Dexter Jackson Diet and Workout Program

Dexter Jackson is an American IFBB Pro League bodybuilder and the winner of the coveted Mr. Olympia title. Besides his 2008 Sandow win, Jackson holds many records — most pro victories in Men’s category (29), most pro contests (90), most pro years (23), most Arnold Classic USA wins (five), most Mr. Olympia entries (20), and most Mr. Olympia top-6 finishes (16).

It doesn’t end here. In 2012, at the age of 43, Jackson won the Master’s Olympia title after placing fourth in that year’s Mr. Olympia showdown. His Master’s Olympia win makes him the only bodybuilder after the legendary bodybuilder Chris Dickerson to win titles in both Mr. Olympia and Masters Olympia. Furthermore, at 46 years old, he became the second oldest bodybuilder to ever win an open IFBB Pro show.

With more than three decades of competitive bodybuilding experience and a record 29 IFBB pro title wins under his belt, it’d be safe to say that Dexter “The Blade” Jackson knows a thing or two million about training, diet, and nutrition programs. 

Although now retired from competitive bodybuilding, Jackson doesn’t use this as an excuse to go easy in the gym. He remains in top shape even after hanging up his boots after the 2020 Mr. Olympia. “The Blade” placed a respectable ninth at his last bodybuilding show. 

Dexter Jackson earned the moniker “The Blade” due to his signature conditioning and sharpness. During his competitive career, his oblique and ab conditioning and striations were second to none. 

Related: Bodybuilding Legend Dexter Jackson Looks Lean in Retirement, Shares Favorite Biceps 21s Session

Dexter Jackson Stats

• Name: Dexter Jackson
• Height: 5’5″
• Competitive Weight: 215 – 225lbs 
• Arms: 20″
• Chest: 52″
• Birthdate: Nov. 25, 1969
• Birthplace: Jacksonville, Florida

Born and raised in Jacksonville, Dexter Jackson was the most energetic of the six children in his family. He played football in high school and ran a 4.20 in the forty-meter dash, one of the fastest times in the country.

Due to his crazy genetics, the 2018 Mr. Olympia champ developed an aesthetic physique playing football. At his friends’ suggestion, Jackson started lifting weights at the age of 20 and decided to compete at a local bodybuilding show three months into training. The rest, as they say, is history. 

Dexter won the 2008 Mr. Olympia title by defeating the reigning and defending Mr. O champ, Jay Cutler when he was at his career’s peak. Cutler is a four-time Mr. O champion, winning the title in 2006, 2007, 2009, and 2010. 

Must Read: Dexter Jackson Reveals His Secrets To Staying Healthy In Retirement

Diet Program

Dexter Jackson follows a strict diet regimen. However, he doesn’t hold himself back if he’s craving something. Compared to his bodybuilding peers, Jackson takes a different dieting approach. He modifies his diet depending on how he feels and doesn’t tweak his diet in isolation. 

“My trainer and I look and listen to my body to dictate my diet. It’s not the other way around, like most bodybuilders. When I diet, they prepare it differently for me: low salt, no butter, low oil, and low-sodium soy sauce.”

Jackson isn’t a fan of bland food. He doesn’t restrict himself to eating diet food and eats out whenever he feels like it. 

“Why do I go out to eat so much? Because food is food. You say no sauce, you get no sauce. You say low sodium, you get low sodium. Steak is steak whether you cook it at home or get it at a restaurant.”

Related: Dexter Jackson Shares His Favorite Bodybuilding Diet Recipes

Dexter Jackson Diet Plan

Jackson follows a typical bodybuilding diet and eats seven to eight small meals throughout the day. Research suggests that eating small and frequent meals can help control the level of “appetite hormones,” which can keep you satiated and reduce the chances of you binging on junk food during the day. [1]

Given below is Jackson’s high-protein diet program when he is prepping for a show —

Meal 1

• Grits — one packet
• Protein shake (two scoops)

Totals: 440-calories, 75-gram protein, 36-gram carbs, 3-gram fat

“My first meal is always carbs, either grits or oatmeal to give me energy for the day. Depending on where my numbers are, I’ll eat one or two packets. Closer to the show, I drop it to one packet.”

Check Out: Macronutrient Calculator: Count Your Macros Easily

Meal 2 (Post-workout)

• Meso-Tech — 1 packet
• Protein powder — 1 scoop

Totals: 410 calories, 57-gram protein, 35-gram carbs, 5-gram fat

Meal 3 

• 2 cups lettuce (w/ onions and ginger salad dressing)
• 1 cup miso soup (tofu, onions, daikon radishes, mushrooms, and somen noodles)
• 12 shrimps (with salt, pepper, soy sauce, and butter)
• 6 oz lobster (with salt, pepper, lemon juice, and butter)
• 1 cup white rice (with soy sauce, garlic butter, peas, and carrots)
• 1 cup mushrooms, onions, and zucchini (mixed)

Totals: 770 calories, 60-gram protein, 85-gram carbs, 18-gram fat

 

Meal 4 (Mid-Day Protein Shake)

• Meso-Tech — 1 packet
• Protein powder — 1 scoop

Totals: 410 calories, 57-gram protein, 35-gram carbs, 5-gram fat

Meal 5 

• 10 oz USDA Choice ground steak (at Outback Steakhouse)
• 1 serving of garlic mashed potatoes, sliced mushrooms, and Cabernet sauce

Totals: 975 calories, 58-gram protein, 33-gram carbs, 65-gram fat

Meal 6

• 8 egg whites, 2 egg yolks
• 4 pieces of turkey bacon (cooking spray used on the pan)

Totals: 330 calories, 48-gram protein, 0 carbs, 13-gram fat

Meal 7

• 6 sugar-free, fat-free Popsicles
• 20 almonds

Totals: 180 calories, 6-gram protein, 8-gram carbs, 15-gram fat

One Day Total Macros

• Calories — 3,515 kcal
• Protein — 361 grams
• Carbs — 232 grams
• Fat — 124 grams

“When I retire, I’ll eat like a normal person and weigh less than 200 pounds.”

Related: Macronutrient Calculator: Count Your Macros Easily

Training Program

Dexter Jackson follows one of the most elaborate training programs. During his competitive days, his workouts lasted anywhere between 1.5 and two hours a day. 

While prepping for shows, Jackson worked with the godfather of bodybuilding, Charles Glass, to polish his physique. Glass is known for his innovative training techniques and methods of hitting target muscles differently and igniting muscle growth. 

Related: Godfather Of Bodybuilding Charles Glass Shares The Best Triceps Exercises For Maximum Gains

Training Principles

Dexter Jackson abides by the following training principles — 

1. Perform Warm-up Sets Before Each Exercise

“The Blade” gets in the groove by performing warm-up sets on each exercise. According to research, warming up your muscles can help them relax which in turn, can lead to fewer chances of an injury. Jackson starts his warm-ups with lighter weights and progresses into heavier working sets. [2]

2. Don’t Overdo Compound Exercises 

Although Jackson’s workouts mainly consisted of heavy compound exercises in the initial phase of his bodybuilding career, he has since moved to a more machine and isolation exercise-focused training regimen. 

Per the 2008 Mr. Olympia champ, focusing on machines helps him avoid unnecessary trauma during his training. Low-impact exercises can reduce your chances of an injury during training. 

“As I got older, I changed my training. Guys like Ronnie [Coleman] and Dorian [Yates] kind of fell apart at the end because they didn’t change their training. I do more isolation and machine exercises now. It works for me, as long as I train hard with good form.”

3. Focus on Achieving Hypertrophy

Hypertrophy refers to an increase in muscular size achieved through exercise. According to a study, weightlifters should aim for 6-12 reps per set and allow 60-90 seconds between sets for rest to promote muscle hypertrophy. [3]

4. Prioritize Form and Mind-Muscle Connection

Jackson prefers training with moderate and lighter weights as it helps him achieve a better mind-muscle connection. The 2018 Mr. Olympia champ also recommends keeping your ego in check while lifting weights. Lifting heavier than you can handle or following an incorrect form can cause an injury. 

Check Out: Dexter Jackson And Chris Bumstead Crush Olympia Prep With Heavy Chest Training

Workout Routine

Dexter Jackson follows a five-day training split, and this is what his workouts look like —

Monday — Chest and Biceps

1. Incline presses on Smith machine
   1. Warm-ups — 3 sets, 135 pounds x 15 reps, 225 pounds x 15 reps, 225 pounds x 10 reps
   2. Working Sets — 3 sets, 315 pounds x 10 reps, 365 pounds x 8-10 reps, 365 pounds x 8-10 reps
2. Flat barbell bench press
   1. Warm-ups — 2 sets, 135 x 10, 225 x 10
   2. Working Sets — 3 sets, 315 x 10, 365 x 8-10, 365 x 8-10
3. Flat bench dumbbell fly
   1. Warm-ups — 4 sets, 50 x 10, 60 x 10, 60 x 10, 70 x 10
   2. Working Sets — 3 sets, 80 x 10, 90 x 8-10, 80 x 8-10
4. Seated machine preacher curl
   1. Warm-ups — 3 sets, 70 x 10, 90 x 10, 110 x 10
   2. Working Sets — 3 sets, 130 x 10, 150 x 10, 170 x 10
5. Seated overhead curl machine (unilateral, plate loading)
   1. Warm-ups — 3 sets, 50 x 10, 70 x 10, 90 x 10
   2. Working Sets — 4 sets, 100 x 10, 140 x 10, 160 x 8-10, 180 x 8-10

Tuesday — Quads, Calves

1. Leg extension
   1. Warm-ups — 3 sets, 50 x 20, 80 x 20, 110 x 20
   2. Working Sets — 4 sets, 140 x 20, 170 x 20, 210 x 15-20
2. Leg press
   1. Warm-ups — 2 sets, 585 x 10, 765 x 10
   2. Working Sets — 5 sets, 945 x 10, 1,125 x 10, 1,305 x 10, 1,485 x 10, 1,665 x 10
3. Superset: Front squats on Smith machine with leg extension
   1. Warm-up — Front squats, 2 sets, 135 x 10, 225 x 10
   2. Supersets — 3 sets, Squat 225 x 10 to extensions 130 x 20
4. Walking dumbbell lunge
   1. Sets — 3 working sets to failure with 50s
5. Superset: standing calf raise and seated calf raise
   1. Warm-up — standing calf raise, 3 sets, 70 x 15, 100 x 15, 150 x 15, seated raise, 1 set, 45 x 15
   2. Standing raise — 200 x 10-15, seated raise — 90 (two 45-pound plates) x 10-15
   3. Standing raise — 250 x 10-15, seated raise — 135 x 10-15
   4. Standing raise — 300 x 10-15, seated raise — 180 x 10-15

Wednesday — Rest Day

Thursday — Shoulders and Triceps, Calves

1. Seated dumbbell press
   1. Warm-up — 4 sets, 50 x 10, 60 x 10, 70 x 10, 80 x 10
   2. Working Sets — 3 sets, 100 x 10, 110 x 10, 125 x 10
2. Seated lateral raise machine
   1. Warm-up — 2 sets, 70 x 15, 90 x 15
   2. Working Sets — 3 sets, 110 x 12-15, 130 x 12-15, 150 x 12-15
3. Rear lateral raise on pec deck machine (facing the pad)
   1. Warm-up — 2 sets, 50 x 10, 80 x 10-15
   2. Working Sets — 3 sets, 110 x 10-15, 130 x 10-15, 150 x 10-15
4. Cable Pushdown, V or Straight Bar
   1. Working Sets — 4-5 x 10
5. Skull Crusher or Dip Machine
   1. Working Sets — 4-5 x 10
6. Rope Pushdown
   1. Working Sets — 4-5 x 10
7. Calves — Same workout as Tuesday

Friday — Back and Hamstrings

1. Lat pulldown (wide overhand grip, to front)
   1. Warm-up — 2 sets, 100 x 10, 160 x 10
   2. Working Sets — 4 sets, 220 x 10, 260 x 10, 290 x 10, 310 x 8-10
2. Deadlift
   1. Warm-up — 3 sets, 135 x 10, 225 x 10, 275 x 10
   2. Working Sets — 3 sets, 315 x 10, 315 x 10, 365 x 10
3. “Corner” T-bar rows using Olympic barbell
   1. Warm-up — 3 sets, 135 x 10, 180 x 10, 225 x 10
   2. Working Sets — 3 sets, 270 x 10, 315 x 8-10, 360 x 8-10
4. Lying leg curl
   1. Warm-up — 2 sets, 50 x 15, 70 x 10
   2. Working Sets — 3 sets, 80 x 10-15, 80 x 10-15, 80 x 10-15
5. Kneeling single-leg curls (plate loading Cybex model)
   1. Warm-up — 2 sets, 25 x 10, 25 x 10 (each leg)
   2. Working Sets — 3 sets, 50 x 10, 60 x 10, 85 x 8-10

Saturday and Sunday — Rest Day

Also Read: Dexter Jackson Shares Secrets To Getting Rid Of Bubble Gut

Supplements

Dexter Jackson uses the following supplements for maintaining his overall health and functionality —

1. Whey Protein
2. Potassium
3. Glutamine
4. Pre-Workout
5. BCAA
6. DHEA

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Looking Forward

Being the best bodybuilder in the world requires good genetics, hard work, passion, and determination, and “The Blade” proved that he’s got enough of each by winning the Sandow in 2008 — the only trophy that had eluded him until that point.

At the time of this article’s publication, Dexter Jackson is enjoying his retirement and has no plans of competing at the 2023 Master’s Olympia. Notably, the last Master’s Olympia took place in 2012, where Jackson bagged the gold. If he was to change his mind about competing at the 2023 Master’s Olympia, he would certainly be one of the favorites to win. 

References

1. Neil A. Schwarz, B. Rhett Rigby, Paul La Bounty, Brian Shelmadine, Rodney G. Bowden, “A Review of Weight Control Strategies and Their Effects on the Regulation of Hormonal Balance”, Journal of Nutrition and Metabolism, vol. 2011, Article ID 237932, 15 pages, 2011. https://doi.org/10.1155/2011/237932
2. Schoenfeld, Brad J The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research: October 2010 – Volume 24 – Issue 10 – p 2857-2872 doi: 10.1519/JSC.0b013e3181e840f3 
3. LaBella CR, Huxford MR, Grissom J, Kim K, Peng J, Christoffel KK. Effect of Neuromuscular Warm-up on Injuries in Female Soccer and Basketball Athletes in Urban Public High Schools: Cluster Randomized Controlled Trial. Arch Pediatr Adolesc Med. 2011;165(11):1033–1040. doi:10.1001/archpediatrics.2011.168

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