Dorian Yates Blood & Guts
Dorian Yates Blood & Guts is a 4-day bodybuilding training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the Dorian Yates Blood & Guts?
Dorian Yates Blood & Guts is a 4-day bodybuilding training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Shoulder Press — warm-up + 1 all-out working set
- Lateral Raise — 1 hard working set
- Rear Delt Fly — 1 hard working set
- Triceps Pressdown — 1 hard working set
- Skull Crusher — 1 hard working set
- Abs — 2–3 sets
Blood & Guts is a high-intensity, low-volume bodybuilding approach; warm-ups are not counted as the single hard work set.
- Pulldown or Pull-Up — 1 hard working set
- Barbell or Machine Row — 1 hard working set
- Cable Row — 1 hard working set
- Pullover — 1 hard working set
- Rear Delt Fly — 1 hard working set
Use controlled reps and an appropriate warm-up before the intense work sets.
- Incline Press — 1 hard working set
- Machine or Dumbbell Press — 1 hard working set
- Fly — 1 hard working set
- Barbell Curl — 1 hard working set
- Preacher Curl — 1 hard working set
The defining feature is effort and low working-set volume rather than accumulating many sets.
- Leg Extension — 1 hard working set
- Leg Press — 1 hard working set
- Squat or Hack Squat — 1 hard working set
- Leg Curl — 1 hard working set
- Stiff-Leg Deadlift — 1 hard working set
- Calf Raise — 1–2 hard working sets
Allow substantial recovery after the high-intensity leg session.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured bodybuilding routine with a clear weekly schedule.
Goal
Muscle building
Progression
Dorian Yates' Blood & Guts style emphasizes progressive overload using very hard working sets after thorough warm-ups. Exact exercise order and intensity techniques vary by edition and routine phase.
Accuracy note
This is a faithful high-level representation of the Blood & Guts high-intensity philosophy, not a claim to reproduce every exercise or intensity technique from the original video/book.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Dorian Yates Blood & Guts
How many days per week is the Dorian Yates Blood & Guts?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Dorian Yates Blood & Guts for?
People seeking a structured bodybuilding routine with a clear weekly schedule.
Can I track the Dorian Yates Blood & Guts in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.