TRAINING
BodyBuilding Programs that WORK Part 4
Last Updated on March 18, 2024 by
Dorian Yates-
Blood and Guts
I’ve wanted to add this to the blog for a while now and finally got around to it.
I’ve always believed in high intensity low volume workout routines for hard gainers like myself.
I didn’t start to really grow until I read the book Super Squats, and then after that found other routines like that to help me grow.
The first time I watched the Blood and Guts video was years and years ago and I really didn’t understand what I was seeing. It looked great and intense but it wasn’t until I read the book “Blood and Guts” that I finally understood what he was accomplishing in the video.
I won’t try to teach his training style, however I will share some clips and some additional footage so you can get the idea,
then I recommend finding Dorian Yates on YouTube HERE- https://www.youtube.com/channel/UC7XOcTLP1aw3kR6q3-WyYbA and checking his videos out for yourself on his channel.
The idea is maximum intensity, Low Volume, Low rep ranges, all-out effort.
When doing this routine remember to always do some light weight sets before you start with any given body part.
For example, when I’m doing this routine, and say I’m working chest, I’ll do 4 to 5 sets on the incline to get hot before I even begin the 4 sets and 1 working set of the first exercise. This is not all out effort, this is just a wake up.
Below is the routine used in the Blood and Guts video.
Blood & Guts Gym Video
2days on 1 day off, 2days on 1 day off, Repeat
Every body part every 6 days
Chest and Bis
Chest
- Incline Bench – 4 sets WU 1 working set
- Decline Bench Hammer strength – 1 WU set, 1 Working set
- Incline Dumbbell Fly’s – 1 WU set, 1 Working set
- Cable Pec Fly’s – 1 Working set
Bis
- Incline bench curls – 1 WU set, 1 Working set
- EZ Curl Bar – 1 WU set, 1 Working set
- Machine Curls – 1 Working set
Legs
10min warm up cardio
Stretching
Quads
- Leg Extensions – 3 sets WU 1 working set
- Leg Press – 2 sets WU 1 working set
- Hack Squat – 1 sets WU 1 working set
Hams
- Leg Curls – 1 sets WU 1 working set
- Stiff Leg Deads – 1 working set
- Standing Leg Curls – 1 working set
Calves
- Standing Calf Raise – 1 sets WU 1 working set
- Seated Calf Raise – 1 working set
Back and Rear Delts
- Pullovers – 2 sets WU 1 working set
- Reverse Grip Pulldowns Hammer strength – 1 sets WU 1 working set
- Yates Row – 1 sets WU 1 working set
- Seated Hammer Row single arm – 1 working set
- Rear Delt Machine Flys – 1 working set
- Rear Delt Dumbbell Flys – 1 working set
- Hyperextensions – 1 working set
- Deadlifts – 1 sets WU 1 working set
Shoulders and Triceps
Shoulders
- Smith Machine Military Press – 2 sets WU 1 working set
- Dumbbell lateral raises – 1 sets WU 1 working set
- Cable Lateral Raise (one Arm) – 1 working set
- Shrugs – 1 sets WU 1 working set
Tris
- Tri Extensions – 2 sets WU 1 working set
- Laying Tri Extensions – 1 sets WU 1 working set
- Reverse Tri Extensions single arm – 1 working set
COUPON CODE: T20
COUPON CODE: ANABOLIC
