Dorian Yates Blood & Guts: the full weekly plan

6× Mr. Olympia Dorian Yates's HIT program. One working set per exercise, taken to absolute failure (and beyond with forced reps). 4 days/week, extreme intensity.

Chest-Triceps / Back-Biceps / Delts / Legs · 4 days a week · about 60 minutes a session · advanced · goal: Muscle growth · by Dorian Yates

Weekly plan

Chest & Triceps

Incline Barbell Press 2 x 8–10 (1 warmup + 1 working)
Machine Chest Press 2 x 8–10 (1 warmup + 1 working)
Cable Chest Fly 1 x 10–12 to failure
Cable Tricep Pushdown 2 x 10–12 (1 warmup + 1 working)
Dumbbell Overhead Extension 1 x 10–12 to failure

Back & Biceps

Barbell Row 2 x 6–8 (1 warmup + 1 working)
Cable Row 2 x 8–10 (1 warmup + 1 working)
Pull-Up 1 x 8–10 to failure
Barbell Curl 2 x 8–10 (1 warmup + 1 working)
Hammer Curl 1 x 10–12 to failure

Delts & Traps

Barbell Overhead Press 2 x 8–10 (1 warmup + 1 working)
Dumbbell Lateral Raise 2 x 10–12 (1 warmup + 1 working)
Rear Delt Fly 2 x 10–12 (1 warmup + 1 working)
Barbell Shrug 2 x 10–12 (1 warmup + 1 working)
Cable Face Pull 1 x 12–15 to failure

Legs

Machine Leg Extension 2 x 10–12 (warmup + working)
Barbell Back Squat 2 x 8–10 (1 warmup + 1 working)
Leg Press 1 x 10–12 to failure
Machine Leg Curl 2 x 10–12 (1 warmup + 1 working)
Standing Calf Raise 2 x 10–12 (1 warmup + 1 working)

Notes

Train Mon/Tue, rest Wed, train Thu/Fri, rest Sat/Sun. Each "working set" should be taken beyond positive failure — use a training partner for forced reps on the last 2–3 reps. This is an advanced program: only attempt with perfect technique and a spotter.

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