John Meadows’s Workout Routine & Diet Plan

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

Exercise Sets Reps
Standing Leg Curls – Single Leg 4 10
Adductor 4 10
BB Back Squats 5 10
Leg Extensions 4 10
Stationery Lunges W/ Smith Machine 3 10
Stiffed Leg BB Deadlift 4 12


Tuesday – Back

Exercise Sets Reps
Hammer Rowing 4 8
1 – Arm DB Rowing 4 8
Lat Pulldown 4 10
BB Rack Pull 3 6

Wednesday – Arms

Exercise Sets Reps
Triceps Pushdowns 3 12
DB Hammer Curls 3 12
DB Curls 3 12
BB Dreg Curls 3 12
DB Preacher Curls (Alternate) 3 10
Rope Triceps Pushdowns 3 12
Standing Cable Pushdowns 3 12
Kettlebell Extensions (Lying) 3 12


Thursday – Rest Day

Friday – Chest & Shoulders

Exercise Sets Reps
Reverse Fly W/ Machine 3 12
DB Overhead Press 3 10
Flat Press (Hammer Strength) 3 10
Machine Pullover 3 15
Cable High Rowing 3 10
Seated Cable Rear Deltoid Fly (Iso – Lateral) 3 15
DB Side Lateral Raises 3 15
EZ Bar Front Lateral Raises 3 10


Saturday – Legs

Exercise Sets Reps
Leg Curls (Lying) 3 10
Bulgarian Split Squats 3 10
Spider Bar Squats 3 10
Reverse Band Hack Squats 3 12
Leg Extensions 1 20
Glute Ham Raises 3 Till 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

    Satinder Chowdhry

    Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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