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The Age of Intensity Workout

Bodybuilding champion Dorian Yates' heavy-duty routine will get you jacked.

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The Age of Intensity Workout
The Age of Intensity Workout

Dorian Yates dominated bodybuilding in the 1990s. This was the intense workout responsible for his rise to stardom. 

Be sure to take rest days as indicated below.

Training Split

Day 1 – Delts, Traps, Triceps, Abs

Day 2 – Back

Rest

Day 3 – Chest, Biceps, Abs

Rest

Day 4 – Legs

Rest

Learn more about the legendary Dorian Yates and his secret to success.

Routine

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Day 1: Delts

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
3
Reps
12, 10, 8-10
Rest
--
1st two sets are warmup performed at 50-70% capacity.
Exercise 2 of 40

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
2
Reps
10, 6-8
Rest
--
1st set warmup set performed at 50-70% capacity.
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
1
Reps
8-10
Rest
--
Shoulders and triceps were trained together in Yates' first workout of the week.

Day 1: Traps

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 40

Dumbbell Shrug

Equipment
Dumbbells
Sets
2
Reps
12, 8-10
Rest
--
1st set warmup set performed at 50-70% capacity. Shrug: Yates may have eschewed volume but he didn’t hesitate to use heavy weights. Sets of bar-bending shrugs were the norm in his back workouts. Machine Shrug: Machines are perfect for Yates' brand of all

Day 1: Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 40

Cable Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
12, 10, 6-8
Rest
--
1st two sets are warmup sets performed at 50-70% capacity.
Equipment
Bench, EZ-Bar
Sets
2
Reps
10, 6-8
Rest
--
1st set warmup set performed at 50-70% capacity.
Exercise 7 of 40

One-Arm Machine Extension

Equipment
Sets
1
Reps
6-8
Rest
--

Day 1: Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 40

Roman Chair Situp

Equipment
Sets
1
Reps
20
Rest
--
Exercise 9 of 40

Crunch

Equipment
No Equipment
Sets
1
Reps
20
Rest
--
Exercise 10 of 40

Reverse Crunch

Equipment
No Equipment
Sets
1
Reps
10
Rest
--

Day 2: Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 40

Hammer Pulldown

Equipment
Sets
1
Reps
12
Rest
--
Exercise 12 of 40

Reverse Grip Hammer Pulldown

Equipment
Sets
2
Reps
10, 6-8
Rest
--
1st set warmup set performed at 50-70% capacity.
Exercise 13 of 40

Machine Pullover

Equipment
Sets
3
Reps
12, 10, 6-8
Rest
--
How to
1st two sets warmup performed at 50-70% capacity.
Exercise 14 of 40

Barbell Upright Row

Equipment
Barbell
Sets
2
Reps
10, 6-8
Rest
--
1st set warmup performed at 50-70% capacity.
Exercise 15 of 40

One-Arm Hammer Row

Equipment
Sets
1
Reps
10
Rest
--
Exercise 16 of 40

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
1
Reps
6-8
Rest
--
Overhend grip
Exercise 18 of 40

Bent-Over Lateral Raise

Equipment
Dumbbells
Sets
1
Reps
6-8
Rest
--
Exercise 19 of 40

Static Back Extension

Equipment
Roman Chair
Sets
1
Reps
6-8
Rest
--
Exercise 20 of 40

Barbell Deadlift

Equipment
Barbell
Sets
2
Reps
8, 6-8
Rest
--
1st set warmup performed at 50-70% capacity.

Day 3: Chest

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
12, 10, 6-8, 6
Rest
--
1st 3 sets warmup performed at 50-70% capacity.
Exercise 23 of 40

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
2
Reps
10, 6-8
Rest
--
1st set warmup performed at 50-70% capacity.
Exercise 24 of 40

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
1
Reps
8-10
Rest
--

Day 3: Biceps

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
2
Reps
10, 6-8
Rest
--
1st set warmup performed at 50-70% capacity.
Equipment
EZ-Bar
Sets
2
Reps
10, 6-8
Rest
--
1st set warmup performed at 50-70% capacity.

Day 3: Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 28 of 40

Roman Chair Situp

Equipment
Sets
1
Reps
20
Rest
--
Exercise 29 of 40

Crunch

Equipment
No Equipment
Sets
2
Reps
20
Rest
--
Exercise 30 of 40

Reverse Crunch

Equipment
No Equipment
Sets
2
Reps
10
Rest
--

Day 4: Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 32 of 40

Leg Press

Equipment
Sets
3
Reps
--
Rest
--
1st 2 sets warmup performed at 50-70% capacity.
Exercise 33 of 40

Barbell Hack Squat

Equipment
Barbell
Sets
2
Reps
12, 8-10
Rest
--
1st set warmup performed at 50-70% capacity.
Exercise 34 of 40

Lying Leg Curl

Equipment
Sets
2
Reps
8-10
Rest
--
1st set warmup performed at 50-70% capacity.
Exercise 35 of 40

Stiff-legged Deadlift

Equipment
Barbell
Sets
1
Reps
8-10
Rest
--
Exercise 37 of 40

Standing Calf Raise

Equipment
Box
Sets
2
Reps
10-12
Rest
--
1st set warmup performed at 50-70% capacity.
Exercise 38 of 40

Seated Calf Raise

Equipment
Bench
Sets
1
Reps
10-12
Rest
--
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