Johnnie Jackson Training Program

Johnnie Otis Jackson better known as Johnnie Jackson is an American  International Federation of Bodybuilding and Fitness (IFBB) professional bodybuilder.  He dead-lifted 832 lbs raw in an competition in 2012. “To be the best, you’ve got to train to beat the best,” says Johnnie Jackson. Below is his training program.

Chest Exercise:

• Incline Barbell press: 3 sets of 8-12 reps
• Flat Multi-grip barbell press: 4 sets of 8-12 reps
• Decline Barbell Press: 4 sets of 10-12 reps
• Weighted Dips: 4 drop sets with Chains to failure
• Superset Peck Deck Flys with Machine presses: 4 sets of 15 reps Machine chest presses to failure
• Cable Flys: 3 sets to failure

 

Back Exercise:

• Dead-lift: 4 sets of 6-4 reps
• Weighted Pullup: 3 sets of 20 reps
• Barbell Row: 3 sets of 10 reps
• Seated Cable Row: 3 sets of 10 reps
• Pull-down: 3 sets of 10 reps
• Back Extension: 3 sets of 15 reps

 

Arms Exercise:

• Standing dumbbell curls 3 sets of 8 reps
• Standing barbell curls 3 sets of 12 reps
• Preacher curls 3 sets of 12 reps
• Triceps push-downs 3 sets of 15 reps
• Seated dip machine 3 sets of 15 reps
• Rope push-downs 4 sets of 12 reps

 

Legs Exercise:

• Leg Extensions: 2 sets of 25-30 reps for warm-up then 4 sets of 15-20 reps
• Barbell Squat: 5-6 sets of 15-20 reps
• Hack Squat: 3 sets of 10 reps
• Leg Press: 4 sets of 25 reps
• Lying Leg Curl: 4 sets of 15 reps
• Seated leg curls: 3 sets of 15 reps

 

Shoulders Exercise:

• Military press: 2 warm-up sets and then 3 sets of 10 reps
• Dead lift: 4-5 heavy sets of 5-8 reps
• Dumbbell front raises: 3 sets of 8 reps
• Squats 3 sets of 12 reps
• Side laterals 3 sets of 8-12 reps
• Upright rows 3 sets of 12 reps