Workout Routine

Free

Dorian Yates

by bobirobi

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Based on the philosophy of Mike Mentzer. Each series must be performed to muscle failure, preceded by one warm-up series with 50% of the load of the working set.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Delts/Traps/Triceps/ABS

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs
Extra 3+ reps, increase TM by 4 lbs

seated shoulder press

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs
Extra 3+ reps, increase TM by 4 lbs

lateral raise

2 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 3 lbs
Extra 3+ reps, increase TM by 6 lbs

cable lateral raise

1×10+

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
100% TM
25 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs
Extra 3+ reps, increase TM by 4 lbs

shrug

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 3 lbs
Extra 3+ reps, increase TM by 6 lbs

triceps pushdowns

2 sets

California press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
100% TM
150 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 5 lbs

California press

2 sets

Crunch

Set
Reps
Rest time
1
20 +
amrap
100 sec

Crunch

1×20+

Reverse crunch

Set
Reps
Rest time
1
20 +
amrap
100 sec

Reverse crunch

1×20+

Back

Hammer pulldown (reverse grip)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Hammer pulldown (reverse grip)

2 sets

Machine pullover

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

Machine pullover

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
100% TM
150 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

barbell row

2 sets

One arm hammer row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 3 lbs
Extra 3+ reps, increase TM by 6 lbs

One arm hammer row

1×8+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 3 lbs
Extra 3+ reps, increase TM by 6 lbs

rear delt fly

1×8+

bentover lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs
Extra 3+ reps, increase TM by 4 lbs

bentover lateral raise

1×8+

back extension

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

back extension

1×8+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
8
100 sec
2
100% TM
150 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

deadlift

2×8+

Chest/Biceps/Abs

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
100% TM
150 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

incline bench press

2 sets

Machine seated press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
100% TM
45 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 3 lbs
Extra 3+ reps, increase TM by 6 lbs

Machine seated press

2 sets

Incline fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Incline fly

2 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
10
100 sec
2
100% TM
25 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2 lbs
Extra 3+ reps, increase TM by 4 lbs

seated incline curl

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
10
100 sec
2
100% TM
150 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

curl

2 sets

Roman chair sit up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
110 lbs
20
100 sec

Roman chair sit up

1×20

Crunch

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec

Crunch

2×20

Reverse crunch

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec

Reverse crunch

2×20

Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
15
100 sec
2
100% TM
45 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 3 lbs
Extra 3+ reps, increase TM by 6 lbs

leg extension

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
70 lbs
12
100 sec
2
100% TM
110 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

leg press

2 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
100% TM
150 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

hack squat

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
100 sec
2
100% TM
45 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 6 lbs
Extra 3+ reps, increase TM by 11 lbs

leg curl

2×10+

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

straight leg deadlift

1×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
12
100 sec
2
100% TM
150 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

calf raise

2×12+

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
45 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Seated calf raise

1×12+