Dexter Jackson workout routine

Athletes put in a lot of hard work to stay in shape. If you’re looking for a workout routine that will help you achieve your fitness goals, then you should consider following Dexter Jackson’s workout routine. Jackson is a professional bodybuilder who has won multiple awards, and his workout routine is sure to help you get the results you’re looking for. Keep reading to learn more about Dexter Jackson’s workout routine and how it can help you reach your fitness goals!

Who was Dexter “The Blade” Jackson? 

Dexter “The Blade” Jackson is an IFBB professional bodybuilder who won his first Mr. Olympia title in 2008 after finishing fourth the previous year. He began competing in sports at age 13 when he participated in wrestling and track & field while attending Central High School of Goldsboro, North Carolina. Dexter went on to attend Shaw University where he ran track & field and played football.

Early Career

After graduating from Shaw University, Dexter Jackson went on to pursue a career as a professional bodybuilder. He began competing in 1991 at the NPC Nationals where he won first place in his first competition. Over the next 10 years, Dexter continued to compete in various events and earned multiple awards including 2nd Place at the 1994 NPC Nationals and 1st Place at the 1995 NPC USA.

Bodybuilding Career

Dexter Jackson Bodybuilding Career

Dexter Jackson became involved in bodybuilding after encouragement from his mother. At first, Dexter wasn’t interested, but after winning two trophies he decided to pursue a career as a professional bodybuilder. Dexter’s first competition was at the 1991 NPC Nationals where he won 1st Place. Dexter went on to compete in several more events and was able to earn several awards including 2nd Place at the 1994 NPC Nationals and 1st Place at the 1995 NPC USA.

In 1999, Dexter Jackson qualified for his first Mr. Olympia competition where he finished 4th place. He went on to compete in various events and continued to improve his ranking each year. In 2008, Dexter was able to win the Mr. Olympia title by defeating Jay Cutler. He went on to compete in several other events and won his second Mr. Olympia title in 2009 after finishing 2nd place the previous year.

Dexter Jackson has also competed in powerlifting where he holds several records for his weight class. Over the years, Dexter has been able to achieve many fitness goals and won multiple awards. He has also become an inspiration to people around the world who are looking for a workout routine that will help them reach their fitness goals. Now, you’re probably wondering what a typical Dexter Jackson workout routine looks like!

Dexter’s Workout Routine

Dexter Jackson Workout Routine

As mentioned previously, Dexter Jackson was able to win seven Mr. Olympia titles by following a specific workout routine. To achieve his fitness goals, Dexter typically follows a 5-day workout routine split into two different phases. These phases are separated by 2 days of rest in order to have adequate recovery time between workouts.

Phase 1 and Phase 2

During the first phase, Dexter Jackson focuses on compound movements that are mainly focused on building strength. During this phase, he also performs some isolation exercises that are aimed at sculpting his muscles and helping him achieve the look he’s trying to achieve. Here is a sample of what one of Dexter Jackson’s workouts during the first phase may look like:

  • 2 sets – Barbell Curls (warm up)
  • 1 set – Reverse Barbell Curls (warm up)
  • 3 sets – Cable Crossovers
  • 2 sets – Skull Crushers w/ EZ-Bar or Machine
  • 2 sets – Lying Extensions w/ Straight Bar or Two Dumbbells *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 2 sets – Seated Behind-the-Neck Press *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 1 set – Dumbbell Fly’s or Machine
  • 3 sets – Close Grip Bench Press or Machine
  • 1 set – Seated Behind-the-Neck Press *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 2 sets – Dumbbell Fly’s or Machine
  • 3 sets – Standing Machine Calf Raises (very light weight)
  • 2 sets – Seated Calf Raise (very light weight)
  • 1 set – Hanging Leg Raises /Forearms on Chair/ or Machine
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Phase 2 is where Dexter Jackson will focus on building more muscle mass. During this phase, Dexter will typically drop the weight he’s using and focus on keeping good form while still lifting enough weight to fatigue his muscles. Another thing that changes in this phase of his workout routine is the number of reps he performs for each set. Instead of the 5-8 reps per set that Dexter would typically perform during Phase 1, he will now perform 8-10 reps. He will also continue to train every body part twice a week during this phase to ensure his muscles are being properly stimulated so they can grow. Here is a sample of what one of Dexter Jackson’s workouts during the second phase may look like:

  • 1 set – Barbell Curls (warm up)
  • 3 sets – Seated Dumbbell Curls
  • 2 sets – Cable Pulldowns behind the head w/ Wide Grip
  • 3 sets – Low Pulley Rows or T-Bar Rows *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 3 sets – Seated Calf Raise (very light weight) with Heels Elevated and Toes Out
  • 2 sets – Hanging Leg Raises /Forearms on Chair/ or Machine
  • 1 set – Cable Crunches *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 2 sets – Standing Calf Raise *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 3 sets – Side Lateral Raise w/ Dumbbells *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 1 set – Seated Behind-the-Neck Press *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 2 sets – Standing Dumbbell Fly’s
  • 3 sets – Standing Machine Calf Raises (very light weight) 
  • 2 sets – Seated Calf Raise (very light weight)
  • 1 set – Hanging Leg Raises /Forearms on Chair/ or Machine 

Phase 3

Phase 3 is where Dexter Jackson will start focusing on dropping body fat while keeping muscle. This phase requires an entirely new workout routine that differs greatly from the previous two phases. Unlike Phases 1 and 2 where Dexter trained each body part 3 times a week, he will only train each muscle group twice a week during this phase. Also, instead of performing 5-8 reps per set like he did in Phases 1 and 2, Dexter will now perform 8-12 reps per set. This is because Dexter wants his muscles to start getting used to being under tension for a longer period of time so they will start burning more calories even at rest. Here is an example of one Dexter Jackson’s workouts during Phase 3:

  • 1 set – Barbell Curls (warm up)
  • 3 sets – Seated Dumbbell Curls
  • 2 sets – Cable Pulldowns behind the neck w/ Wide Grip
  • 3 sets – Low Pulley Rows or T-Bar Rows *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 3 sets – Seated Calf Raise (very light weight) with Heels Elevated and Toes Out
  • 2 sets – Hanging Leg Raises /Forearms on Chair/ or Machine
  • 1 set – Cable Crunches *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 2 sets – Standing Calf Raise *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 3 sets – Side Lateral Raise w/ Dumbbells *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 1 set – Seated Behind-the-Neck Press *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 2 sets – Standing Dumbbell Fly’s
  • 3 sets – Standing Machine Calf Raises (very light weight) 
  • 2 sets – Seated Calf Raise (very light weight) 
  • 1 set – Hanging Leg Raises /Forearms on Chair/ or Machine 
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After this workout, Dexter will have the next day off then he will return to the gym for an equally grueling workout. This routine is repeated three times a week throughout Phase 3. Once again, just like in Phases 1 and 2, Dexter does abs every day! He doesn’t perform any cardio during this phase, however.

Final Phase

Phase 4 is the final phase of Dexter’s training, and it occurs in the weeks leading up to Mr. Olympia. During this phase, Dexter will only perform cardio for 15-20 minutes after each workout because he wants to drop his body fat down as low as possible before going on stage. His workouts during Phase 4 will look like the following:

Workout # 1 (Chest & Back)

  • 3 sets – Pull-ups *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 2 sets – Dumbbell Fly’s w/ Close Grip
  • 3 sets – Bent Over Reverse Flies
  • 2 sets – Barbell Shrugs
  • 1 set – Hyperextensions /Upper Back Machine/
  • 3 sets – Cable Pulldowns behind the neck w/ Wide Grip

Workout # 2 (Legs & Abs) 

  • 3 sets – Parallel Squats *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 2 sets – Leg Extensions
  • 3 sets – Leg Curls (heavy weight) *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 1 set – Hanging Leg Raises /Forearms on Chair/ or Machine
  • 3 sets – Calf Raises (light weight) on Seated Calf Machine *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 1 set – Cable Crunches *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 3 sets – Side Crunches w/ Dumbbells *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)

Workout # 3 (Shoulders & Arms)

  • 1 set – Barbell Curls *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 1 set – Concentration Curls *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 2 sets – Triceps Pushdowns w/ V-Grip *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 1 set – Lying Triceps Extensions w/ Dumbbells *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 2 sets – Standing Dumbbell Curls
  • 1 set – Seated Triceps Press w/ Barbell *Rest Pause* Repeat until failure (Dexter doesn’t count reps, he goes until his muscles can’t lift anymore)
  • 1 set – Straight-Arm Pullovers on Machine /Forearms on Chair/ or Machine 

After this grueling session, Dexter will have the next day off. This routine is repeated three times a week throughout Phase 4. Once again, just like in Phases 1 through 3, Dexter does abs every day! He doesn’t perform any cardio during this phase either.

Why is Dexter Jackson’s workout routine so effective? 

Dexter Jackson’s workout routine

Dexter Jackson’s workout routine is incredibly detailed, but the main reason it works so well for him is because he constantly changes it up. The muscle confusion principle works for any fitness goal you have whether you want to build muscle or burn fat. Dexter is one of the most consistent bodybuilders when it comes to his workout routine because he changes it up constantly. If you want to see results, then you should consider changing your workout routine every four to six weeks.

What are some notable exercises in Dexter Jackson’s workout routine? 

Dexter Jackson’s workout routine is full of compound exercises that involve more than one muscle group. One of the most notable exercises in Dexter’s workout is the barbell squat which is a compound movement that works all major muscles of your lower body with just one exercise. Compound movements will work multiple muscle groups and allow you to burn more calories during your workout as well as after it.

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What are some tips for gaining muscle by following Dexter Jackson’s workout routine? 

One of the biggest setbacks to building muscle is that many people are not eating enough healthy calories. Muscle growth does require a certain number of calories, but it cannot be achieved if you’re not eating enough. Another tip for gaining muscle is to drink at least one gallon of water every day. Water helps the body function more efficiently which will allow you to build muscle faster and prevent injuries.

What are some tips for burning fat by following Dexter Jackson’s workout routine? 

One of the best ways to burn fat is to do low impact cardio such as walking because it decreases the risk of injury and allows your body to burn fat for longer periods of time. Another tip to help you burn fat is to never eat more than one cheat day per week as it can be too much for your body and damage your progress.

Dexter’s Diet Plan:

Meal 1: 8 egg whites, 2 cups of oatmeal and a protein shake

Meal 2: 4 oz. meat and vegetables.

Meal 3: 8 oz. meat and vegetables

Meal 4: 8 oz. meat and vegetables

Meal 5: 8 egg whites, 1 cup of oatmeal, 2 tablespoons peanut butter, a protein shakeMeal 6: Fish or chicken breast with asparagus and ½ orange Meal 7 (optional): Casein protein shake

What Does It Take for an Athlete to be Able to Get Ripped for Competition?

Bodybuilding is an activity that requires years of training and experience to start seeing results. A bodybuilder must be willing to put in the time and effort to get ripped before a competition because it can be extremely difficult to get into that shape.

It is also important for an athlete to have a balanced diet full of nutritious foods so they can stay healthy while maintaining their weight. A bodybuilder’s diet consists of almost 5,000 calories a day with 50 percent protein 25 percent fat and 25 percent carbohydrates. The bodybuilding lifestyle requires a lot of discipline, but if you stick to it for at least two years you will see results.

How long does it take an individual to achieve Dexter Jackson’s physique?

The average person will not be able to achieve Dexter Jackson’s physique overnight, but there are ways you can look like him following his workout routine and watching what you eat. It is important for an individual to have a healthy diet and workout regularly so they can get results within four to six weeks.

If you want to look like Dexter Jackson, then you must train him and eat his diet, but it will take time and effort before you see him in the mirror.

Final thoughts:

Dexter Jackson is a professional bodybuilder who has been able to achieve the look that he wants through a lot of hard work and will power. Dexter doesn’t just follow his workout routine, but he changes it up every four to six weeks so he can keep seeing results. 

We recommend this article to people who want to learn how to follow Dexter Jackson’s workout routine. We also feel that you would be best served by hiring an experienced coach before embarking on this training regimen. You need to be highly disciplined with your daily workout plan and diet to ensure your results. Consistency is always key, just like Dexter Jackson, so it’s always worth the effort!

Let us know if you have any success on this workout. Leave us a comment below!

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