Dorian Yates’ ‘Blood & Guts’ style training to see serious growth and an absolutely huge physique.
With so many workout plans floating around the Internet, social media influencers claiming to have that top secret workout weapon, and endless exercises for you to do to pack on some serious muscle mass, it can be more than overwhelming to put together a solid plan for yourself. Personal trainers can get expensive and with gyms remaining closed or at limited capacity, it can be difficult to find the time and space to get a good workout.
This is where professionals come into play. Taking notes from current or former pros is a great way to find a plan that works for you, and there are plenty to choose from. The best part is, the results are proven, as the pros did not get to professional status with lackluster workouts. Professional bodybuilders, especially Mr. Olympia winners are living and breathing proof that the plan put before you does work with determination and a will to suffer through some grueling workouts. But the payoff is too great to ignore. This workout from Dorian Yates is one to seriously fire you up on all cylinders and his ‘Blood & Guts’ style training is one that will skyrocket your growth to a new planet.
Who is Dorian Yates?
Dorian Yates, also known as “The Shadow”, is considered one of the greatest bodybuilders in modern history, holding six consecutive Mr. Olympia titles. Growing up in England, his troubled youth started after the death of his father. With little guidance, a 19-year old Yates found himself in a youth detention center where his strength impressed many. Watching other great bodybuilders, like Lee Haney, inspired Yates to join them on the list of the best ever and with extreme attention to detail and the utmost dedication, Yates began training. Soon enough, he began winning.
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Full Name: Dorian Yates (Bodybuilder) |
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| Weight | Height | Date Of Birth |
| 240-290 lbs | 5’10” | 4/19/1962 |
| Division | Era | Nationality |
| Bodybuilder | 1980, 1990 | British |
From 1992-1997, Yates would win every contest he entered. With six consecutive Olympia wins, it tied him for fifth in overall wins and put him on the list alongside other greats like Ronnie Coleman, the Austrian Oak Arnold Schwarzenegger, and Phil Heath.
‘Blood & Guts’ Style Training
Yates amassed many victories and a seriously massive physique through his style of training known as ‘Blood & Guts’. A high-intensity style of bodybuilding mixed with mass amounts of weight, Yates is considered to be what people call the first “mass monster”, those who seek maximum muscle stimulation in the shortest amount of time possible. This training style was originally popularized by Mike Mentzer, who was known for heavy duty workouts, which are done through intense sessions. This changed peoples’ idea around training from the sheer volume of work to the intensity and resistance encountered while doing it instead.
This took lifting into three different phases: lifting, holding, and lowering. By combining all three and emphasizing each in its own unique and respective way, Yates created a training style that forced growth and pushed him beyond what people thought possible. With this, he was able to achieve maximum intensity with 100% failure and serious muscle growth.
Dorian Yates Workout
Let’s take a look at Dorian Yates’ actual workout routine that he used to build that incredible size.
Chest & Biceps
| Exercise | Sets | Reps |
| Bench Press | 3 | 8 |
| Incline Press | 3 | 10 |
| Dumbbell Flyes | 3 | 10 |
| Concentration Curls | 3 | 8 |
| Barbell Curls | 3 | 8 |
| Hammer Curls | 3 | 10 |
| Cable Extensions | 3 | 8 |
| Decline Bench Press | 3 | 10 |
Back Day
| Exercise | Sets | Reps |
| Dumbbell Pullovers | 4 | 8 |
| V-Bar Pulldowns | 4 | 10 |
| Dumbbell Rows | 4 | 12 |
| Wide-Grip Rows | 4 | 10 |
| Barbell Deadlifts | 4 | 8 |
Triceps & Shoulders
| Exercise | Sets | Reps |
| Dumbbell Shoulder Press | 3 | 10 |
| Side Lateral Raises | 3 | 10 |
| Cable Lateral Raises | 3 | 8 |
| Cable Pushdown | 3 | 10 |
| Skull Crushers | 3 | 10 |
| Triceps Press (Seated) | 3 | 8 |
Heavy Leg Day
| Exercise | Sets | Reps |
| Leg Extensions | 3 | 10 |
| Leg Press | 3 | 10 |
| Hack Squats | 3 | 8 |
| Smith Machine Squats | 3 | 8 |
| Leg Curls | 3 | 10 |
| Stiff Leg Deadlifts | 3 | 10 |
| Standing Calf Raises | 3 | 12 |
Dorian Yates the Original Mass Monster
As one of the original “mass monsters”, Yates changed the bodybuilding game forever. With many seeing the success he had with this ‘Blood & Guts’ style of training, the bar was set even higher than before. While there are many ways to see huge growth with your training, this was certainly one way that differed from many and the results were evident. With six Olympia wins, he is now one of the greatest bodybuilders of the modern era and his training style is used by many to enhance their physique and really see that growth we all desperately seek.
If you really want a deeper look into the life of the bodybuilder and all he did within the sport and the years after his retirement, you can check out the film from Vladar Films, Dorian Yates: The Original Mass Monster. This documentary goes in depth into the life of Dorian and profiles his life and all that was involved in his “blood and guts” training style that helped craft the physique that brought him six Olympia wins.
The Dorian Yates Training Journal
Dorian Yates Training Journal is the entire bodybuilding career of legendary bodybuilder, Dorian Yates, in his own words as he chronicled five years of his training.
This training journal from Dorian Yates, who is a 6x Mr. Olympia champion, is written in Yates’ own words and describes in rigorous and great detail his training throughout his entire bodybuilding career. This is the first of Yates’ journal that has been published, and it details select passages over the course of five years, from 1985 to 1990.
Featured Supplements
If you are going to lift big, then you need to ensure proper recovery so those muscles continue to grow long after your workout ends. While Yates uses his own supplements to continue this growth, this featured protein powder will ensure you see huge growth while aiding in recovery and an overall better quality of life.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs 100% Grass-Fed Whey is a great protein powder that boasts an impressive array of eco-friendly accomplishments. To name a few, it’s organic, non-GMO, and gluten-free. On top of that, there are no artificial sweeteners, which is truly a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings and artificial ingredients to disguise the chalkiness of protein. That makes it worth mentioning that there are also no artificial colorings or preservatives added in Transparent Labs 100% Grass-Fed Whey. Also, if you have a sensitive stomach, allergies, or just care about the environment, this is an excellent whey isolate for you and your body weight goals and is easy to digest compared to a whey concentrate.
Dorian Yates’ Training Routine Wrap Up
Dorian Yates is considered one of the greatest bodybuilders of the modern era and an original “mass monster”. Given his “Blood & Guts” style of training that combined high intensity with serious weight, Yates revolutionized the sport and made a name for himself as one of the best. This workout is sure to fire up your muscles so they have to grow and get you looking like the pro you want to be. Be aggressive and have fun seeing huge gains while also ensuring a safe and effective lift.
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*Images courtesy of Dorian Yates Instagram
