Here’s Tennessee Based 6 Feet Tall IFBB Pro Legend Dallas McCarver’s Workout Routine

Those who are fans of bodybuilding they knows about top bodybuilders names like Phil Heath, Chris Bumstead, and Kai Greene. Similarly, one legendary bodybuilder who isn’t with us anymore, Dallas McCarver, aka “Big Country,” is often remembered by many. Yes, if you’re among those who want to find out how Dallas used to train, then keep reading. Here, we are going to cover about Dallas McCarver’s workout routine, which will help you figure out what was his workout philosophy.

Dallas McCarver Workout Routine

Hailing from Tennessee, Dallas was extremely interested in sports and used to play football in his junior and high school days. Many might not know, but it’s true that through football, he started weightlifting to build strength and size, which can help in his football game.

Similarly, as he started regularly lifting weights and getting results, he started loving the bodybuilding lifestyle, which eventually took over his passion and love for football. Further, he competed for the first time in the NPC Hub City Fitness in 2011, and amazingly, he won that show.

He competed in IFBB competitions, and out of 5, he won 3 between 2012 and 2015. His massive physique of 300 lbs and height of 6’1″ captured attention worldwide, and he also became one of the potential Mr. Olympia. However, fate was something else as on 22nd August 2017, sad news came out that Dallas had passed away.

Dallas McCarver’s Workout Routine

Dallas was a massive bodybuilder with an enormous physique at an elite level of aesthetics. He hardly had any muscle group that could be termed weak.

Dallas always ensured his physique had a ‘v-taper’ look. He also focused on developing his side deltoids and lats. He also ensured that his waist stayed as narrow as possible.

Let’s look into Dallas McCarver’s workout routine and find out how many exercises he used to do for each muscle group and how many reps and sets it included.


Exercise NameSetsReps
Front Squats W/ Smith Machine48 – 12
Leg Curls (Lying)410 – 12
Leg Press410 – 12
Deadlift W/ Smith Machine48 – 12
Leg Extensions412 – 15
Standing Calf Raises412 – 15


Exercise NameSetsReps
Incline BB Bench Press58 – 12
DB Flat Bench Press58 – 10
Nautilus Press410 – 12
Cable Crossovers510 – 12
Cable Fly on a Bench412 – 15


Exercise NameSetsReps
Wide Grip Chin Ups4Till Failure
Lat Pulldowns410 – 12
Seated Cable Rowing412 – 15
DB Rowing410 – 12
Deadlift W/ Smith Machine48 – 12


Exercise NameSetsReps
Parallel Bar Dips4Till Failure
Close Grip Bench Press48 – 12
Skull Crushers410 – 12
Triceps Pushdowns410 – 12
EZ Bar Curls48 – 12
DB Curls410 – 12
Hammer Curls410 – 12
Preacher Curls410 – 12


Exercise NameSetsReps
Behind the Neck Press W/ Smith Machine48 – 12
Front Lateral Raises410 – 12
Side Lateral Raises412 – 15
Cable Lateral Raises410 – 12
Reverse Grip Pec Deck Fly412 – 15
Upright Rowing48 – 12


Exercise NameSetsReps
Lying Crunches420 – 25
Rope Crunches415 – 20
Hanging Leg Raises412 – 15

Dallas McCarver’s Workout Split

  • Day 1 – Quads (AM) and Hamstrings & Calves (PM)
  • Day 2 – Chest (AM) and Biceps & Triceps (PM)
  • Day 3 – Back Day 4 – Shoulders & Traps (AM) and Biceps (PM)
  • Day 4 – Shoulders & Traps (AM) and Biceps (PM)

Exercises That Helped Dallas McCarver Get V-taper Looks

Here below are 5 major exercises that were helpful to Dallas in getting that V-taper look.

  • Lateral Raises
  • Wide-Grip Chin Ups
  • Seated Cable Rowing
  • 1-Arm Cable Lateral Raises
  • Hanging Leg Raises

In addition, he did a significant number of lower body exercises to make sure the lower body muscle development matched his upper body.

Dallas McCarver’s Diet Plan

Dallas was very disciplined with his diet throughout his bodybuilding career. He always ensured that his body was appropriately fuelled with all the required nutrients for muscle growth and recovery.

He had a fast metabolism, and at the beginning of his bodybuilding journey, he learned to eat a lot of meals to gain muscle mass. Once he got the desired muscle mass, he decided to stay lean throughout the time.

He always makes sure that he gets his calories from clean food, as he believes clean eating is the foundation of any diet plan. Below is one such diet plan of Dallas that will help you understand his meal planning.

Meal 1:

  • Egg Whites – 12 Ounces
  • Whole Eggs – 4
  • Unflavored Oatmeal – 80 Grams

Meal 2:

  • Whey Protein – 60 Grams
  • Cream of Rice – 120 Grams
  • Portion of Blueberries

Meal 3:

  • White Rice – 350 Grams
  • Chicken Breast – 7 Ounces
  • Pineapple – 150 Grams

Meal 4:

  • White Rice – 350 Grams
  • Broccoli
  • Lean Ground Beef – 7 Ounces

Meal 5:

  • Sweet Potato – 450 Grams
  • Chicken – 7 Ounces

Meal 6:

  • Greek Yogurt – 8 Ounces
  • Casein – 60 Grams
  • Honey – 20 Grams


Who Was Dallas McCarver & How Did He Die?

The 6’1′, 300-pound bodybuilder began his career at a young age and earned his pro card at the age of 21. He won numerous prominent bodybuilding events, including eighth place at the 2016 Mr. Olympia Competition. He appeared to have a bright bodybuilding career as he was enormous and carried as much bulk as the top-level pros do.

The first jolt occurred in March 2017, when Dallas collapsed while posing at the Arnold Classic in Australia. He eventually returned to his regular training, but in August 2017, he was discovered unconscious at his house. It was assumed that he died from choking because food was found all around him and in his esophagus.

Closing Thoughts

Dallas’s approach to bodybuilding has helped him become one of the youngest IFB Pros. He started as a football player who would eat and train to improve his game but gradually shifted towards bodybuilding.

The success he achieved was due to his determination to know what worked for him. Similarly, he continued doing what helped him become what he was. Nonetheless, if you’re his fan and want to know about his workout, here we’ve covered Dallas McCarver’s workout routine, which you can look into it. Similarly, if you’re an advanced or intermediate and want to try his workout, you can even give it a try.

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Satinder Chowdhry