Dave Draper was an American professional bodybuilder from New Jersey. He competed in the 1960s era of bodybuilding and won several prominent competitions. This is his complete profile, biography, workout routine, diet, and statistics.
Dave Draper
Born: April 16, 1942
Died: November 30, 2021
Birthplace: Secaucus, New Jersey, USA
Residence: Santa Cruz, California, USA
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Nickname: The Blond Bomber
Height: 5′ 10″ (180 cm)
Weight: 224 lbs (102 kg)
Offseason Weight: 250 lbs (113 kg)
Chest: 56″ (142 cm)
Arms: 21″ (53 cm)
Dave Draper Biography
Early Life
Dave Draper was born in New Jersey on April 16, 1942. His father, Dan Draper, was a salesman while his mother, Anne Draper, was a homemaker. As a kid, he had a natural inclination towards health and fitness and started bodyweight exercises at the age of 10. He slowly started indulging more in training and even started using weights. The results were beginning to show as he dedicated more time to training and fitness.
Over the next five years, Draper made significant gains and became a massive individual for his age. Most of his fitness routine up to this point was focused on improving his performance in wrestling, swimming, and gymnastics. His peers were interested in getting training tips from him. However, Draper had not given serious thought to pursuing a bodybuilding career.
Speaking about his passion for training in his book, Draper said:
“The weights were my solid steel friends that I could trust. When the going got tough, when I kept missing the baseball, and when the girls were far too cute to talk to, the weights were there and they spoke my language.”
Initial steps into bodybuilding
It took Draper six more years and a lot of encouragement from friends and family to participate in his first bodybuilding competition. The New Jersey native made his debut at the 1963 Mr. Jersey contest and registered a resounding victory.
The 21-year-old realized that he had the potential to become a successful professional bodybuilder and decided to pursue a career in this field. However, it took a while for the aspiring bodybuilder to find meaningful leads. He started working in a factory after graduating while carving out time from his schedule to stay on a path to become a bodybuilder.
While purchasing weight plates from the Weider Barbell Company, Draper met owner Joe Weider by chance encounter. Weider was thoroughly impressed with the young man’s massive physique and offered him work in Santa Monica, California.
Bodybuilding Career
Dave Draper accepted Weider’s offer and sifted to Santa Monica, California within the next few weeks. He used to work full day and train during the lunch break. Weider guided him through the bodybuilding process and helped him make significant progress over the next two years.
At the 1965 Mr. America contest, Draper’s hard work paid off as he dominated his weight class en route to a victory and also won the overall title. Beaming with confidence, ‘The Blonde Bomber’ entered the 1966 Mr. Universe contest the following year and registered a thumping victory there as well.
However, his looks and charisma opened acting opportunities for him as well. Draper worked in a couple of movies but retired from acting after a short stint to stick to his passion for bodybuilding.
Draper made his Mr. Olympia debut in 1967 and walked away with a fourth-place finish. Although he did not win the show, the top five placing in the very first attempt cemented him as one of the most elite bodybuilders of his time.
The veteran bodybuilder then became a member of the elite club as he started training at the Gold’s Gym in Venice Beach, California alongside the likes of Arnold Schwarzenegger and Franco Columbu.
Return to competition and retirement
Draper had taken an extended break from the competition after the 1967 Olympia and decided to make a comeback in the 1970 competitive season. The season brought great results for the New Jersey native as he won the 1970 IFBB Mr. World and secured a third-place finish at the AAU Mr. World competition.
The 1970 NABBA Mr. Universe was Dave Draper’s final competitive appearance as he called it a career after a podium finish at the show.
Years later, Dave Draper reflected on the decision to retire at the young age of 28 years. He said that the posing and other professional commitments of professional bodybuilding hindered the spiritual and physical benefits of training:
“For a reasonable season of my life, it seemed like the thing to do. But competition stood between me and the relief of hoisting the iron – the private exertion, the pure delight, and the daily fulfillment of building muscle and strength.”
In his final days, Draper lived with his wife in Aptos, California, near Santacruz. He passed away on Nov. 30, 2021 due to congestive heart failure.
Competition History
- 1962 Mr. New Jersey
- 1965 IFBB Mr. America Tall Class & Overall, 1st
- 1966 IFBB Mr. Universe Tall Class & Overall, 1st
- 1967 Mr. Olympia 4th
- 1970 AAU Mr. World 3rd
- 1970 IFBB Mr. World Tall & Overall, 1st
- 1970 NABBA Mr. Universe Tall, 3rd
Dave Draper Workout
At 6 feet tall, Dave Draper was unusually tall for a competitive bodybuilder. However, he built a physique that was aesthetically perfect and well proportioned despite the unusually tall stature.
Draper was known to be one of the hardest working individuals and his progress was backed by an arduous training routine.
Training principles
Set realistic goals
Dave Draper recommends setting realistic and achievable short-term goals to stay on the path of getting fit. According to him, it is essential to go through every workout without feeling the pressure to make leaps in terms of progress. He thinks that this attitude will help avoid burnout and overtraining-related complications.
“Planning to look like Rambo in a few short months will be frustrating and may cause you to give up your training entirely.”
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Stay committed
Making the commitment to fitness and adhering to it is the key to maintaining a long-term relationship with training according to Draper. Winning the commitment game requires persistence and determination. But once you cross these hurdles, the journey to the goal will automatically speed up.
Enthusiasm is the key
The last thing you want is to train as a chore. The returns you get from workouts depend heavily on your energy level and state of mind as much as they depend upon the mechanics of a training.
Entering the gym with a positive attitude and high energy will yield the best results. You need to go through each workout as a unique and positive experience.
Maintain discipline
Training intensity, motivation, and enthusiasm are subject to change. These also depend upon factors outside the gym like work stress, personal issues, and general commitments in life.
But one thing that should not change is the training discipline. Formulating a practically viable and effective training plan is the first step in getting disciplined.
Dave Draper advises determining the number of hours you can realistically dedicate to training every week and coming up with a training routine that can help get the best results within those bounds.
Be calm
One has to focus on not getting carried away in the flow of a workout. Dave Draper believes focusing on target muscles to build mind-muscle connection is better in the long run than training with furious intensity.
Instead of using brute strength to progress with heavy weights, Draper thinks that perfecting the lifting technique and mechanics to make sustained growth should be the priority.
Maintaining a calm attitude rather than forcing the body to lift heavy is a guaranteed recipe for progress.
Training Split
Monday – Shoulders and Back
- Triset – Seated Front Press (3-5 sets of 12, 10, 8, 8, 6 reps), Wide Grip Pulldowns (3-5 sets of 12, 10, 8, 8, 8 reps), Standing Bentover Lateral Raises (3-5 sets of 6-8 reps)
- Triset – Dumbbell Press (4-5 sets of 12, 10, 8, 8, 6 reps), Dumbbell Pullovers (4-5 sets of 12, 10, 8, 8, 6 reps), Seated Lat Row (4-5 sets of12, 10, 8, 8, 6 reps)
Tuesday – Legs
- Leg Extensions (3-5 sets of 10-12 reps)
- tri-setted with Leg Curls (3-5 reps of 8-12 reps)
- Calf Raises (3-5 sets of 15-20 reps)
- Squats (5-7 sets of 15, 15, 12, 10, 8, 6, 6 reps)
- Deadlifts (5 sets of 10, 8, 6, 6, 6 reps)
Wednesday – Arms
- Rubber tubing rotator cuff work – 5 sets of 20-25 adductor, 5 sets of abductor
- Triset – Wrist Curls (3-5 sets of 20, 15, 15, 15, 15 reps), Thumbs Up curl (3-5 sets of 10, 8, 8, 8, 6 reps), Pulley Pushdowns (3-5 sets of 12-15 reps)
- Bent Bar Curls (3-5 sets of 6-8 reps) superset with Dips (3-5 sets of 12-15 reps)
- Superset – Dumbbell Alternate Curls (3-5 sets of 6-8 reps) and Overhead or Lying Triceps Extensions (3-5 sets of 12, 10, 8, 8, 8 reps)
Thursday – Rest
Friday – Upper Body
- Superset – Seated Front Press (4 sets of 12, 10, 8, 6 reps) and Pulldowns (4 sets of 12, 10, 8, 6 reps)
- Superset – Dumbbell Inclines (4sets of 12, 10, 8, 6 reps) and Pulldowns (4sets of 12, 10, 8, 6 reps)
- Dumbbell Rows (4 sets of 8 reps)
- Triset – Dumbbell Alternate Curls (4 sets of 12, 10, 8, 6 reps), Dips (4 sets of Max reps), Pulley Pushdowns (4 sets of 12 reps)
Saturday – Legs
- Triset – Leg Extensions (3-5 sets of 10-12 reps), Leg Curls (3-5 sets of 8-12 reps) and Calf Raises (3-5 sets of 15-20 reps)
- Squats (5-7 sets of 15, 15, 12, 10, 8, 6, 6 reps)
- Deadlifts (5 sets of 10, 8, 6, 6, 6 reps)
- Superset – Light Deadlifts (5 sets of 8 reps) and Rope Tucks (5 sets of 25 reps)
Dave Draper Diet
Dave Draper followed a seven-meals-per-day diet plan at the peak of his bodybuilding career. He started the day with an early morning breakfast at 7:30 AM and concluded the full day of eating at 9:30 PM.
Despite his reported alcohol abuse, Dave Draper followed a clean and whole food diet. He aimed for a balanced macronutrient intake. For protein, the veteran bodybuilder relied on high-quality protein sources like whey protein, chicken, tuna or other fish, as well as beef patties.
‘The Blonde Bomber’ relied on fruits, vegetables and dairy products for other macro and micronutrients as well as minerals. Draper believed in the benefits of dietary supplements. He believed:
“We rarely eat enough of the right foods to get what we need for minimum health, much less high performance. We are composed largely of protein; protein is the major ingredient for muscle building, hormone structure, energy, and much more. Again, as high performers, we want high-quality protein in abundance throughout the day to build muscle and grow strong with great vitality. A quality protein supplement from whey and casein will ensure this for those times when consumption of solid food is not convenient or desirable.”
Typically, a full day of eating in Draper’s routine looked like this:
Meal 1 (Pre-workout meal)
- Protein Shake (2 scoops, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter, Glutamine powder)
- 1 piece of toast (whole wheat)
- 6 capsules of growth formula and pre-workout Drink
Meal 2 (Post-workout meal)
- Hamburger patty
- Microwaved red potato (2 whole)
Meal 3
- Protein Shake (2 scoops Protein powder, 16 ounces low fat milk, 2 eggs, small banana, tablespoon peanut butter)
Meal 4
- Hamburger patty
- Microwaved red potato (2 whole)
Late-afternoon snack
- Beef jerky
Meal 5
- Low fat milk
- Turkey breast meat
- Pasta prepared with vegetables
- Cut vegetables salad
Meal 6
- Can of tuna
- Cottage cheese
Evening supplements:
- Amino Acids
- Multi-vitamin
- minerals
- Vitamin
- Creatine
- MSM
- Glucosamine
- Metamucil fiber
- EFA oil
Meal 7
- Can of tuna
- Cottage cheese
Personal Life
Dave Draper first married Penny Koenemund but the couple eventually filed for a divorce. In 1988, he married Laree Setterlund, and the couple stayed together till his death in 2021. Together, Setterlund and Draper opened two gyms in the 1990s and ran for a significant amount of time.
On the personal front, Draper is said to have abused alcohol, marijuana, and angel dust (phencyclidine) even when he was actively competing as a bodybuilder. However, the abuse stopped after Dave Draper was diagnosed with congestive heart failure in 1983.
Laree Setterlund-Draper attributed her husband’s alcohol abuse to the stress of competitive bodybuilding and acting.
“He got caught up with it and I guess he couldn’t handle it.”
But once he became sober, Draper was hired as a programmer in a Santacruz gym. This is where he met Laree Setterlund.
Dave Draper’s relationship with Joe Weider also turned sour in 1972 when he sued Mr. Weider over pending payments for endorsing his gym and fitness products.
To Conclude…
Dave Draper is a perfect example of someone that made a huge impact on the world of bodybuilding with a relatively short career. Although his career did not like many aspects of professional bodybuilding career, the veteran bodybuilder created a lasting legacy in the sport.
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