Dexter Jackson’s Workout Routine

Dexter Jackson is a highly celebrated figure in competitive bodybuilding. He was born on November 25, 1969. In 2008, he achieved the prestigious Mr. Olympia title by defeating Jay Cutler. His impressive victories at various prestigious bodybuilding events including the Arnold Classic, New Zealand Grand Prix, Australian Pro Grand Prix VIII, Russian Grand Prix, and many others earned him the nickname “the Blade”.

Dexter Jackson prefers a straightforward approach to his training, whether he’s gearing up for a bodybuilding competition or not. He always adjusts and modifies his exercise routine as needed to achieve his desired results.

In this workout guide, we’ll provide you with a detailed overview of the Dexter Jackson Workout Routine. This routine has been instrumental in helping him achieve an improved, enhanced, and eye-catching physique every time he stepped on the stage.

Unlocking the Winning Formula of Dexter Jackson

Dexter Jackson’s workout program comprises a four-day body part split. His workout plan is primarily focused on promoting hypertrophy that facilitates overall muscle growth. He does not train with excessively heavier weights as he is of the opinion that reps performed with moderate and lighter weights aid in establishing an overall better mind and muscle connection.

Dexter Jackson Workout routine involves performing 3-4 sets for each exercise. He gradually increases the weight as he progresses through the sets. Dexter typically incorporates 5 to 8 different exercises in each of his training sessions.

Dexter Jackson Workout Routine

Dexter Jackson opts for a training approach that minimizes unnecessary strain. He has shifted away from heavy compound movements, which he used to rely on in the early stages of his career, and now focuses more on isolation and machine exercises.

He asserts that executing these exercises with proper form and using challenging weights yields optimal results for him while also reducing the risk of joint strain associated with heavy compound lifts. Now, let’s delve into his workout routine:

Monday – Chest, and Biceps

• Incline Bench Presses on Smith Machine: Warm-up sets- 3 sets of 10-15 reps, Working sets- 3 sets of 8-10 reps
• Flat Barbell Bench Press: Warm-up sets- 2 sets of 10 reps, Working sets- 3 sets of 8-10 reps
• Flat Bench Dumbbell Flyes: Warm-up sets- 4 sets of 10 reps, Working sets- 3 sets of 8-10 reps
• Seated Machine Preacher Curls: Warm-up sets- 3 sets of 10 reps, Working sets- 3 sets of 10 reps
• Seated Overhead Curl Machine (unilateral, plate loading): Warm-up sets- 3 sets of 10 reps, Working sets- 4 sets of 8-10 reps

Tuesday – Quadriceps, and Calves

• Leg Extensions: Warm-up sets- 3 sets of 20 reps, Working sets- 3 sets of 15-20 reps
• Leg Press: Warm-up sets- 2 sets of 10 reps, Working sets- 5 sets of 10 reps
• Front Squats on Smith Machine supersetted with Leg Extensions: 2 sets of 10 reps (Front squats warm-up sets), 3 sets of 10 reps (Front Squats working sets) supersetted with 3 sets of 20 reps (Leg Extensions working sets)
• Walking Dumbbell Lunges: Three working sets up and down the “lunging lane” of the gym
• Standing Calf Raise supersetted with Seated Calf Raise: 3 sets of 15 reps (standing calf raise warm-up set), 1 set of 15 reps (seated calf raise warm-up set), 3 sets of 10-15 reps (working sets), 3 sets of 10-15 reps (working sets)

Wednesday – Rest

Thursday – Shoulders, Triceps, and Calves

• Seated Dumbbell Presses: Warm-up sets- 4 sets of 10 reps, Working sets- 3 sets of 10 reps
• Seated Lateral Raise Machine: Warm-up sets- 2 sets of 15 reps, Working sets- 3 sets of 12-15 reps
• Rear Laterals on Pec Flye Machine (facing into pad): Warm-up sets- 2 sets of 10-15 reps Working sets- 3 sets of 10-15 reps
• Cable Pushdowns (Straight- or V-bar): 4-5 sets of 10 reps
• Skull Crushers or Dip Machine: 4-5 sets of 10 reps
• Rope Pushdowns: 4-5 sets of 10 reps
• Standing Calf Raise supersetted with Seated Calf Raise: 3 sets of 15 reps (standing calf raise warm-up set), 1 set of 15 reps (seated calf raise warm-up set), 3 sets of 10-15 reps (working sets), 3 sets of 10-15 reps (working sets)

Friday – Back and Hamstrings

• Lat Pulldowns (wide overhand grip to the front): Warm-up sets- 2 sets of 10 reps, Working sets- 3 sets of 10 reps
• Deadlifts: Warm-up sets- 3 sets of 10 reps, Working sets- 3 sets of 10 reps
• T-Bar rows using Olympic barbell: Warm-up sets- 3 sets of 10 reps, Working sets- 3 sets of 10 reps
• Lying Leg Curls: Warm-up sets- 2 sets of 10 reps, Working sets- 3 sets of 10-15 reps
• Kneeling Single Leg Curls (plate loading Cybex model): Warm-up sets- 2 sets of 10 reps (each leg), Working sets- 3 sets of 8-10 reps

Saturday – Rest

Sunday – Rest

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Key Insights

What sets apart the Dexter Jackson’s Workout Routine is the absence of direct trapezius work. He explains that when he used to target his trapezius muscles with exercises like shrugs, they grew so large and muscular that they overshadowed his deltoids, making them appear smaller and narrower.

Basically, his extensive trap development was affecting his overall width. As a result, he made the decision to stop direct training of his trap muscles.

Here are some other points that make Dexter Jackson’s training style different from that of his contemporaries:-

• He doesn’t go ultra-heavy on the compound exercises. Instead, he goes with their moderately challenging variations, like superslow hack squats, Smith machine front squat supersetted with leg extensions, single-leg presses, incline flyes, pec deck flyes, Smith machine incline presses, seated machine overhead presses, etc.
• During deadlifts, Dexter focuses on keeping his waist tight and maintains an arch in his lower back. This technique allows his lower lats to engage more effectively, enabling them to do the majority of the work.
• During leg curls, Dexter Jackson employs a technique where he squeezes his feet together on both sides of the roller pad. This method helps to increase tension on the hamstrings while ensuring strict form is maintained throughout the exercise.
• For smaller muscle groups like biceps and triceps, he prefers light-moderate weights and focuses on specific areas of biceps and triceps; like the peak of the biceps or the outer head or sweep of the triceps.
• Dexter Jackson prioritizes flexing the muscle groups he is training to establish a stronger mind-muscle connection.

Summing Up

We hope that this workout guide has shed ample light on Dexter Jackson’s Workout Routine. We strongly recommend that if you intend to follow his regimen, it’s wise to hire an experienced coach beforehand.

Additionally, achieving optimal results requires unwavering discipline and consistency, mirroring the dedication of “the Blade”, in both your daily workout regimen and diet plan. With dedication and persistence, you can certainly expect to achieve the desired results.