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.
What is the 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. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Chest Press — controlled heavy/moderate work
- Incline Press — 3–4 sets
- Fly — 3–4 sets
- Pump / stretch-focused chest work
Mountain Dog programming is known for varied exercise selection, controlled execution and targeted muscle-building volume.
- Pulldown — 3–4 sets
- Row — 3–4 sets
- Chest-Supported Row — 3 sets
- Pullover — 3 sets
- Rear Delt Work — 3 sets
Use deliberate execution and choose movements that load the target tissue without unnecessary joint stress.
- Squat or Leg Press — 3–4 sets
- Hip Hinge — 3 sets
- Leg Extension — 3 sets
- Leg Curl — 3 sets
- Calves — 4 sets
Leg sessions often combine heavier work with high-rep pump work.
- Press — 3 sets
- Lateral Raise — 4 sets
- Rear Delt Work — 3 sets
- Curl — 3–4 sets
- Triceps — 3–4 sets
Exercise selection and intensity techniques should be adjusted to the individual.
- Priority Muscle — 3–4 sets
- Secondary Compound — 3 sets
- Isolation Work — 3–4 sets
- 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.
Common questions about Mountain Dog Training
How many days per week is the Mountain Dog Training?
This Gym Log listing is organized as a 5-day-per-week program.
Who is the Mountain Dog Training for?
People seeking a structured bodybuilding routine with a clear weekly schedule.
Can I track the Mountain Dog Training in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.