Blood and Guts | Dorian Yates

The Blood and Guts program is a 4 day, high intensity training program built to add serious muscle through low volume, all out effort sessions. Inspired by six time Mr. Olympia Dorian Yates, this split follows his legendary intensity philosophy. Fewer sets, but each taken to absolute failure with brutal precision. Each muscle group is trained once per week using heavy compound lifts and targeted isolation work, with every working set pushed to the limit using techniques like rest pause, drop sets, and forced reps. The goal isn’t variety, it’s mastery and consistent progression. By keeping exercises the same and increasing intensity week by week, the program pushes the body to grow while allowing time to recover. This is for lifters who want to train hard, grow big, and keep it simple just like they did in the 90s.

Key Notes:
RPE 10 = complete failure with no reps left in the tank.
RPE 9.5 = failure is reached with a rest-pause or spotter assist.
Most exercises are preceded by 2–3 progressively heavier warm-up sets not taken to failure (RPE 6–8).

The split is modified from Dorian’s 3 days on, 1 day off, 1 day on. And is focused on a more easily accessible 4-days a week split, most of the exercises (as mentioned previously) remain the same throughout the training program. This is mainly to assist with progressive overload, and increase the weight weekly on each exercise. Getting stronger will assist in getting bigger. Progressing each week is key.

IMPORTANT THINGS TO CONSIDER ->
1.) Intensity over volume is everything. This program is built on the principle that one all out set taken to true failure is more effective than multiple submaximal sets. Every working set should be pushed as far as possible. If you leave reps in the tank, you’re missing the entire point. Warm up thoroughly, but once you’re at your top set, it’s go time. Dorian believed in training like it was your last chance to grow, and that mindset is the foundation of the entire approach.
2.) Logbook progression is king. (This doesn’t mean you have to write everything down, just remember what you did last week and progress it through weight or reps. Key is to stay within the rep range.) You don’t change exercises often. You beat your numbers. This program thrives on progressive overload, hitting more reps with the same weight or adding load over time. Every week, you walk in with a plan to beat what you did before. Strength and density come from progression, not from variety. If you’re not tracking, you’re guessing, and this split doesn’t reward guesswork.
3.) Recovery makes or breaks the results. The brutal nature of training to failure means you can’t afford to slack on sleep, food, or rest days. This split gives you more rest than a typical bodybuilder program because it expects more intensity when you do train. If you eat big, sleep deep, and take recovery seriously, the gains come fast. If you don’t recover fully, you’ll stall or burn out.

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Week 1

Week 2

Week 3

Week 4

Keep extremely high intensity, even doing forced/assisted reps on some sets.

Leg Extension

Leg Press

Squat (Smith Machine)

Lying Leg Curl

Stiff Leg Deadlift

Standing Calf Raise

Seated Calf Raise

Legs

Incline Bench Press (Barbell)

Bench Press (Smith Machine)

Chest Fly (Dumbbell)

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Seated Overhead Extension (EZ Bar)

Dip (Weighted)

Chest & Arms

Shoulder Press (Machine)

Lateral Raise (Machine)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Shrug (Barbell)

Shoulders & Traps

Dumbbell Bench Pullover

Yates Row

Chest Supported Row (Machine)

Lat Pulldown (Close Grip)

Deadlift (Barbell)

Back

Keep intensity low to maximize recovery for the next 3 week block.

Pec Fly (Dumbbell)

DELOAD - Chest & Biceps

DELOAD - Legs

DELOAD - Shoulders & Triceps

Reverse Pec Deck

DELOAD - Back & Rear Delts

Keep intensity low to maximize recovery for the next 3 week block. Optional rest day if needed.

Face Pull

DELOAD (Optional Rest) - Pulls

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