Dorian Yates 1995 Mr. Olympia Program

Olympia Legend: Dorian Yates | Muscle & Fitness
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Dorian Andrew Mientjez Yates is an English retired professional bodybuilder. He won the Mr. Olympia title six consecutive times from 1992 to 1997 and has the fifth-highest number of Mr. Olympia wins in history. Dorian is also known as “The Shadow” because he spent all year training in his Dungeon Gym in Birmingham called ‘Temple Gym’ for Mr. Olympia and made little to no appearances.

He states that during his years training for Mr Olympia he lived like a Monk. No partying, no drinking, no public appearances, no stupid movie appearances or WWE guest celebrity fights. He lived and breathed bodybuilding and was meticulous about making notes on his training accumulating hundreds of training journals.

Yates was the guy who took it too the next level in bodybuilding – before Ronnie Coleman it was Yates who took size and mass to the extreme. Something he does not regret. His career ended mainly due to injuries that prevented him from training the way he liked too.

The style of training he adopted in his later years of winning Mr. Olympia was something called “Heavy Duty” training or H.I.T (high intensity training). This was popularized first by Mike Mentzer in the 70’s.

Mike Mentzer - Wikipedia
Mike Mentzer

Its based on the principle that shorter workouts, heavier weight, less training frequency and pushing beyond failure is how you put on size and mass. Now both athletes have not hidden the fact that they took PED (performance enhancing drugs) but the size they both achieved would not have been possible following the traditional style of bodybuilding training (the 4 sets of 10-12 reps cookie cutter).

The focus is going beyond the point of failure, this is when the muscles are stressed to the extreme, therefore forcing the muscles to grow bigger and stronger for future training sessions to accommodate this new level of stress.

Your perform two warmup sets of 10-12 reps (with 1-2 reps in reserve) then 1-2 heavy duty H.I.T sets to complete failure. You perform 5-8 reps with PERFECT technique, then adopt beyond failure training techniques seen below for another 2-5 reps.

  • Pause Reps
  • Negative Reps
  • Assisted Reps
  • Quarter Reps

If you want to see this in action I have included my Dorian Yates motivation video below showing him putting this H.I.T style of training into practice.

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