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Home » Programs » Best Bodybuilding Programs » Dexter Jackson Workout Routine Spreadsheet

Dexter Jackson Workout Routine Spreadsheet

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By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: Indefinite

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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.

Table of Contents

  • 1 Spreadsheet: Dexter Jackson Workout Routine
  • 2 Body Part Split for Dexter Jackson’s Workout Routine
    • 2.1 Monday: Chest, Biceps
    • 2.2 Tuesday: Quads, Calves
    • 2.3 Thursday: Shoulders, Triceps, Calves
    • 2.4 Friday: Back, Hamstrings

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.

Dexter Jackson Workout Routine Spreadsheet | LiftVault.com

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 MovementSetsReps
Smith Machine Incline Press38-10
Bench Press38-10
Dumbbell Flyes38-10
Preacher Curls38-10
Seated Overhead Curl Machine38-10

Tuesday: Quads, Calves

Exercise MovementSetsReps
Leg Extensions315-20
Leg Press410
Smith Machine Front Squats310
Leg Extensions320
Dumbbell Lunges3n/a
Standing Calf Raises310-15
Seated Calf Raises310-15

Thursday: Shoulders, Triceps, Calves

Exercise MovementSetsReps
Seated Dumbbell Press310
Seated Lateral Raise Machine312-15
Rear Laterals312-15
Cable Pushdowns4-510
Skull Crushers or Dips4-510
Rope Pushdowns4-510
Standing Calf Raises310-15
Seated Calf Raises310-15

Friday: Back, Hamstrings

Exercise MovementsSetsReps
Lat Pulldowns48-10
Deadlifts310
T-bar Rows38-10
Lying Leg Curls310-15
Kneeling Single Leg Curls38-10

 

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Bodybuilding Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

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