Dorian Yates HIIT for Natural Lifters

This program is a derivation of Dorian Yates HIIT program. Additionally, it also focuses on legs and arms with a dedicated day for both. Add rest days as you desire. Volume is subjective to the user, recommendation is 1 warm-up set, 2 working sets.

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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

Week 13

Week 14

Week 15

Week 16

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lying Tricep Extension (Barbell)

Shrug (Dumbbell)

Tricep Pushdown (Cable)

Dip (Weighted)

One Arm Lateral Raise (Cable)

Back Extension (Weighted)

Cable Crunch

Side Crunch (Cable)

Shoulders, Triceps, Abs

Squat (Barbell)

Leg Press

Leg Extension

Leg Curl

Standing Calf Raise

Wrist Curls

Bicep Curl (Cable)

Legs, Forearms

Stiff Leg Deadlift

T-Bar Row

Chest Supported Row (Dumbbell)

Single Arm Row (Cable)

Single Arm Row (Dumbbell)

Single Arm Rear Delt Cable Fly

Reverse Pec Deck

Hanging Leg Raise

Back, Rear Delt & Abs

Cable Crossover

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Chest Press (Machine)

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl

Chest, Biceps

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