12 Week Dorian Yates Workout Routine with PDF

Dorian Yates Workout Routine

I’ve shared the ultimate Dorian Yates workout routine for those who want to build a firm, thick, and aesthetic physique.

Dorian Yates is one of the most revered bodybuilders of all time. He bagged six consecutive Mr. Olympia titles from 1992 to 1997.

Besides his massive and well-defined physique, he is known for his innovative and intense training approaches.

He used to follow High-Intensity Training (HIT), which involves performing fewer sets and reps with maximum effort.

Sir Dorian believed in performing each set to near failure to stimulate muscle growth.

If you’re one of the fitness enthusiasts looking for his complete HIT Blood & Guts 4 day split program, you can explore this routine.

I’ve structured his routine in the best possible way that will help you train in an organized manner and achieve maximum results.

You can try this program for 12 weeks with dedication, discipline, and proper nutrition if you want to maximize muscle growth and achieve your desired shape.

The Dorian Yates Training Strategies

1. High-Intensity Training

The HIT training approach helped Dorian build an impressive physique. His training involves performing fewer sets and reps with all efforts. He used to perform a single, all-out set for each exercise, near failure to maximize muscle fiber stimulation.

2. Warm-Up Sets

Yates was accustomed to performing one or two warm-up sets before going for the single all-out set. Warm-up sets help activate and prepare the muscles to lift heavy and minimize the risk of injuries.

3. Focused Negative Reps

Dorian Yates prioritizes including the negative reps in his routine. Negative reps involve focusing on the eccentric (lowering) phase of the lift when the muscles are highly contracted. You can perform negative reps with the help of a spotter who can assist you in lifting the weight until your arms are at the lockout position.

4. Partial Range of Motion

Dorian Yates utilized a controlled and limited range of motion in his training to maintain constant tension on the muscles throughout the movement. Doing partial reps will help you lift more, increase the time under tension, and promote muscular hypertrophy.1 Goto M, Maeda C, Hirayama T, et al. Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. J Strength Cond Res. 2019;33(5):1286-1294. doi:10.1519/JSC.0000000000002051

The Ultimate Dorian Yates Workout Plan (Blood & Guts)

SUMMARY

  • Suggested Program Duration: 12 Weeks
  • Split Type: Dorian Yates Blood & Guts
  • Sessions/week: 4 days a week
  • Duration/session: 60-90 minutes
  • Program Goal: Promote Strength and Hypertrophy
  • Target Gender: Men
  • Workout Difficulty: Intermediate to Advanced

SCHEDULE

  • Monday: Delts, Traps, Triceps, and Abs
  • Tuesday: Back and Rear Delts
  • Wednesday: Rest
  • Thursday: Chest and Biceps
  • Friday: Quads, Hamstrings, and Calves
  • Saturday: Rest
  • Sunday: Rest

Note: This routine can vary from the one Dorian Yates used to follow.

Rest between sets: 1-2 minutes

Monday – Shoulder, Traps, Triceps, and Abs

Warm-up:

  • 5-minute Treadmill or Biking
  • Prone IYT Raises (2 sets of 5 reps)
  • Banded Pull Apart (1 set x 10 reps)
  • One-arm DB Upright External Rotation (1 set x 12 reps per arm)
  • Prone Around The World (1 sets x 6-8 reps)

Main Workout:

ExerciseReps x Sets
Smith Machine Overhead Press12-15 x 2 (warm-up) and 8-10 x 1 (working)
Dumbbell Lateral Raises10-12 x 2 (warm-up) and 8-10 x 1 (working)
1-arm Cable Lateral Raises10-12 x 1 (warm-up) and 8-10 x 1 (working)
Dumbbell Shrug10-12 x 1 (warm-up) and 8-10 x 1 (working)
Triceps Pushdown10-12 x 2 (warm-up) and 8-10 x 1 (working)
Skull Crusher10-12 x 1 (warm-up) and 6-8 x 1 (working)
One-arm Reverse Pushdown10-12 x 1 (warm-up) and 8-10 x 1 (working)
Roman Chair Sit-up20 x 1
Standard Crunch20 x 1
Reverse Crunch20 x 1
Dorian Yates workout program

Tuesday – Back and Posterior Delts

Warm-up:

Main Workout:

ExerciseReps x Sets
Machine Pullover10-12 x 2 (warm-up) and 8-10 x 1 (working)
Hammer Pulldown10-12 x 2 (warm-up) and 8-10 x 1 (working)
Bent-over Barbell Row10-12 x 2 (warm-up) and 8-10 x 1 (working)
One-arm Machine Row10-12 x 1 (warm-up) and 8-10 x 1 (working)
Reverse Pec Deck Fly10-12 x 2 (warm-up) and 8-10 x 1 (working)
DB Rear Delt Raises10-12 x 1 (warm-up) and 8-10 x 1 (working)
Hyperextension10-12 x 1 (warm-up) and 8-10 x 1 (working)
Dorian Deadlift8-10 x 1 (warm-up) and 6-8 x 1 (working)

Exercise Replacement:

  • If your gym doesn’t have pullover and pulldown machines, replace the neutral grip lat pulldown with the hammer machine and the dumbbell pullover with the machine pullover.

Thursday – Chest and Biceps

Warm-up:

  • 5-minute Low-Intensity Treadmill/Bicycling
  • Single-arm Dumbbell Upright External Rotation (1 set x 12 reps per arm)
  • Single-arm DB Lateral External Rotation (1 set x 12 reps per arm)
  • Banded Pull-apart (10 reps)
  • Inverted Row (10 reps)
  • Dive Bomber Pushups (10 reps)

Main Workout:

ExerciseReps x Sets
Incline Barbell Bench Press12-15 x 2 (warm-up) and 8-10 x 1 (working)
Seated Machine Chest Press10-12 x 2 (warm-up) and 8-10 x 1 (working)
Incline Dumbbell Fly10-12 x 1 (warm-up) and 6-8 x 1 (working)
Decline Cable Chest Fly10-12 x 1 (warm-up) and 8-10 x 1 (working)
Incline Dumbbell Curl10-12 x 1 (warm-up) and 6-8 x 1 (working)
EZ Bar Biceps Curl10-12 x 1 (warm-up) and 6-8 x 1 (working)
One-arm Preacher Curl10-12 x 1 (warm-up) and 6-8 x 1 (working)
Dorian Yates Workout Schedule

Friday – Quads, Hamstrings, and Calves

Warm-up:

  • Stationary Bicycling (5-minutes low intensity)
  • Lying Hip Twist (10 reps on each side)
  • Low Lunge (5 reps on each side, 5-sec hold during each repetition)
  • Isometric Lateral Lunges (5 reps on each side, 5-sec hold during each repetition)
  • Front and Lateral Leg Swing (10 reps on each side)
  • Seated Forward Toe Reach (5 reps with 5-sec hold during each repetition)
  • Lying Crossover Stretch (5 reps on each side, 5-sec hold during each repetition)
  • Inchworm (30 seconds)

Main Workout:

ExerciseReps x Sets
Leg Extension12-15 x 2 (warm-up) and 8-10 x 1 (working)
Leg Press10-12 x 2 (warm-up) and 8-10 x 1 (working)
Hack Squat10-12 x 1 (warm-up) and 6-8 x 1 (working)
Seated Leg Curl10-12 x 1 (warm-up) and 8-10 x 1 (working)
Stiff-legged Deadlift10-12 x 1 (warm-up) and 6-8 x 1 (working)
Calf Press10-12 x 1 (warm-up) and 6-8 x 1 (working)
Seated Calf Raise10-12 x 1 (warm-up) and 6-8 x 1 (working)
Dorian Yates workout plan

Download The Dorian Yates Workout Routine PDF

Who Can Follow Dorian’s HIT Program?

The Dorian Yates high-intensity training program is for everyone who wants to build a thick, muscular, and sizeable physique. However, it requires skill, experience, and strength to follow his program.

So, those who are training for a while and want to challenge their strength and endurance with immensely intense workouts can follow Dorian’s Blood & Guts workout plan.

But if you lack core strength, are not familiar with the technicality of the exercises mentioned in this program, want to lose weight, or have any health issues, it is best to avoid this routine.

Recommended Macros for Muscle Building

Diet is essential in repairing and healing muscles and increasing muscle growth.

Your diet must include key nutrients, such as protein (highly important), carbs, fats, and fiber.

For your information, one gram of protein and carb has 4 calories, while 1 gram of fat contains 9 calories.

You should take the following amount of nutrients according to an article published by the National Institute of Health:2 Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019;7(7):154. Published 2019 Jun 26. doi:10.3390/sports7070154

  • Protein – You need to consume sufficient protein 1.6–2.2 g/kg/day with optimal amounts of 0.40–0.55 g/kg per meal and distributed evenly throughout the day (3–6 meals), including within 1–2 hours pre and post-training.
  • Fats – You can take fats in moderate amounts, like 0.5–1.5 g/kg/day.
  • Carbohydrates:  You can consume sufficient amounts of carbs, such as 3–5 g/kg/day, to support energy demands from resistance exercise.

Other than the above nutrients, Creatine monohydrate (3–5 g/day), caffeine (5–6 mg/kg), beta-alanine (3–5 g/day), and citrulline malate (8 g/day) might yield ergogenic effects that can be beneficial for bodybuilders – study suggested.

Related Workout Programs: 

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References

  • 1
    Goto M, Maeda C, Hirayama T, et al. Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. J Strength Cond Res. 2019;33(5):1286-1294. doi:10.1519/JSC.0000000000002051
  • 2
    Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019;7(7):154. Published 2019 Jun 26. doi:10.3390/sports7070154

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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