Workout Routine

Dorian Yates

by bobirobi

Based on the philosophy of Mike Mentzer. Each series must be performed to muscle failure, preceded by one warm-up series with 50% of the load of the working set.

Workouts

Delts/Traps/Triceps/ABS

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

seated shoulder press

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

lateral raise

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

cable lateral raise

1 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

shrug

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

triceps pushdowns

2 sets

California press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 2.5 kg

California press

2 sets

Crunch

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
100 sec

Crunch

1 sets

Reverse crunch

Set
Intensity
Weight
Reps
Rest time
1
20 +
amrap
100 sec

Reverse crunch

1 sets

Back

Hammer pulldown (reverse grip)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Hammer pulldown (reverse grip)

2 sets

Machine pullover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Machine pullover

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

barbell row

2 sets

One arm hammer row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

One arm hammer row

1 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

rear delt fly

1 sets

bentover lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

bentover lateral raise

1 sets

back extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

back extension

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

deadlift

2 sets

Chest/Biceps/Abs

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
100% TM
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

incline bench press

2 sets

Machine seated press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

Machine seated press

2 sets

Incline fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Incline fly

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

seated incline curl

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

curl

2 sets

Roman chair sit up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
100 sec

Roman chair sit up

1 sets

Crunch

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec

Crunch

2 sets

Reverse crunch

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec
2
20
100 sec

Reverse crunch

2 sets

Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
100% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1.5 kg
Extra 3+ reps, increase TM by 2.5 kg

leg extension

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

leg press

2 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

hack squat

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

leg curl

2 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

straight leg deadlift

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
100% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

calf raise

2 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 0.5 kg
Extra 3+ reps, increase TM by 1 kg

Seated calf raise

1 sets