Here’s an American Pro Bodybuilder, Creator of the Mountain Dog Training System John Meadows’s Workout Routine

John Meadows was a respected name in the bodybuilding realm, not only for his massive physique but also for influencing the sport. John’s dedication to the sport has led him to a career in bodybuilding and also made him successful. Similarly, earning an IFBB Pro card and coming up with his own training system called Mountain Dog was proof of the same. Nonetheless, if you know his name or you’re his fan and want to find out what was John Meadows’s workout routine then keep reading, as we’re going to discuss about it in this article.

John Meadows Workout Routine

But before we move forward, we would like to share the news that he’s no more with us. And tragically, on August 8, 2021, at the age of 49, he passed away. Similarly, the post about the same was also posted on his verified Facebook Page.

John Meadows’s Workout Routine

John Meadows was at the higher level and has always looked for having and maintaining a perfect form while doing exercise. Whether he was working out to gain muscle mass or strength training with his client or for himself for his competition for him, exercise form has always been a priority. Similarly, he was aware that once you perfect your form, you’ll be able to make gains.

Achieving muscles like him isn’t easy, and it does require a strong work ethic and consistency. Nonetheless, here below is one workout plan of John (though not exact) that will help you go to the next level.

Monday – Legs

Standing Leg Curls – Single Leg410
BB Back Squats510
Leg Extensions410
Stationery Lunges W/ Smith Machine310
Stiffed Leg BB Deadlift412

Tuesday – Back

Hammer Rowing48
1 – Arm DB Rowing48
Lat Pulldown410
BB Rack Pull36

Wednesday – Arms

Triceps Pushdowns312
DB Hammer Curls312
DB Curls312
BB Dreg Curls312
DB Preacher Curls (Alternate)310
Rope Triceps Pushdowns312
Standing Cable Pushdowns312
Kettlebell Extensions (Lying)312

Thursday – Rest Day

Friday – Chest & Shoulders

Reverse Fly W/ Machine312
DB Overhead Press310
Flat Press (Hammer Strength)310
Machine Pullover315
Cable High Rowing310
Seated Cable Rear Deltoid Fly (Iso – Lateral)315
DB Side Lateral Raises315
EZ Bar Front Lateral Raises310

Saturday – Legs

Leg Curls (Lying)310
Bulgarian Split Squats310
Spider Bar Squats310
Reverse Band Hack Squats312
Leg Extensions120
Glute Ham Raises3Till Failure

Sunday – Rest Day

John Meadows’s Diet Plan

John’s training requires clean eating habit and heavy calorie diet along with healthy fats like omega-3 fatty acids and salmon. He liked to have vitamins and supplements to promote overall health. Similarly, he used to go for five meals a day that included a proportion of protein, healthy fats, and carbohydrates.

He used to change his diet according to his goal, and here below we’ve one such diet plan:

Meal 1:

  • Whole Eggs – 6
  • Oats – ½ Cup
  • Coconut Oil – 1 Tbsp

Meal 2:

  • Whey Isolate – 2 Scoop
  • Fruits (Strawberries & Blueberries) – ½ Cup

Meal 3:

  • Shrimp – 6 Ounces
  • Stir Fried Vegetables
  • Brown Rice – ½ Cup

Meal 4:

  • Whey Protein Isolate – 2 Scoop
  • Peanut Butter
  • Wheat Germ

Meal 5:

  • Chicken Breast
  • Fresh Pineapple
  • Asparagus Spears


About John Meadows

Born on May 19, 1972, in Ohio, John has been raised in a complex family. For instance, he has never met his father, and his mother also died at a very young age. Further, he was raised by his grandmother. And when his grandmother passed away in 1999, John was left on his own without anyone to support him.

Further, Meadows had a love for training and bodybuilding from an early age since his childhood. He was involved in powerlifting very early on and had also trained with the legendary Westside Barbell in Ohio.

As time went on, he realized his ultimate goal in the 2015 NPC Team Universe contest of becoming a pro bodybuilder and pursued the same. He started competing at the pro level and was even placed in the top five in the first three competitions he took part in and narrowly missed qualifying for the Mr. Olympia in that year.

His impact on bodybuilding is beyond the stage. A popular 1 Arm rowing exercise with a barbell using a landline base is known as the Meadows Row. In 2016, he even started his own dietary supplement company named Granite Supplements. Though he’s no longer with us, but his legacy will always tell the story of his admirable dedication and amazing power.

Wrapping Up

Meadows will be remembered forever as a legend of IFBB Pro bodybuilding. Similarly, his dedication and impact on the sport continue to inspire numerous individuals who want to chase their dreams. Lastly, if you were looking for John Meadows’s workout routine or diet plan, here we’ve covered one. Though it’s not the exact one, but it’s worth trying. And if you follow it with consistency along with a healthy, protein-rich diet, you’ll get the results. Good luck!

Satinder Chowdhry Avatar

Satinder Chowdhry