John Meadows Mountain Dog Style

Eight-week advanced bodybuilding program built on the methodology of the late John Meadows ("The Mountain Dog"), a IFBB pro and respected coach. The Mountain Dog principles: load the muscle in the stretched position, supplement with peak-contraction work, attend to weak points, and prioritize blood flow into the working muscle through extended sets and supersets.

Five training days per week (Mon/Tue/Wed/Fri/Sat) — Mon Quads, Tue Chest/Triceps, Wed Back, Fri Hamstrings/Calves, Sat Shoulders/Biceps. Each session opens with a heavy compound, transitions through stretch-emphasized work (RDLs, Smith incline press, dumbbell work in extended ROM), and closes with peak-contraction supersets and high-rep finishers.

Progression is wave-based — three 2-week mini-waves (rep ranges 8 → 6 → 12), with weeks 7-8 hitting heaviest loads + a deload finisher. Best for advanced bodybuilders who like Meadows's content and want a stretch-and-pump-emphasized cycle.