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Dorian Yates High Intensity Training (HIT) Program

by Dorian Yates
verified coach
278 athletes joined

4-day Split High Intensity Training (HIT) program from one of the greatest bodybuilders of all time.

4.00
(2 ratings)

PROGRAM DESCRIPTION

Dorian Yates is one of the greatest legends in bodybuilding. He was considered the first "mass monster" in bodybuilding and won the revered Mr. Olympic title 6 times in a row from 1992 to 1997.

Dorian Yates popularized High Intensity Training, also known as HIT. It's a unique training style where you give it your 110% effort on only 1 working set per exercise. This is different from most training programs where you do multiple sets per exercise.

Dorian Yates workout program is 6 days per week, with the following splits:

  • Day 1: Shoulders, Triceps and Abs

  • Day 2: Back and Rear Delts

  • Day 3: Rest Day

  • Day 4: Chest, Biceps and Abs

  • Day 5: Rest Day

  • Day 6: Quadriceps, Hamstrings and Calves

  • Day 7: Rest Day

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8-10 reps
2
Lateral Raise (Dumbbell)
1
1
10 reps
6-8 reps
3
One Arm Lateral Raise (Cable)
1
1
10 reps
6-8 reps
4
Shrug (Dumbbell)
1
1
10 reps
6-8 reps
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6-8 reps
6
Lying Tricep Extension (Barbell)
1
1
10 reps
6-8 reps
7
Single Arm Pushdown
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
12 reps
10 reps
6-8 reps
2
Bent Over Row (Barbell)
1
1
10 reps
6-8 reps
3
Bent Over Row (Dumbbell)
1
1
10 reps
6-8 reps
4
Seated Row (Cable)
1
6-8 reps
5
Rear Delt Fly (Dumbbell)
1
6-8 reps
6
Rear Delt Fly (Dumbbell)
1
6-8 reps
7
Back Extension (Weighted)
1
6-8 reps
8
Deadlift (Barbell)
1
1
8 reps
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
6-8 reps
6 reps
2
Chest Press (Machine)
1
1
10 reps
6-8 reps
3
Incline Chest Fly (Dumbbell)
1
1
10 reps
8 reps
4
Cable Crossover
1
8-10 reps
5
Incline Curl (Dumbbell)
1
1
10 reps
6-8 reps
6
Bicep Curl (Barbell)
1
1
10 reps
6-8 reps
7
Preacher Curl (Dumbbell)
1
6-8 reps
8
Roman Chair Sit Up
1
20 reps
9
Abs Crunch (Bodyweight)
1
20 reps
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10-12 reps
2
Leg Press
2
1
12 reps
10-12 reps
3
Hack Squat
1
1
12 reps
8-10 reps
4
Leg Curl
2
8-10 reps
5
Stiff Leg Deadlift
1
10 reps
6
Single-Leg Leg Curl
1
8-10 reps
7
Standing Calf Raise
2
10-12 reps
8
Seated Calf Raise
1
10-12 reps
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.00 / 5
Jose A.Age 27, Man
25 days ago
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Program works great if you push yourself, swapped some movements to others that I prefer or feel better for the select muscle group. Might add an extra day on top of the 4 days to hit targeted areas that I personally lack on.
Boostcamp UserMan
2 months ago
5 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
If you watch Dorian Yates “Blood & Guts” and emulate the intensity he used, this program can be absolutely brutal. I did warm up a little more than the program says to, but that’s just my preference. I would recommend this program to anyone who can’t lift 5-6 times a week, and for people who love to challenge themselves. I got stronger almost every week, just eat a lot of calories and ensure good rest and sleep.