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MOUNTAIN DOG PPL: PUSH, PULL,
LEGS WORKOUT ROUTINE
Build muscle mass with one of the best Main Goal: Build Muscle Equipment: Bands, Barbell,
strength coaches in the game, John
Training Level: Beginner Bodyweight, Cables, Dumbbells,
Meadows. This Mountain Dog PPL is an
exclusive Meadows workout on M&S! Program Duration: 4 Weeks Machines, Medicine Ball, Other
Days Per Week: 3 Day Target Gender: Male & Female
Link to Workout: https://www.muscleandstrength.com/
workouts/mountain-dog-ppl-workout
Time Per Workout: 60-90 Mins Author: John Meadows
John Meadows Push Workout
Exercise Sets Reps
Decline Dumbbell Press 5-6 2 x 20, 2-3 x 3-4, 1 x 6-8
Incline Dumbbell Press 3 1 x 10-15, 2 x 6-8
Pec Minor Dip 3 Failure
Overhead Smith Machine Press 3 8-10
Y-Raise 3 15
Dual Rope Tricep Extension 3 15
Dual Rope Overhead Extension 3 15
*Prioritize quality reps over quantity while still pushing yourself during your working sets
John Meadows Pull Workout
Exercise Sets Reps
Meadows Row 3 8-12
Single Arm Barbell Row 3 8-12
Assisted Pull Up 3 8-12
Rear Delt Fly 3 20-25
Seated Hammer Curl 3 12-15
John Meadows Leg Workout
Exercise Sets Reps
Leg Curls 3 8*
Spider Bar Squats 6 2 x 8, 3 x 3, 1 x 6-8
A1. Inverted Leg Press 3 8
A2. Sissy Squat 3 8
Smith Machine Split Squat 3 8 Each
*On final set perform a double drop, then partials, finish off with 10 sec iso hold.
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