Written by Kyle Hunt | BEXSci.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
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In the bodybuilding world, few names command as much respect and admiration as Dorian Yates, an incredible lifter who set the standard for the sport in the 1990s. His physique had a near-perfect blend of size and conditioning, ultimately leading to six Mr. Olympia titles. However, despite his overwhelming success on the stage, his greatest contribution might be his unique training philosophy.
Dorian's training was built around high intensity. He expanded the ideas of Arthur Jones and Mike Mentzer to create a unique approach. The "Blood and Guts" routine he came up with is that of legend.
We're about to step into the shadows and uncover the secrets that fueled Dorian Yates's ascent to bodybuilding immortality - a journey through iron, sweat, and a relentless pursuit of excellence that still inspires generations of lifters worldwide.
Table of Contents:
- Who is Dorian Yates?
- The Dorian Yates Workout Split
- How To Follow The Dorian Yates Workout Routine
- Dorian Yates Diet Plan & Supplement Stack
- How You Can Train and Eat Like Dorian Yates
- FAQs
Who is Dorian Yates?
Dorian Yates, born on April 19, 1962, is a former professional bodybuilder widely regarded as one of the greatest in the sport's history. Known as "The Shadow," Yates dominated the bodybuilding scene during the 1990s. His rise to fame began when he won the British Championship in 1986 and quickly climbed the bodybuilding ranks. Yates had fifteen wins in seventeen professional contests and only two second-place finishes.
Yates' competitive bodybuilding career reached its pinnacle with six consecutive victories at the prestigious Mr. Olympia competition, starting in 1992 and continuing through 1997. His methodical and intense training style, High-Intensity Training (HIT), revolutionized how many athletes approached bodybuilding. Yates emphasized shorter, focused workout routines with maximum effort, pushing his body to its limits during each session.
One of the standout features of Dorian Yates' physique was his remarkable blend of size and conditioning, setting him apart from his competitors. His back development, in particular, became legendary in the bodybuilding community. Throughout his reign as Mr. Olympia, Yates maintained an unparalleled level of muscularity and density for the time.
After retiring from professional bodybuilding in 1997 due to injuries, Dorian stayed in the fitness industry through various business ventures. He currently owns Temple Gym and founded a supplement company called DY Nutrition.
Dorian Yates Stats:
- Height: 5’10
- Contest Weight: 260lbs
- Offseason Weight: 290lbs
- Arms: 21 inches
- Chest: 55 inches
- Thighs: 30 inches
What Is The Dorian Yates Workout Split?
It's often challenging to pinpoint a top bodybuilder's workout split. The reason is simple - they rarely have just one. Most bodybuilders train by changing their workout split every couple of months. However, that's different from what Dorian did. The following training split was what he followed for his entire pro career, meaning that you can use it continuously as well.
Dorian Yates Workout Split:
- Day #1: Shoulders and Triceps
- Day #2: Back and Rear Delts
- Day #3: Rest Day
- Day #4: Chest and Biceps
- Day #5: Rest Day
- Day #6: Legs and Calves
- Day #7: Rest Day
A couple of things stand out when looking at Dorian's training split. One, he trains each muscle group once a week, giving each body part plenty of time to recover between sessions. Although "bro splits" were once considered less effective than higher-frequency training, new research has refuted that1.
Secondly, Dorian prioritized his weak body parts. Since his chest and biceps were behind some of his other muscle groups, he included a rest day before and after that workout to maximize performance and muscle recovery.
The Dorian Yates Workout Routine
Let's set the stage: It's a cold and dreary day in Birmingham, England, but you are ecstatic because you get to watch 6x Mr. Olympia Dorian Yates train for the week. You pull up to Temple Gym and walk down the steps into the basement.
Interesting. It resembles a dungeon.
The sounds of weights clanging and people shouting are echoing through the walls. Dorian greets you at the door. Without a handshake or a smile, he waves you in. It's about to get serious. Here is the week of training that lies ahead.
Remember, there will be no workouts listed for days 3, 5, and 7. Those are rest days - use them!
Day #1: Shoulders and Triceps
The first workout of the week is a shoulders and triceps session. It starts with a Smith machine shoulder press. Dorian likes the Smith machine because its fixed vertical movement restricts lateral and horizontal motions, providing additional stability during heavy lifting. After two light warm-up sets, Dorian works up to one all-out set of 8-10 reps. The set was intense. If he got 8 reps, there was no chance of 9, even if his life depended on it.
Up next is a seated dumbbell side raise. Doing this movement from a seated position prevents using extra momentum and keeps the tension on the lateral delt. After doing 8-10 full range of motion reps to failure, Dorian busts out a few partial reps before setting the dumbbells down. Since his lateral delts are already warmed up, he jumps straight into his first working set of one-arm cable lateral raises.
Cable lateral raises are an excellent muscle builder because they keep constant tension on your shoulders through the entire range of motion. After ten demanding reps, Dorian's training partner helps him get a couple of more forced reps. On the forced reps, he slows down the eccentric part of the lift. The fourth exercise of the day is a dumbbell shrug for the traps.
The triceps portion of the workout starts with the classic cable triceps pressdown. Dorian does two sets to get warmed up before loading the whole stack of weights for one all-out set to failure. After the press downs, he grabs an EZ-curl bar for lying triceps extensions. When training the triceps, including an exercise with your elbows pointing up is important.
Exercises like the lying triceps extension target the long head of the triceps more than exercises with your elbows at your side. The last movement of the day is a single-arm reverse grip press down to finish off the triceps. And, just like that, the first workout of the week is complete.
*Each exercise has one or two warm-up sets.
|
Exercise |
Sets x Reps |
|
Smith Machine Shoulder Press |
1 x 8-10 |
|
Seated Dumbbell Lateral Raise |
1 x 8-10 |
|
One-Arm Cable Lateral Raise |
1 x 8-10 |
|
Dumbbell Shrugs |
1 x 10-12 |
|
Cable Triceps Pressdown |
1 x 10-12 |
|
Lying EZ Bar Triceps Extension |
1 x 8-10 |
|
Reverse Grip One Arm Cable Triceps Pressdown |
1 x 10-12 |
Now all you need is the correct intensity. Check out Dorian Yates performing his shoulders and triceps workout to see just how high-intensity it was (Spoiler alert: It was very intense).
Day #2: Back and Rear Delts
When most bodybuilding fans think of Dorian Yates' physique, his back is the first thing that comes to mind. Dorian has one of the best backs of all time. The combination of width and thickness was unheard of during his time and is still rare today.
Dorian's legendary back workout starts with the Nautilus pullover machine. He loves this machine because it is one of the few back exercises that takes the biceps out of the equation. You can focus on driving through your elbows, maximizing the lat contraction.
After one all-out set of pullovers, he moves onto the underhand Hammer Strength pulldown. One of Dorian's fundamental back training principles is controlling the movement. A great back is rare because most people pull with their biceps or use momentum to move the weight. To counter this, Dorian holds each rep at the bottom for a full second. Dorian is famous for saying, “if you can’t hold the weight for a second at the peak contraction, you didn’t get it there from muscular effort. You used momentum.”
The third exercise of the day, the Yates Row, is the star of the show, and named after, you guessed it, Dorian Yates himself. This exercise is a barbell row variation, and the difference between this and a typical barbell row is the back angle. On a Yates Row, you stay more upright, which allows you to handle a little more weight. The upper back portion of the workout finishes with one set of single arm chest supported rows taken to failure.
Since the rear delts are involved in many rowing movements, Dorian trained them on his back workout day. He did a reverse pec deck and a dumbbell rear raise for rear delts. Simple and effective.
To finish the back day, Dorian does weighted hyperextensions and deadlifts for the lower back. Doing deadlifts at the end is unconventional, but remember, Dorian is training to build muscle. He's not a powerlifter, so the amount of weight he moves is irrelevant. Although the overall set count is low, this back day is brutal.
*Each exercise has one or two warm-up sets.
|
Exercise |
Sets x Reps |
|
Nautilus Pullover Machine |
1 x 8-10 |
|
Underhand Hammer Strength Pulldown |
1 x 8-10 |
|
Barbell “Yates Row” |
1 x 8-10 |
|
One-Arm Hammer Strength Row |
1 x 8-10 |
|
Reverse Pec Deck |
1 x 8-10 |
|
Bent Over Dumbbell Raise |
1 x 8-10 |
|
Weighted Hyperextension |
1 x 10-12 |
|
Deadlifts |
1 x 8 |
Interested in watching the legend himself tackle this routine? Check out the video below, showing Dorian Yates performing his back and rear delts workout.
Day #4: Chest and Biceps
After a rest day, Dorian returns to the gym for a chest and biceps workout. The first exercise is an incline barbell press. Over the years, Dorian found the flat barbell bench press put too much stress on his front delts and pec tendons, so he favored the incline variation. After one all-out set of incline barbell presses with over 400 lbs, he moves on to a machine chest press.
Contrary to popular belief, machines are highly effective for muscle building. They provide a controlled range of motion, reduce the risk of injury by offering stability, and allow for targeted isolation of specific muscle groups. Dorian finishes off his chest with two fly variations: a dumbbell incline fly and a cable crossover.
The biceps portion of the workout consists of three exercises, all taken to failure. First is an incline dumbbell curl, followed by a barbell curl with an EZ curl bar, and lastly, a machine curl. If you were hoping for some additional core work, I'd recommend adding your abs day to the end of this routine.
*Each exercise has one or two warm-up sets.
|
Exercise |
Sets x Reps |
|
Incline Barbell Press |
1 x 8 |
|
Hammer Strength Machine Chest Press |
1 x 6-8 |
|
Incline Dumbbell Fly |
1 x 8 |
|
Cable Crossover |
1 x 10-12 |
|
Incline Dumbbell Curl |
1 x 6-8 |
|
EZ Bar Curl |
1 x 6-8 |
|
Nautilus Curl |
1 x 6-8 |
Here's a look at Dorian Yates performing his weekly chest and biceps workout.
Day #6: Legs and Calves
The last Dorian Yates workout of the week is leg day. One thing you will immediately notice is there are no back squats. Dorian stopped doing traditional squats early in his career because they did not work well with his hip structure. Instead, his quad training centered around leg extension, hack squat, and leg press.
Dorian incorporated both hip hinge exercises, such as stiff leg deadlifts and leg curl exercises, to maximize hamstring growth. Hip hinges target the muscles' hip extension function, while leg curls emphasize knee flexion, ensuring a comprehensive approach that fully activates and develops the hamstrings for optimal growth.
The same goes for calves. To maximize calf size, you need to do a straight-leg calf raise for the gastrocnemius and a bent-leg calf raise for the soleus.
*Each exercise has one or two warm-up sets.
|
Exercise |
Sets x Reps |
|
Leg Extensions |
1 x 10-12 |
|
Leg Press |
1 x 10-12 |
|
Hack Squat |
1 x 8-10 |
|
Leg Curl |
1 x 8-10 |
|
Stiff Leg Deadlift |
1 x 10 |
|
Standing Calf Raise |
1 x 10-12 |
|
Seated Calf Raise |
1 x 10-12 |
Here's Dorian Yates during leg day. I'd suggest drinking some pre-workout before taking this one on!
Dorian Yates Workout Training Principles
Dorian ushered in a new era in bodybuilding. Before Dorian, it was rare to see a competitive bodybuilder compete at over 250lbs. At 260, Yates was the first "mass monster" to win the Mr. Olympia. However, it wasn't just his physique that set him apart.
Dorian's Blood and Guts routine differed from what his competitors were doing. Here are three training principles he lived by.
1) High-Intensity Training:
Any discussion about Dorian Yates's training principles has to start with high-intensity training. The Blood and Guts routine is a workout philosophy characterized by brief, intense, and focused training sessions with limited working sets. The emphasis is on maximizing effort and intensity, pushing each set to complete failure.
2) Progressive Overload:
A common misconception about the Blood and Guts routine is that it is all about intensity without any means of progression. Dorian was famous for keeping track of his workouts in a training journal. Before every training session, he would review his notes and pinpoint what he needed to do to beat the logbook. Dorian was big on using progressive overload to stimulate muscle growth.
Progressive overload is gradually making your workouts more challenging over time. You can implement progressive overload by lifting heavier weights, doing more repetitions, or reducing the time needed to complete your training.
3) Maximize Recovery:
Dorian's training was lower in frequency and volume than just about every top-level bodybuilder of the time. Seeing other Mr. Olympia competitors training for 2-3 hours a day, six days a week, was typical. On the other hand, Dorian was only in the gym for 45 minutes four days a week. Of course, don't confuse the lack of time invested with a lack of effort.
To build mass, you need to stimulate the muscle with stress (hard weight lifting) and allow it time to recover. It's in the recovery process where the muscle grows and becomes stronger. Dorian found the best formula for muscle hypertrophy came down to training each muscle once a week and never more than two days in a row.
Beyond that, every 5 to 6 weeks, he would throw in a deload week where he intentionally didn't take his sets to failure to allow for more recovery.
Dorian Yates Diet Plan
You need to eat a lot of protein to get up to 290 pounds in the offseason. Dorian aimed for 1.5 grams of protein per pound of body weight, which means he was eating over 400 grams of protein in the offseason.
Here is what a typical day of eating looked like.
|
Meal |
Food |
|
Breakfast |
12 egg whites |
|
Pre Workout |
2 scoops of whey protein |
|
Post Workout |
2 scoops of whey protein |
|
Lunch |
8oz chicken breast |
|
Snack |
2 scoops of whey protein |
|
Dinner |
12oz steak |
|
Snack |
6 egg whites |
Nutrition Breakdown: 410g of protein, 410g of carbohydrates, 85g of fat, and 4045 calories
Dorian Yates Supplement Stack
There were fewer supplement options in the 1990s; however, Dorian did use what was available.
1) Protein Powder:
Eating enough meat to consume upwards of 400g of protein per day is challenging. To make things easier, Dorian had multiple daily protein shakes. He particularly liked to have a shake around his workouts and between meals.
To find your perfect protein powder, head to our article on the 14 Best Protein Powders. I recommend Optimum Nutrition Gold Standard 100% Whey Protein Powder, which has so many delicious flavor options you won't know which to choose first.
2) Creatine:
Creatine was all the rage in the 1990s as a new muscle-building supplement. Now, it is one of the most researched sports supplements in existence.
Creatine helps your muscles produce more energy, allowing you to push harder during training. It also draws more water into your muscles, promoting hydration and contributing to increased muscle size and strength. Check out our round-up of the 8 Best Creatine Supplements to find your perfect fit!
My personal favorite is Optimum Nutrition Micronized Creatine Monohydrate, which is top quality at an affordable price.
3) Caffeine:
Unfortunately for guys like Dorian, not many pre-workout and energy drinks were available in the 1990s. That said, downing a cup of coffee or a few espresso shots for caffeine before hitting the gym was common. Nowadays, he would probably mix up a pre-workout supplement.
Caffeine before lifting weights is beneficial because it boosts alertness, reduces perceived effort, and increases the release of adrenaline, helping you feel more energized and capable during your workout2. Any one of these 14 Best Pre Workout Supplements will you give you a boost, but if you want a specific recommendation, I love the blue raspberry NutraBio Pe-Workout.
4) Carbohydrates:
In the 90s, nutrient timing was a "cutting edge" nutritional strategy—part of the protocol involved having fast-acting carbs mixed with protein immediately following your workout. Research has since shown that post-workout carbs are unnecessary3.
However, getting in some simple, easy-to-digest carbs after training helped Dorian increase his calorie intake to maintain a 260+ pound frame. If you want to play around with carbs, try our Carb Cycling Meal Plan.
How You Can Train and Eat Like Dorian Yates
Training and eating like Dorian Yates requires a nearly around-the-clock dedication to bodybuilding. That said, the following five tips are things we all can learn from The Shadow to take our training and nutrition to the next level.
1) Do One Main Set For Each Exercise:
The beauty of training with maximum intensity is that you don't have to pace yourself throughout the workout. A lower volume approach allows you to get in and out of the gym quicker without sacrificing results. However, to make high-intensity training work, you must push the one set per exercise as hard as possible. Do a couple of warm-up sets and then do one working set to all-out failure or beyond.
2) Go Beyond Failure with Intensity Techniques:
Once you get a handle on hard training, you can incorporate intensity techniques to extend the set beyond failure. In Dorian Yates workout, he liked to use drop sets, rest-pause reps, negative reps, forced reps, and partial reps in the stretched position to maximize muscle growth.
3) Control The Weight (On the positive and negative):
Achieving optimal muscle growth involves a delicate balance between intensity and muscle mass technical complexity in training, emphasizing the need for both challenging workouts and a nuanced understanding of exercise mechanics. Going hard is great, but you need to use good technique, too.
In a quest to lift heavier weights, it's common for people to speed up the tempo, especially on the negative part of the lift. Yates believed in using good form, a full range of motion, and controlling the rep fully on both the positive and negative. Don't rush the set. Take your time and keep maximum tension on the muscle.
Additionally, Dorian would often pause for a second in the contracted position on back training.
4) Always Aim to Beat The Logbook:
One of the best things you can do is write down your workouts in a training journal. Dorian was famous for doing this. Doing so has multiple benefits.
One, it helps you stay organized during your training. Two, and more importantly, you can go back and see what you have done previously, so you know what to aim for next time. The best way to build in progressive overload is to lift heavier weights over time. You don't always have to beat your training diary, but the intent should always be there.
5) Eat Primarily "Bro" Foods:
Dorian was a no-nonsense type of guy, so it makes sense his nutrition plan featured mostly basic bodybuilding foods.
Yes, you can get away with having a few treats now and then, but if you are serious about your results, build your diet around chicken, beef, protein powder, oatmeal, rice, potatoes, fruit, and vegetables. Our round-up of Best Foods For Muscles is a great place to figure out what to start eating.
Dorian Yates Workout FAQs
Here are a few answers to common questions about Dorian Yates and his workout program.
How long is a Dorian Yates workout?
A Dorian Yates workout typically lasts 45-60 minutes.
How many times did Dorian Yates win Mr. Olympia?
Dorian Yates won the Mr. Olympia 6 times.
Did Dorian Yates do flat bench press?
Dorian rarely did the flat bench press. Instead, he preferred the incline barbell bench press.
How often did Dorian Yates train?
Yates trained four days per week. It was a lower training frequency than most bodybuilders, but when training for muscular failure, you need more recovery in between hitting body parts.
What age did Dorian Yates start training?
Dorian started training at 18 years old.
The Dorian Yates Workout and Diet Plan: Key Takeaways
In the sport of bodybuilding, Dorian is a legend. Even 25 years after his last Mr. Olympia, Dorian's training principles are as relevant as ever. As the next generation of lifters dig deep for a true understanding of training, it's only a matter of time before they stumble across The Shadow.
High-intensity training is not for the faint of heart. If you think getting a little pump and hanging with the boys is a good workout, this might not be your cup of tea. However, if you want to push yourself to the limit, a Yates-inspired workout is the way to go.
Looking for more great bodybuilder routines? Check out the Ronnie Coleman Workout Split and the Chris Bumstead Workout Routine.
Images courtesy of Dorian Yates' Instagram
Disclaimer: This post, focusing on Dorian Yates' workout and diet, is derived from our detailed research and offers a general overview, not our direct opinion. We have no affiliation with or endorsement from Dorian Yates.
References:
- Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men. Journal of strength and conditioning research, 33 Suppl 1. https://doi.org/10.1519/JSC.0000000000002559
- Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021). https://doi.org/10.1186/s12970-020-00383-4
- Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition. https://doi.org/10.1186/1550-2783-10-5.
Kyle Hunt
Author