Dexter Jackson's Shredded Training Program

Remember to consult your doctor before starting any diet and exercise plan.

When it comes to winning pro shows, Dexter Jackson is no stranger to getting his name called out as the champion. With 10 pro victories already under his belt, “The Blade” was destined to capture the Sandow – the trophy that had eluded him all these years. A victory at the 2008 Olympia would not only mean that Dexter would bank his 11th pro victory, it would forever immortalize him as one of the greatest bodybuilders to walk the face of the earth. Everybody that packed into the Orleans Arena – including the athletes – on Saturday, September 27, 2008 for the Olympia finals knew that it was Dexter’s night. Destroying the stacked Olympia line-up the day before during pre-judging, Saturday’s night show proved to be just for Dexter’s fans and for the judges to confirm what they already knew – a new champion was going to be crowned that night.

At the pro level, it takes more than just genetics to be competitive at the Olympia, let alone win. Below is the pre-contest training program Dexter Jackson used to do what few bodybuilders have done – defeat the reigning Olympia Champion.

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Dexter’s Pre-Contest Workout

Day

Muscle Group & Exercise

Sets & Reps

Monday

  • Quads
  • Leg extensions 4 sets x 20-30 reps
  • Squats 4 sets x 8-10 reps
  • Hack squats4 sets x 8-10 reps
  • Single leg extensions3 sets x 10 reps
  • Abs
  • Floor crunches3 sets x 50 reps
  • Knee-ups3 sets x 40 reps
  • Cable crunches3 sets x 30 reps

Tuesday

  • Chest
  • Flat bench barbell press 4 sets x 8-10 reps
  • Incline dumbell press4 sets x 8-10 reps
  • Calves
  • Standing calf raises4 sets x 8-10 reps
  • Seated calf raises4 sets x 10-15 reps
  • Abs
  • Floor crunches3 sets x 50 reps
  • Knee-ups3 sets x 40 reps
  • Cable crunches3 sets x 30 reps

Wednesday

  • Back
  • Lat pulldowns 4 sets x 8-10 reps
  • T-bar rows* 4 sets x 8-10 reps
  • Smith machine deadlifts 4 sets x 8-10 reps
  • Seated cable rows 3 sets x 8-10 reps
  • Abs
  • Floor crunches3 sets x 50 reps
  • Knee-ups3 sets x 40 reps
  • Cable crunches3 sets x 30 reps

Thursday

  • Shoulders
  • Dumbell press4 sets x 8-10 reps
  • Incline lying side laterals3 sets x 8-10 reps
  • Rear delt raises4 sets x 8-10 reps
  • Hamstrings
  • Lying hamstring curls5 sets x 10 reps
  • Standing single hamstring curls4 sets x 10 reps
  •    Superset with stiff legged deadlifts4 sets x 10 reps
  • Abs
  • Floor crunches3 sets x 50 reps
  • Knee-ups3 sets x 40 reps
  • Cable crunches3 sets x 30 reps

Friday

  • Biceps
  • E-Z bar curls4 sets x 8-10 reps
  • Seated one-arm hammer curls4 sets x 8-10 reps
  • Preacher curls with E-Z curl bar4 sets x 8-10 reps
  • Triceps
  • Pushdowns**3 sets x 8-10 reps
  •    Superset with dips3 sets x 8-10 reps
  •    Superset with rope pressdown3 sets x 8-10 reps
  • Abs
  • Floor crunches3 sets x 50 reps
  • Knee-ups3 sets x 40 reps
  • Cable crunches3 sets x 30 reps

* Dexter uses 25 lb. plates to increase range of motion on T-Bar Rows.
** Dexter performs tri-sets for triceps, doing a set of each exercise back to back to back, equaling 1 set.

Note: Abs are worked every other training session or approximately 3 times per week. Dexter does 30 minutes of cardio two times per day (AM and PM session), 6 days a week.

Building a Legacy: Mr. O's Training Plan

Dexter JacksonWhen it comes to training, Dexter Jackson keeps it simple, even when it came to prepping for the biggest competition of his career. Dexter is a veteran of the sport, but even with all of his success he knows the importance of adjusting his training program to get the best results. Case in point, early on in his career Dexter had never done cardio and would rarely do any ab exercises. But as he was getting up there in age, he saw the need to add cardio and abs to his pre-contest program for the first time – and that adjustment won him the Olympia crown. Dexter knows his body and is not afraid to mix things up if it means he’ll make improvements each and every time he hits the stage. If you are a pro or amateur bodybuilder or just want to get in shape, the same rules apply across the board – pay attention to what works for you and what doesn’t and never be afraid to mix up your program. It worked for The Blade. 

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