Dorian Yates’ training includes high-intensity training, coined the “Blood and Guts.”
If you’ve been struggling to find a workout routine that fits your needs, this article offers an exceptional approach inspired by the original “Mass Monster” Dorian Yates. A six-time Mr. Olympia winner and bodybuilding icon, Yates owes much of his success to his unique training philosophy.
Dorian Yates’ workout routine is designed to help you build unparalleled muscle mass and achieve extraordinary strength. In this article, we’ll explore his signature training style, dive into his nutritional strategies, and share actionable tips he recommends for crafting an effective workout plan.
| Full Name: Dorian Yates | ||
| Weight | Height | Date of Birth |
| 240-290 lbs | 5’10” | 4/19/1962 |
| Division | Era | Nationality |
| Men’s Open Bodybuilder | 1980s, 1990s | British |
Who Is Dorian Yates?
Before people referred to bodybuilders as Mass Monsters, Dorian Yates was the original Mass Monster. During his time competing in Mr. Olympia, no one could defeat him. He won the Olympia six consecutive times and retired as a champion, never being unseated in his time.
Yates grew up around Warwickshire, England, and lost his dad to death in his early teen years. At 18, Yates and his friends were arrested for being at the wrong place at the wrong time and spent time in Whatton Youth Detention Center. That was when he picked an interest in weight training.
After serving time, Yates worked at Martin’s Gym in Temple Row, Birmingham. During that time, he won the 1984 Mr. Birmingham as an amateur. In 1986, he became the Heavyweight British Champion for the first time.
Dorian Yates’ professional career records include 15 major contest wins and only two second-place wins. From 1992 to his retirement in 1997, he always came out on top in every contest he participated in. However, his successful career ended primarily because of injuries like triceps and biceps tears.
In his last 1997 Olympia, he competed with a tricep tear and still came out top. However, there was controversy among fellow critics and athletes who thought that Nasser El Sonbaty deserved the title. Notwithstanding, Dorian Yates is regarded as the first Mass Monster in bodybuilding.
One thing about Dorian Yates is that he combined peak conditioning with unbelievable and frightening muscle mass. He also had an approach of appearing days leading to a significant competition and stealing the win, which gave him the nickname “The Shadow.” (Peter McGough, a bodybuilding journalist, coined this.) Yates never confirmed nor denied that he would compete before a major competition, and it was difficult to see him because he always avoided making public appearances.
After his illustrious bodybuilding career, Dorian Yates returned to his home in England and purchased and franchised four Temple Gym centers. He also has his own weight gain and protein supplements.
Training Journal & Documentary
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, authored by 6-time Mr. Olympia champion Dorian Yates, provides a detailed and comprehensive account of his training regimen during his legendary bodybuilding career. Written in Yates’ own words, this is the first published edition of his journal, featuring select entries spanning five years, from 1985 to 1990.
For an in-depth look at the life and career of legendary bodybuilder Dorian Yates, including his accomplishments in the sport and life after retirement, check out Vladar Films’ documentary, Dorian Yates: The Original Mass Monster. This film offers a detailed exploration of Dorian’s life, highlighting his intense “Blood and Guts” training style that shaped the physique behind his six Olympia titles.
Competition History
While actively competing, Dorian Yates had fifteen major contest wins and two second-place finishes. Here are some contests that he participated in over the years.
| Year | Contest Name | Position |
| 1984 | Mr. Birmingham Novice | 1st |
| 1990 | Night of Champions | 1st |
| 1991 | Night of Champions | 2nd |
| 1991 | Mr. Olympia | 2nd |
| 1992 | Mr. Olympia | 1st |
| 1993 | Mr. Olympia | 1st |
| 1994 | Mr. Olympia | 1st |
| 1994 | Mr. Worldwide | 1st |
| 1994 | German Grand Prix | 1st |
| 1995 | Mr. Olympia | 1st |
| 1996 | Mr. Olympia | 1st |
| 1996 | Spanish Grand Prix | 1st |
| 1997 | Mr. Olympia | 1st |
Dorian Yates’ Training Routine
Dorian Yates was always about intensity during his workout routines. He never took a break during the calendar year, whether it was off-season or during the active season. Yate’s training intensity was the combination of Mike Mentzer’s and Arthur Jones’s high-intensity training (HIIT), which he termed “Blood and Guts.” No doubt, this is what made him untouchable and unbeatable at the Olympia.
It’s typical for bodybuilders to change their training approach occasionally, but Yates didn’t. Throughout his career, he maintained the same approach. Below is a sample of his weekly training.
Day 1 — Triceps & Shoulder Workout
Dorian Yates starts with two light warm-up sets, then proceeds to his major workouts. He does one set each for all the shoulder and triceps exercises and even adds a couple of forced reps, ensuring he trains to the utmost failure. This study shows that resistance training at high intensity to failure leads to maximal muscle activation, which is vital for muscle hypertrophy (1).
| Exercises | Sets | Reps |
| Smith Machine Shoulder Presses | 1 | 8-10 |
| Seated Dumbbell Side Raises | 1 | 8-10 |
| Single Arm Cable Lateral Raises | 1 | 8-10 |
| Dumbbell Shrugs | 1 | 10-12 |
| Cable Triceps Extensions | 1 | 10-12 |
| Lying EZ Bar Triceps Extensions | 1 | 8-10 |
| Reverse Grip Single Arm Cable Triceps Extensions | 1 | 10-12 |
Day 2 — Rear Delts & Back Workout
| Exercises | Sets | Reps |
| Machine Pullovers | 1 | 8-10 |
| Reverse Grip Hammer Strength Pulldowns | 1 | 8-10 |
| Barbell Rows | 1 | 8-10 |
| Single Arm Hammer Strength Rows | 1 | 8-10 |
| Machine Reverse Flys | 1 | 8-10 |
| Dumbbell Bent Over Raises | 1 | 8-10 |
| Weighted Hyperextensions | 1 | 10-12 |
| Deadlifts | 1 | 8 |
Day 3 — Rest
Dorian Yates takes his time to rest and recover after two intense days of weight lifting.
Day 4 — Biceps & Chest Workout
Yates does at least two warm-up sets for each exercise before starting his working sets. A study shows that warm-ups before major exercises can help improve exercise performance (2).
| Exercises | Sets | Reps |
| Barbell Incline Presses | 1 | 8 |
| Hammer Strength Machine Chest Presses | 1 | 6-8 |
| Dumbbell Incline Flys | 1 | 8 |
| Cable Crossovers | 1 | 10-12 |
| Dumbbell Incline Curls | 1 | 6-8 |
| EZ Bar Curls | 1 | 6-8 |
| Nautilus Chest Curls | 1 | 6-8 |
Day 5 — Rest
Day 6 — Leg Workout
| Exercises | Sets | Reps |
| Leg Extensions | 1 | 10-12 |
| Leg Presses | 1 | 10-12 |
| Hack Squats | 1 | 8-10 |
| Hamstring Curls | 1 | 8-10 |
| Stiff Leg Deadlifts | 1 | 10 |
| Standing Calf Raises | 1 | 10-12 |
| Seated Calf Raises | 1 | 10-12 |
Day 7 — Rest
Workout Notes
If you adopt the “Mass Monster ” approach to training, remember that pre-workouts are crucial for improving exercise performance.
Warm-Ups
Before Dorian Yates begins working sets, he always does one or two light warm-up sets. This helps get his blood pumping and movements right for the major exercises involving heavy loads.
Training Split & Intensity
Yates uses a split variation of HIIT to train his muscle groups. He calls these the Blood and Guts workouts. The goal is to maximize effort and intensity while pushing to failure. He often even has a spotter assist him with a few forced reps.
Meal Plan
To be as massive as the Mass Monster, you must eat protein-rich meals and take many supplements. Yates built his diet around protein shakes, chicken, oatmeal, rice, fruits, beef, and vegetables.
Rest
The six-time Olympia winner never joked with his rest days. He considered rest as important as spending time in the gym. His rest time was for his muscles to recover and recuperate, effectively boosting muscle growth.
Wrap Up
Embracing the Dorian Yates workout routine demands determination. But if you’re aiming for exceptional results, this regimen delivers. After all, winning the Olympia six times in a row without challenge is a testament to the effectiveness of his methods. Why not try the Mass Monster’s approach and unlock its remarkable benefits?
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References
- Looney, D. P., Kraemer, W. J., Joseph, M. F., Comstock, B. A., Denegar, C. R., Flanagan, S. D., Newton, R. U., Szivak, T. K., DuPont, W. H., Hooper, D. R., Häkkinen, K., & Maresh, C. M. (2016). Electromyographical and Perceptual Responses to Different Resistance Intensities in a Squat Protocol: Does Performing Sets to Failure With Light Loads Produce the Same Activity?. Journal of strength and conditioning research, 30(3), 792–799. https://doi.org/10.1519/JSC.0000000000001109
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
