1 10
    Incline Press (AMRAP) 2 6-8
    Dumbbell Flys (warm up) 1 12
    Dumbbell Flys (Triple DS) 2 6-8
    Concentration Curls (warm up) 2 20
    Concentration Curls (AMRAP) 2 6-8
    Barbell Curls (AMRAP) 2 8-10
    Hammer Curls (AMRAP) 2 10-12
    Cable Extensions (warm up) 2 12
    Cable Extensions (AMRAP) 2 10-12
    Lying Tricep Extensions (warm up) 1 10
    Lying Tricep Extensions (AMRAP) 2 8-10
    One Arm Dumbbell Extensions 2 8-10
    Monday: Legs, Calves (Heavy Day)

    Exercise Movements Sets Reps Weight Total Reps Volume


    Leg Extensions (warm up) 3 8-12
    Leg Extensions (AMRAP) 2 8-12
    Leg Press (warm up) 1-2 8-12
    Leg Press (AMRAP) 2 8-12
    Hack Squats or Smith Machine Squats (warm up) 1 8-12
    Hack Squats or Smith Machine Squats (AMRAP) 2 8-12
    Leg Curls (warm up) 1 8-12
    Leg Curls (AMRAP) 2 8-12
    Stiff Leg Deadlifts (warm up) 1 8-12
    Stiff Leg Deadlifts (AMRAP) 2 8-12
    Standing Calf Raises (warm up) 1 8-12
    Standing Calf Raises (AMRAP) 2 8-12

    Wednesday: Back, Shoulders

    Exercise Movement Sets Reps Weight Total Reps Volume


    Close Grip Pull Downs (warm up) 2 8-10
    Close Grip Pull Downs (AMRAP) 2 8-10
    Weighted Chins (warm up) 1 6-8
    Weighted Chins (AMRAP) 2 6-8
    Bent Over Row (warm up) 1 8-10
    Bent Over Row (AMRAP) 2 8-10
    Hyperextensions (AMRAP) 2-3 12-15
    Seated Dumbbell Press (warm up) 1 8-10
    Seated Dumbbell Press (AMRAP) 2 8-10
    Seated Dumbbell Lateral Raises (AMRAP) 2 8-10
    Bent Over Lateral Raises (AMRAP) 2 8-12
    Shrugs (warm up) 1 8-12
    Shrugs (AMRAP) 2 8-12

    Friday: Chest, Biceps, Triceps

    Exercise Movement Sets Reps Weight Total Reps Volume


    Bench Press (warm up) 2 12 100 24 2400
    Bench Press (AMRAP) 2 6-8
    Incline Press (warm up) 1 10
    Incline Press (AMRAP) 2 6-8
    Dumbbell Flys (warm up) 1 12
    Dumbbell Flys (Triple DS) 2 6-8
    Concentration Curls (warm up) 2 20
    Concentration Curls (AMRAP) 2 6-8
    Barbell Curls (AMRAP) 2 8-10
    Hammer Curls (AMRAP) 2 10-12
    Cable Extensions (warm up) 2 12
    Cable Extensions (AMRAP) 2 10-12
    Lying Tricep Extensions (warm up) 1 10
    Lying Tricep Extensions (AMRAP) 2 8-10
    One Arm Dumbbell Extensions 2 8-10

    Saturday: Legs, Calves (Light Day)

    Exercise Movement Sets Reps Weight Total Reps Volume


    Leg Extensions (warm up) 3 15-20
    Leg Extensions (AMRAP) 2 15-20
    Leg Press (warm up) 1-2 15-20
    Leg Press (AMRAP) 2 15-20
    Hack Squats or Smith Machine Squats (warm up) 1 15-20
    Hack Squats or Smith Machine Squats (AMRAP) 2 15-20
    Leg Curls (warm up) 1 15-20
    Leg Curls (AMRAP) 2 15-20
    Stiff Leg Deadlifts (warm up) 1 15-20
    Stiff Leg Deadlifts (AMRAP) 2 15-20
    Standing Calf Raises (warm up) 1 15-20
    Standing Calf Raises (AMRAP) 2 15-20
    Monday: Back, Shoulders

    Exercise Movement Sets Reps Weight Total Reps Volume


    Close Grip Pull Downs (warm up) 2 8-10
    Close Grip Pull Downs (AMRAP) 2 8-10
    Weighted Chins (warm up) 1 6-8
    Weighted Chins (AMRAP) 2 6-8
    Bent Over Row (warm up) 1 8-10
    Bent Over Row (AMRAP) 2 8-10
    Hyperextensions (AMRAP) 2-3 12-15
    Seated Dumbbell Press (warm up) 1 8-10
    Seated Dumbbell Press (AMRAP) 2 8-10
    Seated Dumbbell Lateral Raises (AMRAP) 2 8-10
    Bent Over Lateral Raises (AMRAP) 2 8-12
    Shrugs (warm up) 1 8-12
    Shrugs (AMRAP) 2 8-12

    Wednesday: Chest, Biceps, Triceps

    Exercise Movement Sets Reps Weight Total Reps Volume


    Bench Press (warm up) 2 12 0
    Bench Press (AMRAP) 2 6-8
    Incline Press (warm up) 1 10
    Incline Press (AMRAP) 2 6-8
    Dumbbell Flys (warm up) 1 12
    Dumbbell Flys (Triple DS) 2 6-8
    Concentration Curls (warm up) 2 20
    Concentration Curls (AMRAP) 2 6-8
    Barbell Curls (AMRAP) 2 8-10
    Hammer Curls (AMRAP) 2 10-12
    Cable Extensions (warm up) 2 12
    Cable Extensions (AMRAP) 2 10-12
    Lying Tricep Extensions (warm up) 1 10
    Lying Tricep Extensions (AMRAP) 2 8-10
    One Arm Dumbbell Extensions 2 8-10

    Thursday: Legs, Calves (Heavy Day)

    Exercise Movements Sets Reps Weight Total Reps Volume


    Leg Extensions (warm up) 3 8-12
    Leg Extensions (AMRAP) 2 8-12
    Leg Press (warm up) 1-2 8-12
    Leg Press (AMRAP) 2 8-12
    Hack Squats or Smith Machine Squats (warm up) 1 8-12
    Hack Squats or Smith Machine Squats (AMRAP) 2 8-12
    Leg Curls (warm up) 1 8-12
    Leg Curls (AMRAP) 2 8-12
    Stiff Leg Deadlifts (warm up) 1 8-12
    Stiff Leg Deadlifts (AMRAP) 2 8-12
    Standing Calf Raises (warm up) 1 8-12
    Standing Calf Raises (AMRAP) 2 8-12

    Saturday: Back, Shoulders

    Exercise Movement Sets Reps Weight Total Reps Volume


    Close Grip Pull Downs (warm up) 2 8-10
    Close Grip Pull Downs (AMRAP) 2 8-10
    Weighted Chins (warm up) 1 6-8
    Weighted Chins (AMRAP) 2 6-8
    Bent Over Row (warm up) 1 8-10
    Bent Over Row (AMRAP) 2 8-10
    Hyperextensions (AMRAP) 2-3 12-15
    Seated Dumbbell Press (warm up) 1 8-10
    Seated Dumbbell Press (AMRAP) 2 8-10
    Seated Dumbbell Lateral Raises (AMRAP) 2 8-10
    Bent Over Lateral Raises (AMRAP) 2 8-12
    Shrugs (warm up) 1 8-12
    Shrugs (AMRAP) 2 8-12
    Monday: Chest, Biceps, Triceps

    Exercise Movement Sets Reps Weight Total Reps Volume


    Bench Press (warm up) 2 12 0
    Bench Press (AMRAP) 2 6-8
    Incline Press (warm up) 1 10
    Incline Press (AMRAP) 2 6-8
    Dumbbell Flys (warm up) 1 12
    Dumbbell Flys (Triple DS) 2 6-8
    Concentration Curls (warm up) 2 20
    Concentration Curls (AMRAP) 2 6-8
    Barbell Curls (AMRAP) 2 8-10
    Hammer Curls (AMRAP) 2 10-12
    Cable Extensions (warm up) 2 12
    Cable Extensions (AMRAP) 2 10-12
    Lying Tricep Extensions (warm up) 1 10
    Lying Tricep Extensions (AMRAP) 2 8-10
    One Arm Dumbbell Extensions 2 8-10

    Tuesday: Legs, Calves (Light Day)

    Exercise Movement Sets Reps Weight Total Reps Volume


    Leg Extensions (warm up) 3 15-20
    Leg Extensions (AMRAP) 2 15-20
    Leg Press (warm up) 1-2 15-20
    Leg Press (AMRAP) 2 15-20
    Hack Squats or Smith Machine Squats (warm up) 1 15-20
    Hack Squats or Smith Machine Squats (AMRAP) 2 15-20
    Leg Curls (warm up) 1 15-20
    Leg Curls (AMRAP) 2 15-20
    Stiff Leg Deadlifts (warm up) 1 15-20
    Stiff Leg Deadlifts (AMRAP) 2 15-20
    Standing Calf Raises (warm up) 1 15-20
    Standing Calf Raises (AMRAP) 2 15-20

    Thursday: Back, Shoulders

    Exercise Movement Sets Reps Weight Total Reps Volume


    Close Grip Pull Downs (warm up) 2 8-10
    Close Grip Pull Downs (AMRAP) 2 8-10
    Weighted Chins (warm up) 1 6-8
    Weighted Chins (AMRAP) 2 6-8
    Bent Over Row (warm up) 1 8-10
    Bent Over Row (AMRAP) 2 8-10
    Hyperextensions (AMRAP) 2-3 12-15
    Seated Dumbbell Press (warm up) 1 8-10
    Seated Dumbbell Press (AMRAP) 2 8-10
    Seated Dumbbell Lateral Raises (AMRAP) 2 8-10
    Bent Over Lateral Raises (AMRAP) 2 8-12
    Shrugs (warm up) 1 8-12
    Shrugs (AMRAP) 2 8-12

    Saturday: Chest, Biceps, Triceps

    Exercise Movement Sets Reps Weight Total Reps Volume


    Bench Press (warm up) 2 12 100 24 2400
    Bench Press (AMRAP) 2 6-8
    Incline Press (warm up) 1 10
    Incline Press (AMRAP) 2 6-8
    Dumbbell Flys (warm up) 1 12
    Dumbbell Flys (Triple DS) 2 6-8
    Concentration Curls (warm up) 2 20
    Concentration Curls (AMRAP) 2 6-8
    Barbell Curls (AMRAP) 2 8-10
    Hammer Curls (AMRAP) 2 10-12
    Cable Extensions (warm up) 2 12
    Cable Extensions (AMRAP) 2 10-12
    Lying Tricep Extensions (warm up) 1 10
    Lying Tricep Extensions (AMRAP) 2 8-10
    One Arm Dumbbell Extensions 2 8-10

    Sunday: Legs, Calves (Heavy Day)

    Exercise Movements Sets Reps Weight Total Reps Volume


    Leg Extensions (warm up) 3 8-12
    Leg Extensions (AMRAP) 2 8-12
    Leg Press (warm up) 1-2 8-12
    Leg Press (AMRAP) 2 8-12
    Hack Squats or Smith Machine Squats (warm up) 1 8-12
    Hack Squats or Smith Machine Squats (AMRAP) 2 8-12
    Leg Curls (warm up) 1 8-12
    Leg Curls (AMRAP) 2 8-12
    Stiff Leg Deadlifts (warm up) 1 8-12
    Stiff Leg Deadlifts (AMRAP) 2 8-12
    Standing Calf Raises (warm up) 1 8-12
    Standing Calf Raises (AMRAP) 2 8-12

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