Post on 02-Apr-2018
7/27/2019 Yates Mr. Olympia Training Programs
1/4
Yates' 1993 Mr. Olympia Routine
My Training Split
This year I trained each bodypart only once a week on a four-day split. Each wokroutlasts 40-60 minutes maximum. Of actual weight training, I was doing perhaps 3 hours a
week compared to some guys who would do that in a day!
Schedule:
Day 1: Shoulders, Triceps,Abs
Day 2: Back, Rear Delts
Day 3: Off
Day 4: Chest, Biceps
Day 5: Off
Day 6: Legs
Day 7: Off
Day 8: Off (optional depending on recovery ability)
The Routine
Day One: Shoulders& Triceps
EXERCISES SETS REPS WEIGHT (lbs)
Dumbbell Press 2 warmups, 1 to failure 6-8 160's
or Smith Machine Press Behind Neck 2 warmups, 1 to failure 6-8 320
Seated or Standing Lateral Raise 1 triple drop 5,5,5 75,50,40's
Cable Lateral Raise (one Arm) 1 to failure 6-8 75
Nautilus Tricep Extensions 2 warmups,1 to failure 6-8 200Cable Pressdowns 1 to failure 6-8 200
Crunches superset with Reverse Crunches 3 cycles 12-15 bodyweight
Day Two: Back, Rear Delts
7/27/2019 Yates Mr. Olympia Training Programs
2/4
EXERCISES SETS REPS WEIGHT(lbs)
Nautilus Plateloader Pullover 2 warmups, 1 to failure 5-8 560
or Reverse Grip Pulldown 2 warmups,1 to failure 5-8 450
Chins (regular grip) 1 10-12 bodyweight
The Yates Row 1 warmup, 1 to failure 5-8 450
Hammer Row 1 5-8 495
or Base Pulley Row 1 5-8 350
Bent-over Laterals or Rear Delt Machine 1 5-8 100's
Barbell Shrugs 1 5-8 600
Hyperextensions 1 10-12 30
Deadlifts 1 5-8 405
Day Four: Chest, Biceps
EXERCISES SETS REPS WEIGHT(lbs)
Smith Machine Decline Bench Press 3 warmups,1 to failure 6-8 495
Incline Press 1 to failure 6-8 435
Dumbbell Flyes 1 warmup, 1 triple drop 6,6,6 65's to 20's
Dumbbell Incline or Concentration Curl 1 6-8 75-80
Barbell Curl 1 6-8 150
Hammer Curl 1 6-8 65-70
Day Six: Legs
EXERCISES SETS REPS WEIGHT(lbs)
Leg Extensions 2 warmups, 1 to failure 8-10 300
Leg Press 2 warmups,1 to failure 8-10 1500
or Smith Machine Squats 1 to failure 8-10 600
Hack Squat 1 to failure 8-10 400
Leg Curls 1 8-10 stack
Seated Leg Curls 1 8-10 stack
Standing Leg Curls 1 8-10 130
Stiff Leg Deadlifts 1 8-10 350
Standing Calf Raises 1 12-15 1500
Seated Calf Raises 1 12-15 270
7/27/2019 Yates Mr. Olympia Training Programs
3/4
Yates' 1995 Mr. Olympia Routine
The training split and routine below represents my schedule for the last 6 weeks of my1995 precontest program. I trained to failure and kept up a 2 on/1 off schedule that
equated to a 6 day training cycle. Prior to the last 6 weeks, I used forced reps od mostmain sets and occasionally employed negatives. To accomodate that greater intensity, Iwould rest on Day 5, do legs on Day 6 and rest again on Day 7 before restarting cycle.
Warmup sets are denoted by a single asterisk (*).
Schedule:
Day 1: Delts,traps,triceps and abs
Day 2: BAck and rear delts
Day 3: Off
Day 4: Chest, biceps and abs
Day 5: Quads, hamstrings and calves
Day 6: Off
Day 7: Repeat Day 1
WORKOUT ONE: DELTS, TRAPS, TRICEPS AND ABS
EXERCISES SETS REPS POUNDAGE
Dumbbell Press 2 warmups,1 to failure 8-10 150's
Seated Laterals 1 warmup,1 to failure 8-10 65's
One Arm Cable Laterals 1 to failure 8-10 70
Dumbbell Shrugs 1 warmup,1 to failure 10-12 185's
Triceps Pushdowns 1 warmup, 1 to failure 8-10 180
Lying EZ-curl Tricep Extensions 1 warmup, 1 to failure 8-10 140
One Arm Nautilus Extensions 1 to failure 8-10 stack
Roman Chair Sit-ups 1 20 bodyweight
Crunches 2 20 bodyweight
Reverse Crunches 2 20 bodyweight
WORKOUT TWO: BACK AND REAR DELTS
7/27/2019 Yates Mr. Olympia Training Programs
4/4
EXERCISES SETS REPS POUNDAGE
Hammer Pulldowns(reverse grip) 2 warmups,1 to failure 8-10 285
or Nautilus Pullovers 2 warmups,1 to failure 8-10 440
Barbell Rows 1 warmup, 1 to failure 8-10 375
One Arm Hammer Rows 1 to failure 8-10 245
Cable Rows (overhand grip) 1 to failure 8-10 stack
Rear Delt Machine 1 to failure 8-10 110
Bent-over Dummbell Raises 1 to failure 8-10 95's
Hyperextensions 1 to failure 10-12 40
Deadlifts 1 warmup,1 to failure 8 405
WORKOUT THREE: CHEST, BICEPS AND ABS
EXERCISES SETS REPS POOUNDAGE
Incline Bench Press 3 warmups,1 to failure 8 425
Hammer Seated Bench Press 1warmup, 1 to failure 6-8 350
Incline D-b Flyes 1warmup,1 to failure 8 110's
Cable Crossovers 1 to failure 10-12 2 x 90
Incline D-b Curls 1 warmup,1 to failure 6-8 70's
EZ Curl Barbell Curls 1 warmup, 1 to failure 6-8 140
Nautilus Curls 1 to failure 6-8 120
Abs same as workout one
WORKOUT FOUR: LEGS
EXERCISES SETS REPS POUNDAGE
Leg Extensions 2 warmups, 1 to failure 10-12 270
Leg Press 2 warmups, 1 to failure 10-12 1265
Hack Squats 1 warmup, 1 to failure 8-10 660
Lying Leg Curls 1 warmup,1 to failure 8-10 180
Stiff Leg Deadlifts 1 to failure 10 350
Single Leg Curls 1 to failure 8-10 50
Standing Calf Raises 1 warmup,1 to failure 10-12 1300
Seated Caalf Raises 1 to failure 10-12 250