Dexter Jackson’s workout routine is a four day body part split focused on developing maximum muscular hypertrophy. It uses 3 to 4 sets per exercise, often increasing the weight for each set. The routine programs anywhere from 5 to 8 different exercise movements per training session.
Spreadsheet: Dexter Jackson Workout Routine
Notes like “Heavier” or “Heavier +” simply mean to increase the weight for those sets vs. the previous sets for that same exercise.
For example, if on Monday you perform one set of 10 reps for the smith machine incline press at 100 pounds, the next two “Heavier” sets should be performed for 8-10 reps at a weight greater than 100 pounds – the same weight should be used for both “heavier” sets.
When there are multiple sets next to an exercise, such as for the smith machine incline press heavier sets, the same weight can be used for all sets.
When “SS” is next to a group of exercises, those exercises should be performed as a superset. This means performing both exercises with no rest in between.
Body Part Split for Dexter Jackson’s Workout Routine
The following is a summary of Dexter Jackon’s body part split for chest, biceps, quads, calves, shoulders, triceps, back, and hamstrings.
Additional detail is provided in the spreadsheet regarding which sets should be heavier, which exercises should be supersets, etc.
Monday: Chest, Biceps
| Exercise Movement | Sets | Reps |
|---|---|---|
| Smith Machine Incline Press | 3 | 8-10 |
| Bench Press | 3 | 8-10 |
| Dumbbell Flyes | 3 | 8-10 |
| Preacher Curls | 3 | 8-10 |
| Seated Overhead Curl Machine | 3 | 8-10 |
Tuesday: Quads, Calves
| Exercise Movement | Sets | Reps |
|---|---|---|
| Leg Extensions | 3 | 15-20 |
| Leg Press | 4 | 10 |
| Smith Machine Front Squats | 3 | 10 |
| Leg Extensions | 3 | 20 |
| Dumbbell Lunges | 3 | n/a |
| Standing Calf Raises | 3 | 10-15 |
| Seated Calf Raises | 3 | 10-15 |
Thursday: Shoulders, Triceps, Calves
| Exercise Movement | Sets | Reps |
|---|---|---|
| Seated Dumbbell Press | 3 | 10 |
| Seated Lateral Raise Machine | 3 | 12-15 |
| Rear Laterals | 3 | 12-15 |
| Cable Pushdowns | 4-5 | 10 |
| Skull Crushers or Dips | 4-5 | 10 |
| Rope Pushdowns | 4-5 | 10 |
| Standing Calf Raises | 3 | 10-15 |
| Seated Calf Raises | 3 | 10-15 |
Friday: Back, Hamstrings
| Exercise Movements | Sets | Reps |
|---|---|---|
| Lat Pulldowns | 4 | 8-10 |
| Deadlifts | 3 | 10 |
| T-bar Rows | 3 | 8-10 |
| Lying Leg Curls | 3 | 10-15 |
| Kneeling Single Leg Curls | 3 | 8-10 |
