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John Meadows Workout Routine

Hanna Walther Author Profile



John Meadows' Workout Routine and Diet

What does John Meadows’ workout routine look like?

John Meadows was an American professional bodybuilder and creator of the Mountain Dog Training system, a high-volume bodybuilding training program for athletes worldwide.

John Meadows took to the bodybuilding stage with the confidence of a champion, despite many health challenges and losses in his personal life, and inspired many along the way.

Although he is no longer with us, John Meadows’ legacy tells the story of his amazing power and admirable dedication to bodybuilding.

This post is not John Meadows’ exact workout routine but includes our understanding of what he did when training for a competition, according to his previous interviews, commentary, and feedback from others in the industry.


Current Stats 

  • Height:‎ 5’6″
  • Weight: 215-225 pounds
  • Age: 49 years old at the time of his death (2021)
  • Birthday: April 11, 1972
  • Accolades: Certified Sports Nutritionist, Certified Strength, and Conditioning Specialist, 2004 IFBB North American Bodybuilding Championships 4th place, earned Pro card at 2015 NPC Universe 1st place, 2012 Arnold Classic 9th place, and many more


Workout Principles

After a successful bodybuilding career, John Meadows had a huge wealth of knowledge and experience to share with his clientele. With his company, Mountain Dog Training, John coached athletes in bodybuilding, diet, and overall health.

In the gym, John Meadows often incorporated a 4-day push pull legs split, which works the various body parts on three separate training days, meaning you train each muscle group every 4-6 days.

He also trained using high-intensity techniques to build endurance and improve conditioning, particularly when training for size.


John Meadow’s Workout Routine

John Meadows competed at the highest level in bodybuilding. He always stressed having and maintaining a perfect form, whether he was working on gaining muscle mass and strength with his clients or for his own competitions. John knew that once the form was perfected, the gains would come.

Achieving muscle growth like John Meadows is no easy feat. Creating a muscular body takes tons of work, and every day is a training day. 

Here is the John Meadows workout routine to take you to the next level:


Monday – Legs

This leg workout is a burner and will have your lower body shaking. Only John Meadows would start the week off with a leg workout!

  1. Standing single-leg curl (4 sets, 10 reps)
  2. Adductor machine (4 sets, 10 reps)
  3. Barbell squat (5 sets, 10 reps)
  4. Leg extension (4 sets, 10 reps)
  5. Smith machine stationary lunge (3 sets, 10 reps)
  6. Stiff-leg deadlift (4 sets, 12 reps)


Tuesday – Back

John Meadows targeted his upper body with a back workout focused on building muscle. This training routine requires a few warm up sets to perfect your form; properly warm up the upper body before performing these movements.

  1. Hammer row (4 sets, 8 reps)
  2. One arm barbell row (4 sets, 8 reps)
  3. Pullover (4 sets, 8 reps)
  4. Facing away lat pulldown (4 sets, 10 reps)
  5. Rack pull (3 sets, 6 reps)


Wednesday – Arms

High-intensity training was an essential part of John Meadows’ workout routine. It helped him create the most successful muscle-building strategies for his physique.

  1. Triceps pushdown (3 sets, 12 reps)
  2. Grip force dumbbell curl (3 sets, 12 reps)
  3. Dumbbell curl (3 sets, 12 reps)
  4. Standing barbell drag curl (3 sets, 12 reps)
  5. Bilateral dumbbell preacher curl (3 sets, 10 reps)
  6. Standing dual rope cable pushdown (3 sets, 12 reps)
  7. Standing cable pushdown (3 sets, 12 reps)
  8. Kettlebell lying extension (3 sets, 12 reps)


Thursday – Rest

From John Meadows’ experience and education, the mind-muscle connection is useful in determining when recovery is necessary. If he felt his body needed an additional day off, he wouldn’t hesitate to listen.


Friday – Chest & Shoulders

This high-volume chest workout and shoulder burner will have you feeling sore for days. These exercises work the lower and upper chest simultaneously.

  1. Machine reverse fly (3 sets, 12 reps)
  2. Dumbbell overhead press (3 sets, 10 reps)
  3. Hammer strength flat press (3 sets, 10 reps)
  4. Machine pullover (3 sets, 15 reps)
  5. Cable high row (3 sets, 10 reps)
  6. Iso-lateral seated cable rear delt fly (3 sets, 15 reps)
  7. Standing dumbbell lateral raise, (3 sets, 15 reps)
  8. EZ-bar front raise, (3 sets, 10 reps)


Saturday – Legs

You read that right — another leg workout.

  1. Lying leg curl (3 sets, 10 reps)
  2. Bulgarian split squat (3 sets, 10 reps)
  3. Spider bar squat (3 sets, 10 reps)
  4. Reverse band hack squat (3 sets, 12 reps)
  5. Machine leg extension (1 set, 20 reps)
  6. Glute ham raise (3 sets to failure)


Sunday – Rest

John Meadows was a family man before anything; his wife and two young sons were his #1 priority. After a busy week coaching clients and spending his days in the gym, John dedicated Sundays to family.


John Meadow’s Diet 

John’s training program requires clean eating, heavy caloric intake, and consuming healthy fats full of omega-3 fatty acids, like beef and salmon. He took several vitamins and supplements to promote his overall health. John Meadows ate six meals a day while training for a bodybuilding competition.

Here is John Meadows’ diet:  

Meal 1 

  • 6 whole eggs
  • 1/2 cup of oats
  • 1 tablespoon of coconut oil

Meal 2

  • 2 scoops of whey isolate protein
  • 1/2 cup of fruit like blueberries and strawberries

Meal 3

  • 6 ounces of shrimp
  • Stir-fried vegetables
  • 1/2 cup of brown rice

Meal 4

  • 2 scoops of whey isolate protein
  • Peanut butter
  • Wheat germ

Meal 5

  • Chicken breast
  • Handful of walnuts
  • Veggie salad with balsamic vinegar

Meal 6

  • Grass-fed beef
  • Asparagus spears
  • Fresh pineapple



John Meadows was so passionate about supplements during his career that he eventually started his own company called Granite Supplements.

Here are some of the supplements John took to stay strong in the off-season and while working to build muscle mass at any point in his life. These supplements helped him earn the nickname, Mountain Dog.



The bodybuilding community still mourns the loss of the great person, athlete, and coach that John Meadows was. His Mountain Dog Training program changed the lives of so many.

John’s training techniques were one of a kind and his spirit, demeanor, and desire to teach others left a lasting impression on everyone who knew him and supported his career.

If your goal is to build as much muscle mass as the “Mountain Dog” John Meadows, this workout routine and diet plan will get you there.

What do you think about John Meadow’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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