John Meadows Workout & Diet: A Comprehensive Review

Connor Sellers
Published by Connor Sellers | Senior Coach
Last updated: November 28, 2023
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As a personal fitness coach, I’ve been following many athletes in different sports. And the American professional bodybuilder John Meadows is one of those who stands out because of the barriers he overcame.

To help our readers implement the John Meadows workout routine approach, our team spent a few days going over many hours of training videos, social media posts, and books.

We also had a certified sports nutritionist help out and find some details about the John Meadows diet.

Quick Summary

  • John Meadows’ approach to building muscle mass and losing fat is all about high-volume reps and sets that target every body part.
  • Fortunately, John has provided a lot of information online, on social media, and in e-books like Brutality of Mountain Dog Training.
  • In order to achieve similar results, you’ll also need to factor in the John Meadows diet and a few supplements that can help you get to your goals faster.

John Meadows Stats

  • Born: April 11, 1972
  • Height: 5’6”
  • Weight: 225 lbs.

John Meadows’ Workout Routine

The John Meadows workout routine is all about building muscle mass. You’ll be targeting different muscle groups each day.


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A post shared by John Meadows (@mountaindog1)

Monday: Arms

John Meadows started off his workout program by focusing on those glory muscles: 

  • Triceps rope pushdowns (4 sets of 12 reps)
  • EZ bar preacher curls (4 sets of 12 reps)
  • Wrist curls (4 sets of 12 reps)
  • Hammer curls (4 sets of 12 reps)
  • Overhand barbell curls (4 sets of 12 reps)

Related: High Volume Arm Workout for Massive Gains

Tuesday: Legs

John discovered that the key to a solid leg workout is all about ramping up the reps for a massive volume day: 


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A post shared by John Meadows (@mountaindog1)

  • Lying leg curl (3 sets of 15 reps)
  • Back squats (3 sets of 15 reps)
  • Smith machine lunges (3 sets of 15 reps)
  • Romanian deadlifts (3 sets of 15 reps)
  • Calf raises (3 sets of 20 reps)
  • Leg extensions (3 sets of 15 reps)

Related: Bodybuilding Leg Workout

Wednesday: Shoulders

One of the key focus points for a muscular body has to be your shoulders: 

  • Reverse dumbbell fly (3 sets of 12 reps)
  • Overhead press (3 sets of 12 reps)
  • Lateral raises (3 sets of 12 reps)
  • Front raise (3 sets of 12 reps)
  • Bent over rear delt fly (3 sets of 12 reps)

Thursday: Chest

You’ll notice here that there are fewer workouts and more sets to achieve maximum muscle growth: 


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A post shared by John Meadows (@mountaindog1)

  • Lying dumbbell fly (4 sets of 10–12 reps)
  • Incline bench press (4 sets of 10–12 reps)
  • Dumbbell pullovers (4 sets of 10–12 reps)
  • Wide-grip bench press (4 sets of 10–12 reps)

Friday: Back

And to finish off the week, let’s head back to the upper body with a few targeted exercises to broaden those back muscles: 

  • Face pulls (3 sets of 12 reps)
  • Bent-over single-arm dumbbell row (3 sets of 12 reps)
  • Seated wide-grip row (3 sets of 12 reps)
  • Reverse fly (3 sets of 12 reps)
  • Meadows row (3 sets of 12 reps)
  • Deadlifts (3 sets of 12 reps)

Saturday/Sunday: Rest:

After a tough workout routine like this, you will need some rest, but make sure it’s not a weekend spent in bed or on the couch.

Stay active to help with your muscle recovery [1].

“The longer I am in the game, the more I value and appreciate the ones who are in it.”

- John Meadows

What Was His Diet Plan?

The John Meadows diet plan was all about high-calorie intake from nutrient-dense and healthy foods.


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A post shared by John Meadows (@mountaindog1)

After John suffered a rare colon disease, he further specialized his diet, but as long as you avoid saturated fats and refined carbs, you’ll be doing well to support this workout. 

Here’s what a typical day looks like at the kitchen table: 

  • Breakfast: Omelette with six whole eggs and a bowl of oatmeal with coconut oil
  • Snack: Protein shake or bar
  • Lunch: Wild-caught salmon with brown rice and salad
  • Snack: Whole grain toast with peanut butter
  • Dinner: Grass-fed beef with a large portion of vegetables and a sweet potato

It’s a simple enough diet plan, but you will need to work out the volume of calories for each meal depending on your goals and overall health.

Related posts:

Did He Take Supplements?

Yes, John Meadows took several supplements, including vitamins, milk thistle, and SAM-e, to help with liver and endocrine function after some major health issues.


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A post shared by John Meadows (@mountaindog1)

But for his weight training routine, there were two things he relied on.

First of all, as you can see in the above meal plan, there is a huge need for protein, and the easiest way to maximize that is with a top-quality whey protein powder [2].

It will help with muscle building and recovery and should be a key part of your stack.

And then there’s the need for maximum performance during each workout. To boost that, you should consider taking a pre-workout that will help you increase your endurance.


What Was John Meadows’ Training Split?

​​John Meadows’ training split involved a combination of push, pull, and compound exercises that maximize muscle pumps. It was split over five or six training days and involved focused training on one body part at a time.

What Exercise Did John Meadows Do Named After Him?

The Meadows Row was named after John Meadows. It’s a one-arm bent-over row where you grab the end of a barbell rather than a dumbbell so that you can lift much heavier loads safely.


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