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Bodybuilding · 5 DAYS / WEEK

Mountain Dog Training

Mountain Dog Training is a 5-day bodybuilding training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.

5days / week
Advancedexperience
Muscle buildinggoal
Full gymequipment
WEEKLY PLAN

Program-specific training plan

Researched structure
Day 1Chest
  1. Chest Press — controlled heavy/moderate work
  2. Incline Press — 3–4 sets
  3. Fly — 3–4 sets
  4. Pump / stretch-focused chest work

Mountain Dog programming is known for varied exercise selection, controlled execution and targeted muscle-building volume.

Day 2Back
  1. Pulldown — 3–4 sets
  2. Row — 3–4 sets
  3. Chest-Supported Row — 3 sets
  4. Pullover — 3 sets
  5. Rear Delt Work — 3 sets

Use deliberate execution and choose movements that load the target tissue without unnecessary joint stress.

Day 3Legs
  1. Squat or Leg Press — 3–4 sets
  2. Hip Hinge — 3 sets
  3. Leg Extension — 3 sets
  4. Leg Curl — 3 sets
  5. Calves — 4 sets

Leg sessions often combine heavier work with high-rep pump work.

Day 4Shoulders + arms
  1. Press — 3 sets
  2. Lateral Raise — 4 sets
  3. Rear Delt Work — 3 sets
  4. Curl — 3–4 sets
  5. Triceps — 3–4 sets

Exercise selection and intensity techniques should be adjusted to the individual.

Day 5Weak points / hypertrophy
  1. Priority Muscle — 3–4 sets
  2. Secondary Compound — 3 sets
  3. Isolation Work — 3–4 sets
  4. Pump Finisher — 2–3 sets

Use this day to bring up lagging areas rather than simply adding more fatigue everywhere.

How to use it

  • Main movement patterns
  • Hypertrophy-focused work
  • Accessory exercises
  • Manage weekly volume

Who it is for

People seeking a structured bodybuilding routine with a clear weekly schedule.

Goal

Muscle building

Progression

Mountain Dog-style training emphasizes progressive overload, exercise rotation, muscle-specific execution and strategic high-rep work. Exact weekly programming varies across John Meadows' routines.

Accuracy note

Mountain Dog Training refers to a family of John Meadows bodybuilding methods and programs, not one fixed routine; this page summarizes the approach rather than reproducing a proprietary program.

Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.

Ready to track it?

Choose a start date and import this plan into your Gym Log calendar.

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