This workout from Dorian Yates embodies his famous ‘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 see growth, 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. The best part is, the results are proven. By them. 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.
About 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.
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, 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 is 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
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 |
Yates’ Bodybuilding Legacy
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.
In Dorian Yates: The Original Mass Monster, a Generation Iron documentary directed by Vlad Yudin, Yates’ bodybuilding journey, ‘Blood & Guts” style training, and career aftermath are chronicled. This pro bodybuilder is one to learn from and this documentary puts a face to the famous name of Dorian Yates.
Check out the GI Original Documentary Dorian Yates: The Original Mass Monster here!
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.
Performance Lab SPORT Protein
Performance Lab SPORT Protein is a great protein supplement made from brown rice protein and is much cleaner than most out there. A great formula with amazing ingredients, this natural, safe, and effective protein is exactly what you need to see great muscle growth for both cutting or bulking. With 20g of protein and just 100 calories, this is conducive to any diet and contains zero allergens.
Price: $39.83
Performance Lab SPORT Protein won Best Protein Powder in the 2020 GI Supplement Awards. Check it out here, as well as our individual review here!
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.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Dorian Yates Instagram
