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11 reviews for Dorian Yates High Intensity Training (HIT) Program

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

4.03 / 5

Don Y.

Man, 57
6 days ago

5 weeks complete

8 years of prior experience

Less than expected strength gains

Less than expected muscle gains

No modifications

Need more explaining on the programs 

Pearson P.

Man, 26
11 days ago

3 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Exercises are good. Makes a change from a normal PPL split. Rest days work really well around sport etc. Number of sets just a bit strange for some exercises. Bit awkward in the gym when you are doing one set of something. Fun though !

pankaj shet

Man, 37
19 days ago

3 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great program

Fausto Carrasquillo

Man, 22
2 months ago

3 weeks complete

As expected strength gains

More than expected muscle gains

Marginal modifications

Kiệt Võ

Man, 26
5 months 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.

Anonymous

Man
5 months 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.

Man, 25
5 months ago

5 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

Significant modifications

Best app for gym

Diego B.

Man, 32
6 months ago

3 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

The best aspect is that you really can make it intense. It's a short work out if you want to. You can have some ego lifting. Who don't wanna feel like the shadow man!

Robert F.

Man, 51
6 months ago

3 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Simple and easy. Warm up then heavy set or sets then move on.

Jose A.

Man, 27
7 months 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.