dave-draper-workout-routine

Dave Draper, “The Blonde Bomber,” Is the Golden Era Pro Bodybuilder, Author & Actor

Born on April 16, 1942, in Secaucus, New Jersey, Dave Draper is a retired legendary professional IFBB bodybuilder of the Golden Era who always had a passion for fitness. He’s one of those few legendary bodybuilders who had begun training like performing push-ups and dipping before reaching the age of 10 and then later started with weight training, which even became a well-formed habit by the age of 12.

During his school days, he used to participate in gymnastics, wrestling, and swimming, but weight training inspired him the most, due to which he moved into bodybuilding and got into the spotlight. Known as the Blonde Bomber, Dave Draper was a big hulk of muscle, boyish good looks, and bleached blonde hair.

At the Age of 21 in 1963, by the Encouragement of His Friends & Family, Dave Draper Entered His First Bodybuilding Competition

From the 1960s to the early 1970s, Dave Draper competed and won many titles like the IFBB Mr. America, Mr. World, and Mr. Universe, and was also placed in respectable 4th position in Mr. Olympia’s 1967 contest.

Nonetheless, Dave Draper has other interests, too, like writing. He was even a prolific fitness writer for the Weider Empire and even mildly a successful movie star appearing in few movies.

Workout Split of Dave Draper

He started from the young age of 10, so it’s sure to say that Dave has changed his workout routines from time to time to build the legendary physique that gave him such huge popularity. However, one of his all-time favorite workout routines includes a three-day workout with one day off, then two days on and one day off.
Below is the typical workout split of Dave Draper:

  • Day 1 – Chest, Back & Shoulders
  • Day 2 – Legs
  • Day 3 – Arms
  • Day 4 – Rest Day
  • Daily 5 – Upper Body
  • Day 6 – Legs
  • Day 7 – Rest Day

It’s an advanced workout routine. So, if you’re new to working out and want to try some golden-era bodybuilder’s workout routine, in that case, you can start with full-body workout routines of bodybuilding legend as Dave Draper’s workout routine can be overwhelming for beginners.

However, below is the actual Dave Draper’s workout routine:

Workout Routine of Dave Draper

Day 1: Monday – Chest, Back & Shoulders

Exercise Sets Reps
Tri-set:
Seated Front BB Press 3 – 5 12, 10, 8, 8, 6
Wide-Grip Lat Pull Down 3 – 5 12, 10, 8, 8, 6
DB Bent Over Raises 3 – 5 6 – 8
Tri-set:
DB Press 4 – 5 12, 10, 8, 8, 6
DB Pullovers 4 – 5 12, 10, 8, 8, 6
Seated Cable Rowing 4 – 5 12, 10, 8, 8, 6

Day 2: Tuesday – Legs

Exercise Sets Reps
Tri-set:
Leg Extensions 3 – 5 10 – 12
Leg Curls 3 – 5 8 – 12
Calf Raises 3 – 5 Calf Raises
Squat 5 – 7 15, 12, 10, 8, 6, 6
BB Deadlift 5 10, 8, 6, 6, 6

Day 3: Wednesday – Arms

Exercise Sets Reps
Rotator Cuff Exercise W/ Rubber Tube:
Adductor 5 20 – 25
Abductor 5 20 – 25
Tri-set:
Wrist Curls 4 – 5 20, 15, 15, 15, 15
Thumbs Up DB Curls 3 – 5 10, 8, 8, 8, 6
Straight Bar Triceps Pushdowns 3 – 5 12 – 15
Superset:
Bent Over BB Curls 3 – 5 6 – 8
Dips 3 – 5 12 – 15
Superset:
DB Alternate Curls 3 – 5 12 – 15
Triceps Extensions – Overhead or Lying 3 – 5 12, 10, 8, 8, 8

Day 4: Thursday – Rest Day

Day 5: Friday – Upper Body

Exercise Sets Reps
Superset:
Seated Front Press 4 12, 10, 8, 6
Lat Pulldowns 4 12, 10, 8, 6
Superset:
DB Incline Press 4 12, 10, 8, 6
DB Pullovers 4 12, 10, 8, 6
DB Rowing 4 8
Tri-set:
DB Alternate Curls 4 12, 10, 8, 6
Dips 4 Till Failure
Straight bar Triceps Pushdowns 4 12

Day 6: Saturday – Legs

Exercise Sets Reps
Tri-set:
Leg Extensions 3 – 5 10 – 12
Lying Leg Curls 3 – 5 8 – 12
Calf Raises 3 – 5 15 – 20
Squats 5 – 7 15, 12, 10, 8, 6, 6
Superset:
BB Deadlift – Light 5 8
Rope Tucks 5 25

Day 7: Sunday – Rest Day

Dave Draper Workout Routine: Midsection / Torso (Daily)

  • Variations of crunches – Incline & Weighted
  • Leg Raises
  • Hyperextensions
  • Hanging Leg Raises

Note:

  • Perform this workout routine for six weeks cycle, and then you can change.

Dave Draper Diet & Nutrition

Dave Draper is a firm believer in having sound eating habits that he had developed from the beginning. He believes that having regular portions of high protein food like meat, fish, dairy, eggs and poultry, salads, grains, fruits, herbs, fiber, minerals, vitamins, and antioxidants should be added regularly. And avoid saturated fats, junk foods, and sugars.

During his competition preparation, he had changed his diet plans according to his goals, and one such he used to follow is mentioned below:

Meal 1

  • Protein Shake W/ Skim Milk
  • Creatine
  • Banana

Meal 2

  • Protein Shake W/ Skim Milk (Poste Workout)
  • Banana
  • Creatine

Meal 3

  • Hamburger W/ Vegetables & Cottage Cheese – 8 Oz

Meal 4

  • Hamburger W/ Vegetables & Cottage Cheese – 8 Oz

Meal 5

  • Protein Shake
  • Cottage Cheese or Fruit

Meal 6

  • Roasted Chicken
  • Rice
  • Green Salad

Meal 7

  • Tin Of Tuna
  • Cheese – 2 Oz

Dietary Supplement Stack of Dave Draper

  • Whey Protein
  • Creatine
  • BCAA
  • Glutamine
  • Multivitamin
  • Antioxidants

Dave Draper Physical Statistics

  • Height – 6 Feet
  • Weight – 215 to 225 Lbs (93.0 to 102.1 KG)
  • Arms – 21 Inch (53 CM)

Bodybuilding Competitions & Titles of Dave Draper

  • 1963 – Mr. New Jersey
  • 1965 – Placed 1st Mr. America (Tall Class & Overall – IFBB)
  • 1966 – Placed 1st Mr. Universe (Tall Class & Overall – IFBB)
  • 1970 – Placed 3rd Mr. World (AAU)
  • 1970 – Placed 1st Mr. World (Tall Class & Overall – IFBB)
  • 1970 – Placed 3rd Mr. Universe (Tall Class – NABBA)

Olympia Results

  • 1967 – Placed 4th (Mr. Olympia – IFBB)

Films

  • 1966 – Lord Love a Duck – As Billy Gibbons

  • 1967 – Don’t Make Waves – As Harry Hollard

Wrapping Up

If you’re a fan of the Golden Era bodybuilders, then you might have heard about Dave Draper. If you’re wondering how these bodybuilders use to train, then here we’ve Dave Draper’s workout routine that you can a give a try. Though, be cautious as this type of workout routine often become overwhelming for new lifters.

Unless you’re confident enough or have intermediate-level workout experience, you shouldn’t go with this workout routine and instead look for any other that your body can handle.