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Dexter Jackson Workout Routine

Hanna Walther Author Profile



Dexter Jackson's Workout Routine and Diet

What does Dexter Jackson’s workout routine look like?

Dexter Jackson is one of the most admired professional bodybuilders in the game. His major wins include the Arnold Classic, New Zealand Grand Prix, Australian Pro Grand Prix VIII, Russian Grand Prix, and Mr. Olympia. 

Jackson has been competing as a professional bodybuilder since the 90s, and the Florida native can be credited for paving the way for athletes today who compete in the sport.

Although we’ve done thorough research on Dexter’s diet and exercise regime, this article is not his exact workout routine.

It provides a general idea of what he does when training for a competition, based on interviews, his own commentary, and information from trainers. 


Current Stats 

  • Height:‎ 5’6″
  • Weight: 230 pounds for contest weight, 245 pounds in the off-season
  • Age: 52 years old
  • Birthday: November 25, 1969 
  • Accolades: 1995 NPC USA Championships, Light-Heavyweight Champion, 1998 North American Championships, Light-HeavyWeight Champion and 1st Overall, 2002 Grand Prix England Champion, 2005, 06, 08, 13, 15 Arnold Classic Champion, 2008 Mr. Olympia title champion, 2016 Mr. Olympia Europe, and many more.


Workout Principles

Dexter Jackon’s biggest competitor has always been Jay Cutler, who he famously stole the Mr. Olympia title from in 2008.

Defeating Jay Cutler was a pivotal moment in Jackson’s career; he proved to the IFBB that he had the mental and physical strength to become Mr. Olympia.

Dexter sticks to the workout routine and diet plan that has proved to lead him to success at competitions. The career Dexter chose is one that requires total dedication to both fitness and diet.


Dexter Jackson’s Workout Routine

Dexter’s training requires him to hit the weights hard four days a week. In the gym, he performs a few warm up sets to wake up, then moves into compound exercises in each training session.

He implements machine exercises for the smaller muscle groups, and will never sacrifice good form to get more reps.

Here is the Dexter Jackson workout routine you’ve been waiting for:


Monday – Chest & Biceps

The Monday Dexter Jackson workout routine focuses on the mind muscle connection in the upper body, particularly with the challenge of the bench press.

  1. 2-4 warm up sets
  2. Incline press (3 sets, 10 reps)
  3. Incline flyes (3 sets, 8 reps)
  4. Bench press (3 sets, 8 reps)
  5. Dumbbell flys (3 sets, 10 reps)
  6. Preacher curls (3 sets, 10 reps)
  7. Seated overhead curl (3 sets, 8 reps)
  8. Pec deck flyes (3 sets, 10 reps)
  9. Seated machine overhead presses (3 sets, 8 reps)


Tuesday – Quads & Calves

The Tuesday Dexter Jackson workout routine moves to the lower body, allowing for a fresh muscle group to put some heavy lifting in.

  1. 2-4 warm up sets
  2. Leg extensions (3 sets, 10 reps)
  3. Leg press (3 sets, 10 reps)
  4. Front squats (3 sets, 10 reps)
  5. Lunges with dumbbells (3 sets, 12 reps)
  6. Standing calf raises (3 sets, 15 reps)
  7. Seated calf raises (3 sets, 15 reps)
  8. Single leg presses (3 sets, 12 reps)


Wednesday – Rest

On Wednesday, Dexter Jackson’s workout consists of rest and recovery. He’s worked both his upper body and lower body so far this week, and both need time to recuperate for the upcoming workouts.


Thursday – Shoulders, Triceps & Calves

Back to it! Thursday, Dexter Jackson hits shoulders and triceps with a sprinkling of calves for good measure.

  1. 2-4 warm up sets
  2. Seated dumbbell press (3 sets, 10 reps)
  3. Seated lateral raises (3 sts, 10 reps)
  4. Rear lateral raises (3 sets, 10 reps)
  5. Tricep pushdowns (3 sets, 15 reps)
  6. Skullcrushers (3 sets, 10 reps)
  7. Dips (3 sets, 15 reps)
  8. Leg extensions (3 sets, 12 reps)
  9. Standing calf raises (3 sets, 12 reps)
  10. Seated calf raises (3 sets, 12 reps)


Friday – Back & Hamstrings

The Friday Dexter Jackson workout consists of heavy back work and a few targeted hamstrings moves. This exercise routine, in particular, creates a better mind muscle connection for Jackson.

  1. Lat pulldowns (3 sets, 10 reps)
  2. Deadlifts (3 sets, 8 reps)
  3. T-bar rows (3 sets, 10 reps)
  4. Lying leg curls (3 sets, 10 reps)
  5. Kneeling single leg curls (3sets, 10 reps)

It’s worth noting that Dexter Jackson does not work out his trap muscles on their own. He’s done so in the past and felt that they got too big, narrowing the appearance of his shoulders.


Saturday & Sunday – Rest

Dexter Jackson takes the weekend to rest his muscles and let his body recover. His training sessions are seriously grueling, and his body needs a break.


Dexter Jackson’s Diet 

Dexter Jackson eats a calorie-rich diet whether he’s training for a competition or not.

His diet plan focuses on lean protein, healthy carbs, tons of veggies, and clean fats. Jackson eats 3 full meals, two snacks, and drinks protein shakes and pre-workout around his workout schedule.

The Dexter Jackson diet plan consists of about 3,500 calories daily.

Here is Dexter Jackson’s diet:  


1. Breakfast 

2. Lunch 

  • Miso soup
  • 12 shrimp
  • 6 ounces of lobster
  • 1 cup white rice
  • Veggies including mushrooms, onions, zucchini

3. Dinner 

  • 10 ounces ground steak or chicken breast
  • Mashed potatoes with mushrooms

4. Post-Dinner Meal

5. Late-Night Snack

  1. 6 Popsicles
  2. 20 almonds



Dexter Jackson has a few supplements that help him maintain strength, increase muscle growth, and keep him energized during his workout program.



What do you think of the Dexter Jackson workout routine? 

Jackson’s workout routine and diet plan are consistent with what other big names in the sport do, proving that Dexter Jackson is one of the best to ever do it.

As a veteran competitor in the sport of bodybuilding, Dexter Jackson has achieved so much since his early days. He paved the way for newcomers and has built a huge following of admirers who are inspired by his work ethic and inner strength.

What do you think about Dexter Jackson’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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