logo
BoostcampPNG

Dorian Yates Top 10 for life

by Michael J.

Program Description

These selected exercises were picked by Dorian Yates(on the Old school bodybuilding podcast)under the premise of only having 10 exercises for life. 2 to 3 times per week. With every exercise having the final set be to failure.Can be done indefinitely.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 17, 2025 01:48
  • Last Edited
    Apr 17, 2025 02:13
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8-12 reps
-
-
-
2
Leg Extension
1
1
8-12 reps
-
-
-
3
Pullover (Machine)
1
1
8-12 reps
-
-
-
4
Incline Bench Press (Barbell)
1
1
8-12 reps
-
-
-
5
Hack Squat
1
1
8-12 reps
-
-
-
6
Lateral Raise (Dumbbell)
1
1
8-12 reps
-
-
-
7
Concentration Curl
1
1
8-12 reps
-
-
-
8
Tricep Pushdown (Cable)
1
1
8-12 reps
-
-
-
9
Standing Calf Raise
1
1
15-20 reps
-
-
-
10
Chest Fly (Machine)
1
1
8-12 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
8-12 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
8-12 Reps
-
-
-
3
Pullover (Machine)
1 Set
1 Set
8-12 Reps
-
-
-
4
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
-
-
-
5
Hack Squat
1 Set
1 Set
8-12 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
-
-
-
7
Concentration Curl
1 Set
1 Set
8-12 Reps
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
-
-
-
9
Standing Calf Raise
1 Set
1 Set
15-20 Reps
-
-
-
10
Chest Fly (Machine)
1 Set
1 Set
8-12 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
8-12 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
8-12 Reps
-
-
-
3
Pullover (Machine)
1 Set
1 Set
8-12 Reps
-
-
-
4
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
-
-
-
5
Hack Squat
1 Set
1 Set
8-12 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
-
-
-
7
Concentration Curl
1 Set
1 Set
8-12 Reps
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
-
-
-
9
Standing Calf Raise
1 Set
1 Set
15-20 Reps
-
-
-
10
Chest Fly (Machine)
1 Set
1 Set
8-12 Reps
-
-
-
Day 3
1
Lat Pulldown
1 Set
1 Set
8-12 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
8-12 Reps
-
-
-
3
Pullover (Machine)
1 Set
1 Set
8-12 Reps
-
-
-
4
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
-
-
-
5
Hack Squat
1 Set
1 Set
8-12 Reps
-
-
-
6
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
-
-
-
7
Concentration Curl
1 Set
1 Set
8-12 Reps
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
-
-
-
9
Standing Calf Raise
1 Set
1 Set
15-20 Reps
-
-
-
10
Chest Fly (Machine)
1 Set
1 Set
8-12 Reps
-
-
-