Dexter Jackson Workout Routine & Diet Plan

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 jackson workout routine

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.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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