Dorian Yates HIT
Dorian Yates' Blood & Guts High Intensity Training. The philosophy: one all-out working set per exercise, taken to absolute failure, beats multiple sets held back from failure. Each session takes 45–60 minutes. Warm-up sets prepare the joint — the working set is the session. Train Mon/Wed/Fri/Sat and recover fully. Progress by adding weight whenever you hit the top of the rep range.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Dorian Yates HIT — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Back, Rear Delts & Biceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bent Over Row (Barbell) | 1×12 @ 40% 1×8 @ 70% 1×6–10+ RPE 10 AMRAP | 1:30 |
| Pullover (Machine) | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | 1:30 |
| Lat Pulldown (Cable) | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | 1:30 |
| Seated Cable Row - V Grip (Cable) | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | 1:30 |
| Rear Delt Reverse Fly (Machine) | 1×12 @ 40% 1×10–12+ RPE 10 AMRAP | 1:30 |
| Bicep Curl (Barbell) | 1×12 @ 40% 1×8 @ 70% 1×6–10+ RPE 10 AMRAP | 1:30 |
| Hammer Curl (Dumbbell) | 1×10 @ 50% 1×8–12+ RPE 10 AMRAP | 1:30 |
Chest, Triceps & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Bench Press (Dumbbell) | 1×12 @ 40% 1×8 @ 70% 1×6–10+ RPE 10 AMRAP | 1:30 |
| Chest Press (Machine) | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | 1:30 |
| Cable Fly Crossovers | 1×12 @ 40% 1×10–12+ RPE 10 AMRAP | 1:30 |
| Triceps Pushdown | 1×12 @ 40% 1×8 @ 70% 1×6–10+ RPE 10 AMRAP | 1:30 |
| Triceps Extension (Dumbbell) | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | 1:30 |
| Cable Crunch | 3×15 | 1:00 |
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Dumbbell) | 1×12 @ 40% 1×8 @ 70% 1×6–10+ RPE 10 AMRAP | 1:30 |
| Lateral Raise (Dumbbell) | 1×12 @ 40% 1×10–12+ RPE 10 AMRAP | 1:30 |
| Rear Delt Reverse Fly (Dumbbell) | 1×12 @ 40% 1×10–12+ RPE 10 AMRAP | 1:30 |
| Shrug (Barbell) | 1×12 @ 40% 1×8 @ 70% 1×8–12+ RPE 10 AMRAP | 1:30 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Leg Extension (Machine) | 1×15 @ 40% 1×10–15+ RPE 10 AMRAP | 1:30 |
| Leg Press (Machine) | 1×12 @ 40% 1×8 @ 70% 1×8–10+ RPE 10 AMRAP | 1:30 |
| Hack Squat (Machine) | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | 1:30 |
| Lying Leg Curl (Machine) | 1×12 @ 40% 1×8 @ 70% 1×8–10+ RPE 10 AMRAP | 1:30 |
| Romanian Deadlift (Barbell) | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | 1:30 |
| Standing Calf Raise | 1×12 @ 40% 1×10–15+ RPE 10 AMRAP | 1:30 |
| Seated Calf Raise | 1×10–15+ RPE 10 AMRAP | 2:30 |
Source: Dorian Yates — Blood & Guts, 1994–1997; 6× Mr. Olympia
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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