Dorian Yates Beginner HIT

Gain muscle. Aim for the reps listed and increase weight when you surpass that amount of reps. 1 day on 1 day off. 2-3 light to medium warm up sets for the first exercise of each body part to be worked. 1 warm up for subsequent exercises of the same body part. Use partial reps/rest pause/dropset techniques to maximise this program. This program can be completed with only a squat rack, barbell and dumbbells by substituting some of the exercises. Follow this program until you stop seeing results. LISTEN TO YOUR BODY, rest more if needed.

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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

Stretch first, 2-3 warm up sets for first exercise of body part being worked. 1 warm up set after.

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chin-Up (Weighted)

Bent Over Row (Barbell)

Deadlift (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Upper Body Day

REST

Squat (Barbell)

Leg Press

Romanian Deadlift (Barbell)

Standing Calf Raise

Seated Calf Raise

Bicep Curl (Barbell)

Bicep Curl (Dumbbell)

Tricep Extension (Dumbbell)

Bench Press (Close Grip)

Lower Body Day

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