Here’s an IFBB Pro Known for His Massive Size: Johnnie O Jackson’s Workout Routine
Johnnie Otis Jackson (popular by the name Johnnie O Jackson) is one of the retired IFBB Pro & bodybuilders of the USA, who is praised for his crazy strength and known as the world’s strongest bodybuilder, especially in the year 2009. Similarly, by having a global fan following, Johnnie O Jackson’s workout routine has always been of interest to many. Hence, if you’re someone who’s trying to know about his workout, then you’re reading the right article, as we’re going to discuss the same in detail.
Popular for training in Texas with his American IFBB Pro competitor, Branch Warren, Johnnie is also known for having the best-developed upper body in the world of pro-level bodybuilding.
Johnnie O Jackson’s Workout Routine
Johnnie is undoubtedly one of the best bodybuilders, and this is reflected in his workout as well. He doesn’t like to complicate his workout and likes keeping it as simple as possible. He targets his workout for building muscle mass, and it serves its purpose as well. He likes hitting each muscle group with various exercises that help stimulate it.
Johnnie likes hitting the gym five times a week, and he likes following a conventional bro split where he trains each muscle group once a week. Below is one such training plan that will give you an overall idea of Johnnie O Jackson’s workout routine.
Day 1 – Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions | 6 | 15 |
| BB Back Squats | 5 – 6 | 10 – 15 |
| Leg Press | 4 | 15 |
| Hack Squats | 3 | 10 – 12 |
| Lying Leg Curls | 4 | 12 – 15 |
| Seated Leg Curls | 3 | 12 – 15 |
Day 2 – Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline BB Press | 3 | 8 – 12 |
| Flat BB Bench Press | 4 | 8 – 12 |
| Decline BB Bench Press | 4 | 8 – 12 |
| Parallel Bar Dips (Weighted) | 4 | Till Failure |
| Pec Deck Superset W/ Machine Chest Press | 4 | 15 |
| Cable Crossovers | 3 | Till Failure |
Day 3 – Back
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Deadlift | 4 | 4 – 6 |
| Weighted Pull Ups | 3 | Till Failure |
| BB Bent Over Rowing | 3 | 8 – 12 |
| Lat Pulldowns | 3 | 10 – 12 |
| Seated Cable Rowing | 3 | 10 – 12 |
| Hyperextensions | 3 | 12 – 15 |
Day 4 – Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Overhead Press | 5 | 8 – 10 |
| DB Side Lateral Raises | 3 | 10 – 12 |
| DB Front Lateral Raises | 3 | 10 – 12 |
| Rear Deltoid DB Flys | 3 | 15 – 20 |
| Upright Rowing | 3 | 10 – 12 |
Day 5 – Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| BB Curls | 3 | 10 – 12 |
| DB Preacher Curls | 3 | 12 |
| DB Curls | 3 | 12 |
| Triceps Dip Machine | 3 | 12 – 15 |
| Triceps Rope Pushdowns | 4 | 10 – 12 |
| Triceps Cable Pushdowns | 3 | 12 – 15 |
Day 6 & 7 – Rest Day
Johnnie O Jackson’s Diet Plan
Johnnie believes in the philosophy of a simple diet that you can do without doubting the results. Hence, it helps you stay focused and stay assured that you’ll get better with time.
He believes that it’s essential to eat things that are needed to become a successful bodybuilder. He also believes that it’s impossible to build a great physique without following the proper diet, and it’s equally impossible to stick with a diet if you don’t have a liking towards the food you’re eating in your diet.
Similarly, he gives importance to keeping the body well hydrated, and he makes sure that he’s drinking enough water.
Meal 1:
- Egg Whites – 1 ½ Cup
- Whole Eggs – 3
- Grits
Meal 2:
- White Rice – 2 ½ Cup
- Tilapia
- Black Beans
- Chicken – 10 Oz
Meal 3:
- Steak
- Potatoes
Supplements
- Whey Protein
- Creatine
- Magnesium
- Zinc
- Vitamin D
- DHEA
Johnnie O Jackson’s Workout Principles
He’s coached under the godfather of bodybuilding, Charles Glass, and has also worked with some of the best minds in the industry, such as Dennis James, Chris Aceto, and Milos Sarcev.
His workout is aimed at building muscle and strength. He likes working out at high intensity and high volume and never shy away from pushing his body to limits to achieve his true potential.
Also, he uses different types of intensity methods to go beyond failure, which in return forces muscle growth.
About Johnnie O Jackson
Born on January 30, 1971, Johnnie is the Hammonton, New Jersey-based powerlifter and an IFBB Pro bodybuilder who was formerly in the military and has also served in two operations of the Gulf War, namely Desert Storm & Desert Shield.
In 1998, he got his Pro card by winning the NPC Texas Championships. He has also been a regular competitor of Mr. Olympia from 2004 onwards.
Because of his size and status as a powerlifter, Johnnie is often called one of the physically strongest bodybuilders. In 2009, he also won one of Mr. Olympia’s titles, “World’s Strongest Professional Bodybuilder,” after bench pressing 523 lbs.
Closing Thoughts
As mentioned earlier, Johnnie has learned his bodybuilding skills from some of the best minds in the bodybuilding industry. He used the guidance given to him to build the physique that everyone desires to have. Similarly, valuable bodybuilding knowledge gained is evident in his workouts and uses for his clients at the time of giving them personal training.
Nonetheless, here we’ve covered Johnnie O Jackson’s workout routine, which will give you a better understanding of his workout and the philosophy behind it.
