The biography, life, and accomplishments of Ross Dickerson

Ross Dickerson is a fitness model and online presence with over a decade’s worth of experience in the fitness industry, he is quite knowledgeable when it comes to building up a solid physique. As someone who knows the value of hard and sheer discipline, Ross has built up a following and a website, a full brand, to help others transform their physiques and be as muscular and shredded as he is.

Below is a complete breakdown of Ross Dickerson’s profile, stats, biography, training and diet regimens.

Full Name: Ross Dickerson

Weight Height Date Of Birth
205-215 lbs. 6’1’’ 06/15/1989
Profession Era Nationality
Fitness Model, Entrepreneur 2010 British/American


Ross Dickerson Biography

Ross Dickerson
Image courtesy of Instagram (Ross Dickerson)

Ross Dickerson was born in London, however he moved with his mom and brother to the United States when he was only five years old. Although, he did not stay too terribly long and he eventually ended up landing back in London, Cornwall to be exact, back in January 2008 at the age of 19. Much has changed since 2008 and since Ross was 19, but he has stayed consistent in the gym which has kept him going through good and bad times. Ross has said that he could not imagine his life without fitness.

Though he is a very knowledgeable figure in the fitness industry now, Ross Dickerson was not always a guru and actually spent his first few years in the gym figuring things out and learning off others around him who provided him with inspiration and motivation. Alongside the training, he knew diet would make a massive difference and it has always been a big focus for him, and is a big reason he looks the way he does. Looking at him now you wouldn’t believe it, but Ross was a skinny young guy and to this day is still a hard gainer, so he probably has to eat a bit more than most people do to really continue with his progression.

Ross Dickerson Height

Ross Dickerson is 6’1″, which is pretty tall for someone and is honestly a height that many people will have trouble putting on muscle mass at. Most of the time, you see shorter guys packing on crazy amounts of muscle, and the taller guys having a bit of a harder time doing so, which Ross has experienced. However, he did not let his height and hard gainer status stop him, and is well over 200 lbs with very low body fat percentage.

Training of Ross Dickerson

Ross Dickerson’s workout routine consists of working opposite muscle groups together. For example, he works the chest (a pushing movement) with the biceps (a pulling movement). Then he trains legs on their own, shoulders on their own, and groups together back and triceps. It is also worth noting that Ross uses relatively higher volume for his workouts, but that does not mean he is going light. Ross truly pushes himself in the gym, forcing muscle growth.

Workout #1: Chest & Biceps

Exercises Sets Reps
Bench Press 3 10
Dumbbell Fly 3 10
Decline Dumbbell Press 3 12
Cable Fly 3 12
EZ Bar Curl 3 8
Cable Rope Curls 3 10
Alternating Dumbbell Curls 3 12

Workout #2- Legs

Exercises Sets Reps
Squats 3 8
Leg Extensions 3 10
Deadlift 3 8
Leg Press 3 10
Romanian Deadlift 3 12
Leg Curls 3 10

Workout #3- Shoulders

Exercises Sets Reps
Arnold Press 3 10
Front Raises 3 12
Side Raises 3 12
Smith Machine Shoulder Press 3 10
Shrugs 3 15
Upright Row 3 10
Rear Delt Raises 3 10

Workout #4- Back & Triceps

Exercises Sets Reps
Cable Row 3 10
T-Bar Row 3 10
Lateral Pulldown 3 12
Dumbbell Row 3 12
Close Grip Pulldown (One Arm) 3 10
Bench Dips 3 12
Dumbbell Overhead Extensions 3 10
Cable Rope Extensions 3 10


Ross Dickerson is a hard gainer and noticed that counting calories or macros was never going to work for him. This is very unconventional, as most of the time you will see guys weighing out foods and counting every single macro. That being said, he developed his own approach to diet and still utilizes the same regime, with variations that he has found work equally well over time. For example, he eats as little processed foods as possible, and instead consumes fresh whole foods throughout multiple meals and snacks each day.

Ross Dickerson’s diet follows a typical daily meal plan that encompasses a variety of nutrient-dense foods. Some highlights of his diet include:

  • Breakfast: A protein-packed meal to start each day consisting of eggs, whole-grain toast, and fresh fruits.
  • Snack: Greek yogurt topped with mixed nuts and berries for added protein and healthy fats.
  • Lunch: Grilled chicken breast, quinoa or brown rice, and a colorful salad, rich in vegetables and fiber.
  • Afternoon Snack: A protein shake made with protein powder, almond milk, and a handful of spinach for added nutrients.
  • Dinner: Grilled salmon, roasted sweet potatoes, and steamed vegetables for a well-rounded meal.
  • Evening Snack: Cottage cheese or Greek yogurt with a drizzle of honey and some mixed nuts for added protein and healthy fats.

Ross Dickerson’s typical daily meal plan focuses on providing the body with the necessary nutrients to support muscle growth, maintain energy levels, and promote overall health. By incorporating protein-rich foods, complex carbohydrates, and healthy fats, rather than processed foods and artificial ingredients, he ensures his body receives optimal nutrition, aiding in the attainment of his fitness goals.

The Ross Dickerson Brand

Ross Dickerson
Image courtesy of Instagram (Ross Dickerson)

The ‘Ross Dickerson’ brand was launched officially in 2013 with the goal of inspiring and motivating individuals in their fitness journeys. Through social media platforms like Instagram, Twitter, and Facebook, the brand quickly gained traction, attracting followers who resonated with Ross’s fitness philosophy and captivating content. Over time, the brand’s social media presence has grown exponentially, reaching a wide audience of fitness enthusiasts around the world. The success of the ‘Ross Dickerson’ brand lies in its ability to connect with followers, provide valuable fitness insights, and foster a sense of community within the fitness industry. As the brand continues to grow, its impact on aspiring fitness enthusiasts continues to expand, bringing positive changes to the lives of many.

The ‘Ross Dickerson’ brand has had a profound influence on aspiring fitness enthusiasts, thanks to Ross’s social media platforms and the content he shares. His dedication, knowledge, and inspirational journey resonate with followers, inspiring them to pursue their fitness goals and make positive changes in their lives. Through thoughtfully curated fitness tips, workout routines, and nutrition advice, Ross provides his followers with the tools they need to achieve their own fitness aspirations. The sense of community fostered by the ‘Ross Dickerson’ brand further enhances its influence, as followers support and motivate one another on their fitness journeys. With each follower inspired to push their limits and attain their best selves, the ‘Ross Dickerson’ brand continues to leave a lasting impression on the fitness community.

Personal Life and Wrap Up

Ross Dickerson wife
Image courtesy of Instagram (Ross Dickerson)

Outside of his bodybuilding career, Ross is in a relationship with Lillie Stokes and the two have recently welcomed a baby boy into the world. Overall, Ross Dickerson has built up quite the brand and reputation for himself, aside from his incredible physique. He is continuing to grow in the physical aspect, as well as his presence in general.

What do you think of Ross Dickerson?

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Dylan Wolf
I work mainly in content writing, focusing my free time on bodybuilding and strength sports. I was introduced to fitness in high school and after watching Generation Iron movies. I love to train. I have competed multiple times, even winning a junior title in classic physique. I have a bachelor's in criminal justice and business obtained through Alvernia University. When I am not focused on work or training, I enjoy watching films or reading about anything and everything.