Vital Stats
Name: Dawson Windham
Email: windhamd322@gmail.com
Location: Lake City, SC
Age: 15
Height: 6'1"
Weight: 187 lbs
Years Bodybuilding: 1
How did your fitness journey begin?
I was always an extremely skinny kid and got bullied in sixth grade. I was 60 pounds, 5 feet tall, and had to do something about it. I started doing sit-ups and push-ups at home and got a little bigger, but nothing extreme.
I started going to football weight training at school in eighth grade, and then to the gym. In October 2013, I learned what to eat, how to train, and devoted myself to the gym. I keep learning more every day and am extremely proud of the progress I made the past year. Now all I to do is lift.
What workout regimen delivered the best results?
I like to do a three-day split of legs, push, and pull with high volume and intensity. More frequency helped my strength gains on heavy compound movements. That's when I really started to grow.
Cool Fact
Dawson has an advantage with crazy mobility and flexibility that he developed from years of freestyle breakdancing!
Incline Dumbbell Press
6 sets of 6-12 reps
Decline Bench Press
4 sets of 6-8 reps
Military Press
4 sets of 4-6 reps
Lateral Raise
4 sets of 10-12 reps
Dumbbell Flyes
4 sets of 8-12 reps
Rope Press-Downs
4 sets of 10-12 reps
Skull Crushers
4 sets of 8-12 reps
Barbell Rows
5 sets of 4-6 reps
Weighted Pull-Ups
5 sets of 8-12 reps
Dumbbell Rows
5 sets of 8-10 reps
Close-Grip Pull-Downs
5 sets of 6-8 reps
Reverse Dumbbell Flyes
4 sets of 12-15 reps
Preacher Curls
4 sets of 8-12 reps
Alternating Dumbbell Curls
3 sets of 6-8 reps
Squat
6 sets of 2-10 reps
Sumo Deadlift
4 sets of 4-6 reps
Leg Press
5 sets of 12-15 reps
Superset
Leg Extensions
5 sets of 8-12 reps
Lying Hamstring Curls
5 sets of 8-12 reps
Bodyweight Lunges
3 sets to failure
Standing Machine Calf Raise
5 sets of 8-12 reps
Seated Calf Raise
5 sets of 12-20 reps
Amateurs Of The Week
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!What nutrition plan fueled your body?
Egg Whites
6 whites
Oats
2 cups
Chicken Breast
8 ounces
Brown Rice
1 cup
Steak
6 ounces
Optimum Gold Standard 100% Whey
2 servings- Oats
1 cup 
Cottage Cheese
1 cup- Egg Whites
1 cup 
Milk
1 cup
- Chicken Breast
12 ounces 
Green Beans
1 cup- Brown Rice
1 cup
What supplements gave you an edge?
How did your passion for fitness emerge?
One of my best friends was always lean and the girls stared at him just because he had a six-pack. I was jealous, so I got in the gym, pushed hard every day, and fell in love with the amazing sport of bodybuilding.
What/Who motivated you to be a fitness guru?
Jeff Seid, Greg Plitt, Zyzz, and Steve Cook have always been people I look up to.
Where did you go for inspiration?
I go to an awesome gym called Extreme Fitness and the people there gave me great advice. I got advice from Russian powerlifters and very experienced bodybuilders.
What are your future fitness plans?
I plan to continue bulking up until age 18, and then cut down for my first men's physique competition. I might compete sooner, but I want to kill it when I hop on stage. One day I hope I can be like Jeff Seid or Steve Cook.
What is the most important fitness tip?
Be patient and stay consistent. There were times I didn't grow or see gains at all, but I never give up and see the best results of my life right now.
Who is your favorite competitor?
It's definitely Steve Cook. He's extremely modest and seems like a nice guy. Plus, he's massive.
How did Bodybuilding.com help you reach your goals?
I've always done my own training, but I always come to Bodybuilding.com to read about nutrition, diets, and recipes so my food never gets bland and boring.
Dawson's Top 5 Gym Tracks
- "In The End" by Linkin Park
- "Bleed It Out" by Linkin Park
- "You're Gonna Go Far Kid" by The Offspring
- "Faint" by Linkin Park
- "Breathe" by The Prodigy