Dorian Yates High Intensity Training (HIT) Program
by Dorian Yates
424 athletes joined
4-day Split High Intensity Training (HIT) program from one of the greatest bodybuilders of all time.
4.18
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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
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Days Per Week4 days
- Time Per Workout60 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(7 ratings)
Only ratings with written feedback are displayed here.
4.18 / 5
Kiệt VõAge 26, Man
18 days ago
4 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
best HIT program
gained much of muscle, especially in the back.
Boostcamp UserMan
a month ago
3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program but workouts might be a bit lengthy depending on how much you rest.
Dorian Yates, a six-time Mr. Olympia (1992-1997), is renowned for his revolutionary training approach and intense physique, which reshaped the standards of professional bodybuilding. Known as "The Shadow," Yates brought unprecedented muscle mass and density to the stage. His training methods, often referred to as "Blood and Guts," were based on High-Intensity Training (HIT), influenced by Arthur Jones and Mike Mentzer. This approach focused on shorter, more intense workouts with fewer sets but maximal effort.
Yates believed in training each body part once a week using one or two all-out sets per exercise after thorough warm-ups and gradual weight progression. His style emphasized form, extreme focus, and pushing muscles to failure in these brief but brutally intense sessions, aiming to stimulate growth while allowing ample recovery time. His approach has inspired athletes worldwide, emphasizing quality over quantity in training, and now you can follow his workout with the program available on the Boostcamp App.