2 Times Mr. Olympia Winner Dexter Jackson Is Nicknamed As “The Blade” Due to His Sharp & Lean Physique
Born in Jacksonville, Florida,two-time winner of Mr. Olympia, Dexter Jackson, AKA “The Blade,” is a professional competitive bodybuilder who’s is among the oldest bodybuilder whois in the game since 1999.H e’s one of the rare bodybuilders of history who has won the most professional bodybuilding titles than anyone else.
Being an enthusiast for physical activity from an early age, Dexter has always been involved with different sports. For example, the time he entered high school, he started playing football. Likewise, he has shown interest in being a gymnastic, breakdance, and even 4th Degree black belt in karate.
Popular for His Incredible Conditioning That He Takes On the Stage Every Year He Has Dominated the Bodybuilding Sports for More Than 3 Decades
Similar to other bodybuilders, he also believes in moderate volume and moderate repetitions. Keeping his workout philosophy simple, he’s more into compound movements and suggests the same to beginners.
Though, he has changed many workout routines and diet plans according to his goal. But, the typical bodybuilding routine of Dexter Jackson looks something like below.
Dexter Jacksons Workout Routine (Pre – Contest Workout)
Here’s one of the typical pre-contest workout routines of Dexter Jackson that includes 5 days of strength training along with an abs workout routine.
Day 1 – Monday: Quads
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions | 4 | 20 – 30 |
| BB Squats | 4 | 8 – 10 |
| 45 – Degree Hack Squats | 4 | 8 – 10 |
| Leg Extensions | 3 | 10 |
Day 2 – Tuesday: Chest & Calves
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 4 | 8 – 10 |
| Incline DB Press | 4 | 8 – 10 |
| DB Flys | 4 | 8 – 10 |
| Calf Raises (Standing) | 4 | 8 – 10 |
| Calf Raises (Seated) | 4 | 10 – 15 |
Day 3 – Wednesday: Back
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldowns | 4 | 8 – 10 |
| T – Bar Rowing | 4 | 8 – 10 |
| BB Deadlifts | 4 | 8 – 10 |
| Seated Cable Rowing | 3 | 8 – 10 |
Day 4 – Thursday: Shoulders & Hamstrings
| Exercise | Sets | Reps |
|---|---|---|
| DB Press | 4 | 8 – 10 |
| Incline DB Side Lateral Raises | 3 | 8 – 10 |
| Rear Deltoid Raises | 4 | 8 – 10 |
| Leg Curls (Seated) | 5 | 10 |
|
Superset: Leg Curls (Lying) BB Stiffed Leg Deadlifts |
4 4 |
10 10 |
Day 5 – Friday: Biceps & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| EZ – Bar Curls | 4 | 8 – 10 |
| DB Hammer Curls | 4 | 8 – 10 |
| Preacher Curls | 4 | 8 – 10 |
|
Tri-set: Triceps Pushdowns Dips Triceps Rope Pushdowns |
3 4 4 |
8 – 10 8 – 10 8 – 10 |
Cardio & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| Crunches | 3 | 50 |
| Knee – Ups | 3 | 40 |
| Crunches (Using Cable) | 3 | 30 |
Dexter Jackson’s Workout Routine
Here’s another workout plan of Dexter Jackson:
Day 1 – Monday: Chest & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Smith Machine Incline Bench Press | 3 | 8 – 10 |
| BB Bench Press | 3 | 8 – 10 |
| DB Flys | 3 | 8 – 10 |
| BB Preacher Curls | 3 | 8 – 10 |
| Overhead Cable Curls – Seated | 3 | 8 – 10 |
Day 2 – Tuesday: Quads & Calves
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions | 3 | 15 – 20 |
| Leg Press | 4 | 10 |
| Front Squats (Smith Machine) | 3 | 10 |
| Leg Extensions | 3 | 20 |
| DB Lunges | 3 | Till Failure |
| Calf Raises (Standing) | 3 | 10 – 15 |
| Calf Raises (Seated) | 3 | 10 – 15 |
Day 3 – Wednesday: Rest Day
Day 4 – Thursday: Shoulders, Triceps & Calves
| Exercise | Sets | Reps |
|---|---|---|
| Seated DB Press | 3 | 10 |
| Seated Side Lateral Raises (Machine / DB) | 3 | 12 – 15 |
| Rear Lateral Raises | 3 | 12 – 15 |
| Triceps Pushdowns | 4 – 5 | 10 |
| Skull Crushers or Triceps Dips | 4 – 5 | 10 |
| Rope Pushdowns | 4 – 5 | 10 |
| Calf Raises (Standing) | 3 | 10 – 15 |
| Calf Raises (Seated) | 3 | 10 – 15 |
Day 5 – Friday: Back & Hamstrings
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldowns | 4 | 8 – 10 |
| BB Deadlifts | 3 | 10 |
| T – Bar Rowing | 3 | 8 – 10 |
| Leg Curls (Lying) | 3 | 10 – 15 |
| Single Leg Curls (Kneeling) | 3 | 8 – 10 |
Day 6 – Saturday: Rest Day
Day 7 – Sunday: Rest Day
Dexter Jackson’s Meal Plan
Here’s Dexter Jackson’s diet plan that’s divided into the proper proportion of protein, carbohydrates, and good healthy fats:
Meal 1
- Steak or Oatmeal – 7 Ounces
- Whole Eggs – 2
- 1 Packet of Grits – 1 Ounce
Meal 2
- Chicken or COD – 8 Ounces
- White Rice – 2 Cups
Meal 3
- COD or Chicken – 8 Ounces
- White Rice – 2 Cups
Meal 4
- COD or Chicken – 8 Ounces
- White Rice – 2 Cups
Meal 5
- Chicken – 10 Ounces
- Large Green Salad
Supplements
- Creatine
- Multivitamin
- BCAAs
Physical Statistics of Dexter Jackson
- Height – 5 Feet &5 Inch
- Weight – 215 – 225 Lbs (93 Kg – 102.1 Kg)
- Arms – 20 Inch
- Chest – 52 Inch
Wrapping Up
Dexter has proved that age is nothing but a number in his more than two-decades-long reign in bodybuilding. He is among the most respected and senior Mr. Olympia’s competitor who’s known for bringing great conditioning on the stage. If you’re intrigued by his physique and wondering what his workout routine is or what’s the diet plan, you can go through this article.
Lastly, according to him, building a physique requires consistency and dedication. And, he’s a firm believer in involving compound movements in training routines.
