{"id":27116,"date":"2024-10-26T19:26:25","date_gmt":"2024-10-26T19:26:25","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27116"},"modified":"2024-10-26T19:26:27","modified_gmt":"2024-10-26T19:26:27","slug":"chris-dickerson-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/chris-dickerson-workout-routine-with-pdf","title":{"rendered":"1982 Mr Olympia Chris Dickerson Workout Routine w\/ PDF"},"content":{"rendered":"\n<p>In a series of Mr. Olympia workout routines, I&#8217;ll share a detailed training program of 1982 Mr. Olympia, Chris Dickerson.<\/p>\n\n\n\n<p>Chris Dickerson was one of the old-school bodybuilders who won the Mr. Olympia championship in 1982, beating the rivals <a href=\"https:\/\/thefitnessphantom.com\/12-week-frank-zane-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"21279\" rel=\"noreferrer noopener\">Frank Zane<\/a>, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Casey_Viator\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/en.wikipedia.org\/wiki\/Casey_Viator\" rel=\"noreferrer noopener\">Casey Viator<\/a>, and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Samir_Bannout\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/en.wikipedia.org\/wiki\/Samir_Bannout\" rel=\"noreferrer noopener\">Samir Bannout<\/a>.<\/p>\n\n\n\n<p>Chris won several other titles in his 30 years of professional bodybuilding career, making him one of the greatest bodybuilders who stepped into the world of professional bodybuilding.<\/p>\n\n\n\n<p>Because of all his accomplishments in his bodybuilding journey, he was inducted into the <a href=\"https:\/\/en.wikipedia.org\/wiki\/IFBB_Hall_of_Fame\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/en.wikipedia.org\/wiki\/IFBB_Hall_of_Fame\" rel=\"noreferrer noopener\">IFBB Hall of Fame<\/a> in 2000. <\/p>\n\n\n\n<p>In this article, I&#8217;ll share Chris Dickerson&#8217;s training philosophies, his muscle-building workout plan, and his evergreen tips that helped him stay on top in his entire bodybuilding career.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Chris Dickerson Training Program Features<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Frank Zane vs Chris Dickerson ( Golden Era Olympia Showdown ) 1982 Mr. Olympia\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/p-dp8etoyrQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><br><strong>Number of sets per body part: <\/strong>8-15 sets during the off-season and 18-25 sets before content (more sets for weak areas and less for already developed muscle groups)<\/p>\n\n\n\n<p><strong>Rep Ranges:<\/strong> 6-10 reps per set with as heavy weight as possible while maintaining aa strict and control form.<\/p>\n\n\n\n<p><strong>Training sessions per week:<\/strong> Chris followed high-volume training, involving six sessions weekly.<\/p>\n\n\n\n<p><strong>Rest between sets:<\/strong> Chris Dickerson did not take much rest between sets. His rest duration is 20-30 seconds between sets during the pre-content training, versus 45-60 seconds in the off-season.<\/p>\n\n\n\n<p><strong>High-intensity Resistance Training:<\/strong> Chris&#8217;s training plan had one major similarity to <a href=\"https:\/\/thefitnessphantom.com\/12-week-dorian-yates-workout-routine-with-pdf\" data-type=\"post\" data-id=\"18163\" target=\"_blank\" rel=\"noreferrer noopener\">Dorian Yates<\/a> and <a href=\"https:\/\/thefitnessphantom.com\/mike-mentzer-workout-routine-with-pdf\" data-type=\"post\" data-id=\"22926\" target=\"_blank\" rel=\"noreferrer noopener\">Mike Mentzer<\/a> who used to follow high-intensity strength training. All these three Mr. Olympias used to take shorter rest between sets, such as 30-60 seconds, and push themselves to work hard.<\/p>\n\n\n\n<p><strong>Combination of Compound and Isolation Exercises:<\/strong> You&#8217;ll see a blend of compound and isolation exercises in Chris&#8217;s training plan. Compound exercises, such as squats, bench, deadlifts, overhead presses, pull-ups, and dips, activate multiple muscle groups simultaneously, helping you build strength and mass together; while isolation exercises help address small and weaker body parts effectively, bring out the best shape, and improve muscle definition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6-Day Chris Dickerson Split for Muscle Growth<\/strong><\/h2>\n\n\n\n<p>I&#8217;ve designed an ultimate 6-day workout plan inspired by Chris Dickerson&#8217;s training philosophies.<\/p>\n\n\n\n<p>This program will help you build muscle and strength, and develop your overall physique.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Off-Season Workout Plan<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Back<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Legs<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Shoulder<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Arms<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Abs and Calves<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<p>You can train your weak areas twice a week. Put your weak muscle groups wherever they can fit.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Press (warm-up)<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>5<\/td><td>6-10<\/td><\/tr><tr><td>Flat Dumbbell Fly<\/td><td>5<\/td><td>6-10<\/td><\/tr><tr><td>Bar Dips (Weights optional)<\/td><td>5<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=RibEzqNmm4s\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=RibEzqNmm4s\" rel=\"noreferrer noopener\">World&#8217;s Greatest Stretch<\/a><\/td><td>3<\/td><td>5\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (warm-up)<\/td><td>4<\/td><td>6-12<\/td><\/tr><tr><td>Single-arm Dumbbell Row<\/td><td>3<\/td><td>8\/arm<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Deadlifts<\/td><td>4<\/td><td>4-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension (warm-up)<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Back Squat<\/td><td>6<\/td><td>6-10<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Seated Cable Curl<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>4<\/td><td>6-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Behind-the-Neck Barbell Press<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Dumbbell Overhead Press<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Incline DB Lateral Raises<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Bent-arm Lateral Raises<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Dumbbell Reverse Fly<\/td><td>4<\/td><td>6-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated French Press<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Straight Bar Dips<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Seated Dumbbell Curl<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Concentration Curl<\/td><td>4<\/td><td>6-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Abs and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bicycling Crunches<\/td><td>4<\/td><td>20-30<\/td><\/tr><tr><td>Lying Leg Raises<\/td><td>4<\/td><td>20-30<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=NZ1oOuj2L2k\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=NZ1oOuj2L2k\" target=\"_blank\" rel=\"noreferrer noopener\">Sit-up w\/ Torso Twist<\/a><\/td><td>4<\/td><td>20-30<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>4<\/td><td>20-30<\/td><\/tr><tr><td>Single-leg Calf Raises<\/td><td>4<\/td><td>6-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Pre-Contest Bodybuilding Program<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Chest, Shoulder, and Abs<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Legs and Arms<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Back, Shoulder, and Abs<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Chest, Shoulder, and Abs<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Legs and Arms<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Back, Shoulder, and Abs<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Chest, Shoulder, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>6<\/td><td>6-10<\/td><\/tr><tr><td>Flat Dumbbell Fly<\/td><td>6<\/td><td>6-10<\/td><\/tr><tr><td>Weighted Bar Dips<\/td><td>6<\/td><td>8-10<\/td><\/tr><tr><td>Behind The Neck Press<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Seated Lateral Raises<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>6<\/td><td>25-30<\/td><\/tr><tr><td>Bicycle Crunches<\/td><td>4<\/td><td>20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Legs and Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>6<\/td><td>6-10<\/td><\/tr><tr><td>Leg Extension<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Good Morning<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Concentration Curl + Skull Crusher<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Incline DB Curl + Triceps Pressdown<\/td><td>3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Superset concentration curl with skull crusher and incline dumbbell curl with triceps press down.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Back, Shoulder, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (warm-up)<\/td><td>4<\/td><td>6-12<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Prone Incline Barbell Row<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-rear-delt-dumbbell-exercises\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-rear-delt-dumbbell-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Rear-delt Circles<\/a><\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Lying Rear Delt Raise<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=xYFm6POCBnk\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=xYFm6POCBnk\" rel=\"noreferrer noopener\">Barbell Side Bends<\/a><\/td><td>4<\/td><td>15\/side<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=mz9nf23RtDE\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=mz9nf23RtDE\" rel=\"noreferrer noopener\">Incline Leg Raises<\/a><\/td><td>6<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday &#8211; Chest, Shoulder, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>6<\/td><td>6-10<\/td><\/tr><tr><td>Flat Dumbbell Fly<\/td><td>6<\/td><td>6-10<\/td><\/tr><tr><td>Cable Crossover<\/td><td>6<\/td><td>8-10<\/td><\/tr><tr><td>Front Overhead Presses<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Bent-arm Lateral Raises<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>6<\/td><td>25-30<\/td><\/tr><tr><td>Bicycle Crunches<\/td><td>4<\/td><td>20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Legs and Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Hack Squat<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Front Squats<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>6<\/td><td>8-10<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>6<\/td><td>8-10<\/td><\/tr><tr><td>E-Z Bar Curl + Overhead Cable Extension<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Seated DB Curl + Straight Body Bar Dips<\/td><td>3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Superset E-Z Bar Curl with Triceps Overhead Cable Extension and alternating dumbbell curl with straight body bar dips.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Back, Shoulder, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (warm-up)<\/td><td>4<\/td><td>6-12<\/td><\/tr><tr><td>Deadlift<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Single-arm Dumbbell Row<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Rear Delt Dumbbell Row<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Dumbbell Side Bends<\/td><td>4<\/td><td>15\/side<\/td><\/tr><tr><td>Incline Leg Raises<\/td><td>6<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow Chris Dickerson&#8217;s Routine?<\/strong><\/h2>\n\n\n\n<p>Chris Dickerson&#8217;s off-season training plan can be followed by intermediate but if you want to follow his pre-contest exercise routine, you must have years of lifting experience, consume a high-protein diet plan, and take proper rest.<\/p>\n\n\n\n<p>You should not attempt this program if you are a beginner or don&#8217;t have enough resources to fulfill your nutritional needs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Chris Dickerson Nutrition<\/strong><\/h2>\n\n\n\n<p>Nutrition is a more personalized thing. Chris Dickerson constantly changes his diet plan depending on his needs. So, it&#8217;s not possible to outline his actual meal plan. However, I&#8217;ve got a list of some of his usual food names that he consumed all year round.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>White meat<\/li>\n\n\n\n<li>Red meat<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Broiled fish<\/li>\n\n\n\n<li>Whole grains<\/li>\n\n\n\n<li>Fruit<\/li>\n\n\n\n<li>Vegetables<\/li>\n\n\n\n<li>Salads<\/li>\n\n\n\n<li>Seeds<\/li>\n\n\n\n<li>Nuts<\/li>\n\n\n\n<li>Black Coffee<\/li>\n<\/ul>\n\n\n\n<p>He recommended eating foods that are as lightly cooked as possible.<\/p>\n\n\n\n<p>He also took some supplement with his diet for extra vitamins and minerals to fulfills his nutritional needs.<\/p>\n\n\n\n<p><strong>You can check out these detailed guides (published on the National Institute of Health website) on how to create a meal plan for muscle gain:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566799\/\" rel=\"noreferrer noopener\">Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\" data-type=\"link\" data-id=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\" target=\"_blank\" rel=\"noreferrer noopener\">Macronutrient Considerations for the Sport of Bodybuilding<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\" rel=\"noreferrer noopener\">Nutrition Recommendations for Bodybuilders in the Off-Season<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Chris Dickerson Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-2523fb75-3844-4869-b07c-b9c52848da9d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/10\/Chris-Dickerson-Bodybuilding-Training-Program.pdf\">Chris Dickerson Bodybuilding Training Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/10\/Chris-Dickerson-Bodybuilding-Training-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-2523fb75-3844-4869-b07c-b9c52848da9d\" download>Download<\/a><\/div>\n\n\n\n<p><br><strong>Before you go, keep the following tips in mind to achieve maximum results:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Allow your muscles to recover through rest:<\/strong> Give your muscles time to repair and rebuild after intense workouts to grow stronger and larger. Take a day off or two between weeks and get an adequate amount of sleep to allow the body to repair and regenerate from the demands of intense training.<\/li>\n\n\n\n<li><strong>Progressive Overload:<\/strong> Progressive overload is a great technique to stimulate strength and hypertrophy. It involves increasing the load you lift from time to time, so your muscles work harder than the last time.<\/li>\n\n\n\n<li><strong>Eat Nutritious Meals:<\/strong> Consume a good amount of protein, carbohydrates, and healthy fats to support muscle growth and recovery.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>In a series of Mr. Olympia workout routines, I&#8217;ll share a detailed training program of 1982 Mr. Olympia, Chris Dickerson. Chris Dickerson was one of the old-school bodybuilders who won the Mr. Olympia championship in 1982, beating the rivals Frank Zane, Casey Viator, and Samir Bannout. Chris won several other titles in his 30 years &#8230; <a title=\"1982 Mr Olympia Chris Dickerson Workout Routine w\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/chris-dickerson-workout-routine-with-pdf\" aria-label=\"Read more about 1982 Mr Olympia Chris Dickerson Workout Routine w\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27160,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,528],"tags":[515,374,381],"class_list":["post-27116","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-barbell-workout-routine","tag-mr-olympia","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27116","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=27116"}],"version-history":[{"count":15,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27116\/revisions"}],"predecessor-version":[{"id":27161,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27116\/revisions\/27161"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27160"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=27116"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=27116"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=27116"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}