Dexter Jackson Diet and Workout Plan

The Dexter Jackson diet follows the standard bodybuilding meal plan. He will eat around six meals each day, supplementing whey protein when needed. Dexter has some unique cooking tips like putting mustard on fish and using seasonings to make boring food more enjoyable. Continue reading for a more detailed look into his diet and workout routine.

Who is Dexter Jackson?

Dexter Jackson is an American IFBB professional bodybuilder. He’s had major success throughout his bodybuilding career and is a 9x Arnold Classic Champion. Dexter won the 2008 Mr. Olympia by defeating Jay Cutler and Phil Heath. He has also won more professional titles than any other bodybuilder.


  • Height: 5’6″ (168 cm)
  • Weight: Weight: 215 – 225 lbs (93.0 – 102.1kg)
  • Year of birth: 1969

Dexter Jackson Diet

Even in the off-season Dexter says that he tries to keep his diet clean. At the same time Dexter has stated that he eats what he wants, when he wants. He will usually eat around five clean meals and one cheat meal each day. This resembles the 80/20 diet rule, where you eat clean 80 percent of the time and allow 20 percent for cheat meals. This is a general rule Dexter follows, but he will clean up his diet more for competitions.

  • 1st meal: Whole eggs, egg whites, and cream of rice
  • 2nd meal: 2 scoops whey protein and a banana
  • 3rd meal: Chicken breast, baked sweet potatoes, and broccoli
  • 4th meal: Tilapia with mustard, fried white rice, and onions
  • 5th meal: Ground beef, brown rice pasta, and marinara sauce
  • 6th meal: Chicken breast, white rice, black beans, corn, and a Caesar salad

When you’ve been competing for as long as Dexter has, you learn some cooking tips along the way. Like most other bodybuilders, he eats a lot of rice. But Dexter says eating plain rice can get very boring, which is why he prefers fried rice instead. And no, he’s not adding tons of oil, or butter to make the meal unhealthy. All you need to do is spray a frying pan with cooking spray and fry the rice for a couple of minutes.

Chest Workout

In this chest workout, Dexter focuses on machines, rather than barbells. At his age it’s important to train smarter and avoid getting injured. Machines are much easier on your body and they can help you focus on form and contracting the muscles for each rep. Dexter then finishes up with some cable chest fly’s to focus on burning out the muscles.

  • 1st exercise: Incline smith machine bench press 5 x 10-15
  • 2nd exercise: Flat bench machine press 5 x 8-12
  • 3rd exercise: Incline dumbbell fly 5 x 15
  • 4th exercise: Hammer Strength chest press 5 x 8-12
  • 5th exercise: Standing cable chest fly 5 x 10-15

Back Workout

This back workout focuses on building the lat muscles. Dexter believes this is the key muscle group that helps achieve the look of having a wide upper back. To effectively target the lats, it’s important to utilize wide grip movements. Wide grip pulldowns and pull ups will help activate this muscle group for ultimate back growth.

  • 1st exercise: Wide grip lat pulldown 5 x 10-15
  • 2nd exercise: Hammer Strength machine row 5 x 8-12
  • 3rd exercise: Bodyweight pull up 4 x to failure
  • 4th exercise: Close grip lat pulldown 4 x 10-15
  • 5th exercise: T-bar row 5 x 8-12

Shoulder Workout

Dexter is known for having some massive shoulders. In order to achieve that round and full look, it’s important to train all areas of the shoulder muscles. The front, side, and rear delts need to be activated for muscle growth. This can be accomplished by following the workout below. Give it a try on your next shoulder day.

  • 1st exercise: Dumbbell lateral raise 5 x 15
  • 2nd exercise: Dumbbell upright row 5 x 15
  • 3rd exercise: EZ bar upright row 5 x 10
  • 4th exercise: Reverse pec deck machine 5 x 15
  • 5th exercise: Hammer Strength overhead press 5 x 8-12

Leg Workout

Before each leg workout, Dexter will go through a variety of warm up exercises. This helps get some blood flowing in the leg muscles before squatting heavy weight. You never want to go into a heavy compound movement when your body isn’t ready. The most intense movements in this workout are the leg press and the hack squat.

  • 1st exercise: Seated leg extension 5 x 10-15
  • 2nd exercise: Hack squat 5 x 8-12
  • 3rd exercise: Leg press 5 x 8-12
  • 4th exercise: Lying hamstring curl 5 x 10-15
  • 5th exercise: Standing calf raise 5 x 15-20

Arm Workout

In this arm workout Dexter includes the 21 curl, which is his favorite biceps exercise. You do seven reps from the bottom of the movement to your chest, seven reps from chest to head, and seven full range reps. This is a great exercise for building overall arm size and it also gives you a solid pump. You can do 21’s with the EZ-bar, straight bar, or dumbbells.

  • 1st exercise: Machine preacher curl 4 x 10-15
  • 2nd exercise: Standing barbell 21 curl x 3
  • 3rd exercise: Single arm machine preacher curl 4 x 10-15
  • 4th exercise: Straight bar triceps pushdown 4 x 10-15
  • 5th exercise: Rope triceps pushdown 4 x 10-15

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