Dorian Yates is a retired professional bodybuilder who is regarded as one of the greatest bodybuilders in history.
In this article we will discuss exactly how much dedication it takes to become one of the masters of bodybuilding. It will include Dorian Yates’s Training Program, his diet plan and what supplementation he used to take him to the top of the sport.
Before I dive into training programs and diet plans I am going to tell you some background information about the man himself.
Introduction to Dorian Yates: The Shadow
Dorian Yates was born on April 19, 1962, in Solihull, England. Bodybuilding was not always his main interest and he had a variety of jobs before starting his career in bodybuilding until it became his main interest later in life.
Before pursuing bodybuilding full-time, Yates studied mechanical engineering at Birmingham’s Aston University. He didn’t complete his degree but whilst at university, he began training for bodybuilding.
After leaving university, he worked as a bouncer, where his interest in bodybuilding began to grow. Once he decided to focus on bodybuilding, he committed himself to the sport and developed the intense training and diet program that lead him to become one of the most successful bodybuilders of all time.
In 1992, Dorian won the Mr. Olympia competition and went on to win it six times consecutively from 1992 to 1997. He earned the nickname of “The Shadow” after unexpectedly appearing at major bodybuilding contests and winning, despite not being seen for long periods beforehand.
Yates retired from professional bodybuilding following his sixth title in 1997, but remains active in the fitness and bodybuilding community to this day.
So, what does it take to become one of the most successful professional bodybuilders of all time? Let’s take a look at Dorian Yates’s training program and find out.
Breaking Down the Dorian Yates’s Training Program
Yates transformed the sport of bodybuilding with his approach to training, which emphasized high-intensity, low-volume workouts and focused on muscle quality and density.
His unique training program involve doing different exercises for each body part with maximum intensity for only one set to failure, not including warm up sets. Yates performed one or two warm-up sets before going for the single all-out set. Warm-up sets helped him to prepare his muscles to lift heavy and minimize the risk of injuries.
He followed a four day workout split and performed moderate intensity cardio 2-3 times a week for about 20 minutes on days that he does not workout. Dorian advises not to do cardio immediately after a workout because it reduces muscle gains.
Dorian Yates’s Training Program (Blood and Guts)
Dorian Yates used the blood and guts training split with high volume and intensity.
Here is what the blood and guts training split looks like:
- Monday: Shoulders, Traps, Triceps, and Abs
- Tuesday: Back and Rear Deltoids
- Wednesday: Rest and Recovery
- Thursday: Chest and Biceps
- Friday: Quads, Hamstrings, and Calves
- Saturday: Rest and Recovery
- Sunday: Rest and Recovery
Monday: Shoulders, 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:
| Exercise | Warm-up Sets | Working Sets | Muscles Worked |
|---|---|---|---|
| Smith Machine Overhead Press | 12-15 x 2 | 8-10 x 1 | Shoulders, Triceps |
| Dumbbell Lateral Raises | 10-12 x 2 | 8-10 x 1 | Shoulders |
| 1-arm Cable Lateral Raises | 10-12 x 1 | 8-10 x 1 | Shoulders |
| Dumbbell Shrug | 10-12 x 1 | 8-10 x 1 | Trapezius, Shoulders |
| Triceps Pushdown | 10-12 x 2 | 8-10 x 1 | Triceps |
| Skull Crusher | 10-12 x 1 | 6-8 x 1 | Triceps |
| One-arm Reverse Pushdown | 10-12 x 1 | 8-10 x 1 | Triceps |
| Roman Chair Sit-up | 20 x 1 | Abdominals | |
| Standard Crunch | 20 x 1 | Abdominals | |
| Reverse Crunch | 20 x 1 | Abdominals |
Tuesday: Back and Rear Deltoids
Warm-up:
- Upper Body Foam Rolling (2-3 minutes)
- Treadmill Jog (3-5) minutes
- Dynamic Back Stretches (3-5 minutes)
Main Workout:
| Exercise | Warm-up Sets | Working Sets | Muscles Worked |
|---|---|---|---|
| Machine Pullover | 10-12 x 2 | 8-10 x 1 | Latissimus Dorsi, Chest |
| Hammer Pulldown | 10-12 x 2 | 8-10 x 1 | Latissimus Dorsi, Biceps |
| Bent-over Barbell Row | 10-12 x 2 | 8-10 x 1 | Middle Back, Lats, Biceps |
| One-arm Machine Row | 10-12 x 1 | 8-10 x 1 | Middle Back, Lats, Biceps |
| Reverse Pec Deck Fly | 10-12 x 2 | 8-10 x 1 | Rear Deltoids, Upper Back |
| DB Rear Delt Raises | 10-12 x 1 | 8-10 x 1 | Rear Deltoids, Upper Back |
| Hyperextension | 10-12 x 1 | 8-10 x 1 | Lower Back, Glutes |
| Dorian Deadlift | 8-10 x 1 | 6-8 x 1 | Hamstrings, Lower Back, Glutes |
Wednesday: Rest and Recovery
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)
- Banded Pull-apart (10 reps)
- Inverted Row (10 reps)
- Dive Bomber Press-ups (10 reps)
Main Workout:
| Exercise | Warm-up Sets | Working Sets | Muscles Worked |
|---|---|---|---|
| Incline Barbell Bench Press | 12-15 x 2 | 8-10 x 1 | Chest, Shoulders, Triceps |
| Seated Machine Chest Press | 10-12 x 2 | 8-10 x 1 | Chest, Shoulders, Triceps |
| Incline Dumbbell Fly | 10-12 x 1 | 6-8 x 1 | Chest, Shoulders |
| Decline Cable Chest Fly | 10-12 x 1 | 8-10 x 1 | Chest, Shoulders |
| Incline Dumbbell Curl | 10-12 x 1 | 6-8 x 1 | Biceps |
| EZ Bar Biceps Curl | 10-12 x 1 | 6-8 x 1 | Biceps, Forearms |
| One-arm Preacher Curl | 10-12 x 1 | 6-8 x 1 | Biceps, Forearms |
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:
| Exercise | Reps x Sets (Warm-up) | Reps x Sets (Working) | Muscles Worked |
|---|---|---|---|
| Leg Extension | 12-15 x 2 | 8-10 x 1 | Quadriceps |
| Leg Press | 10-12 x 2 | 8-10 x 1 | Quadriceps, Glutes |
| Hack Squat | 10-12 x 1 | 6-8 x 1 | Quadriceps, Glutes |
| Seated Leg Curl | 10-12 x 1 | 8-10 x 1 | Hamstrings |
| Stiff-legged Deadlift | 10-12 x 1 | 6-8 x 1 | Hamstrings, Lower Back |
| Calf Press | 10-12 x 1 | 6-8 x 1 | Calves |
| Seated Calf Raise | 10-12 x 1 | 6-8 x 1 | Calves |
Saturday: Rest and Recovery
Sunday: Rest and Recovery
Dorian Yates’s high-intensity training program is a good program for anybody who wants to build muscle mass and strength. However, it requires skill and experience to follow this program, so I would only recommend it to bodybuilders who have been training for a while and want to challenge their strength and endurance.
So, what does Dorian eat to fuel such an intense workout program? Let’s have a look into Ronnie Coleman’s meal plan and find out.
The Dorian Yates Diet Plan: Fuelling the Machine
Yates takes in protein throughout the day at two-hour intervals to support muscle growth and recovery. About 90 minutes before a workout has a meal-replacement powder which is high in protein, amino acids and minerals with only a small amount of carbs.
He says despite what most bodybuilders think, you should not load carbs and sugar before a workout for energy. That is the wrong thing to do, because your blood sugar levels will actually drop during the training session, and you will fatigue more quickly and lose endurance.
Instead has a carb drink immediately after a workout to raise insulin levels, force the carbs and amino acids back into the muscle and to restore glycogen levels to maximize recovery.
Yates advises that you should eat 6 or seven small meals a day to supply your muscles with the essential nutrients to build muscle. Eating small meals throughout the day is much more beneficial to muscle growth as your body can only absorb a certain amount of nutrients in one meal.
Dorian Yates’s Diet Plan: Fuelling the Machine
This is what Dorian Yates’s diet plan would look like:
| Time | Meal Description |
|---|---|
| 7-8 AM | Breakfast: Porridge (oatmeal, egg whites, protein powder) |
| 9-10 AM | Meal replacement drink |
| 11 AM | Training |
| 12 PM | Post-workout carb drink |
| 1 PM | Lunch: Chicken breasts, potatoes or rice, green vegetable |
| 3:30 PM | Protein shake or meal replacement drink |
| 5:30 PM | Dinner: Filet mignon, potatoes or rice, green vegetable |
| 8-9 PM | Snack: Porridge (oatmeal, egg whites, protein powder) |
Yates insists that planning your meals is the key to making continuous progression. It is important not to go too low on carbs or your body will be forced to use protein for energy during workouts.
Dorian Yates Supplements
Like all other professional bodybuilders, Dorian Yates uses supplements to maximize muscle growth and repair.
Here is a list of supplements Yates used to help fuel his gains:
Whey Protein: All professional bodybuilders use whey protein in their bodybuilding regimen. It aids in building lean muscles and muscle recovery.
Glutamine: As one of our most essential amino acids, glutamine plays a significant role in our overall health and wellbeing. It improves immune function, increases muscle recovery and decreases soreness after exercise.
Pre-Workout: Pre-workouts are an effective way to boost your energy and increase performance during your workout by boosting energy, strength and stamina.
BCAA’S: Branched chain amino acids (BCAA’s) are made up of three essential amino acids: leucine, isoleucine, and valine. They help increase muscle growth and enhance exercise performance.
Creatine: Creatine is widely used in the bodybuilding industry. It is one of the most popular and effective supplements for enhancing exercise performance.
I don’t know the exact brand of the supplements that Yates used but I have some recommendations.
I have done a lot of research and testing on some of the supplements that Yates used and written a review on the best product for each supplement.
Here are the best products based on my studies:
Best Whey Protein: Optimum Nutrition Gold Standard Pre Workout Powder
Best Glutamine: Bulk Pure L-Glutamine Powder
Best BCAA’s: Optimum Nutrition Gold Standard BCAA Train + Sustain
Best Pre-Workout: Optimum Nutrition Gold Standard Pre Workout Powder
Best Creatine: Warrior Micronized Creatine Monohydrate Powder
Conclusion: Yates’s Impact on Bodybuilder
Dorian Yates is one of the greatest bodybuilders of all time having won Mr Olympia six times, for six consecutive years. His unique approach to training, which emphasized high-intensity, low-volume workouts and focused on muscle quality and density, transformed the sport of bodybuilding.
Yates follows a meal plan that contains a perfect balance of protein and carbs and insists that planning your meals is the key to making continuous progression.
If you have been training for a while and are not seeing your desired results, you now have all the tools you need to take your training and physique to the next level. There is no better time to kickstart your bodybuilding journey.
Give it a go, try out Dorian Yates’s training program for 12 weeks and really test your strength and endurance. If you have any question, leave a comment in the comments section below and I will reply as soon as possible.