John Meadows Mountain Dog PPL
Strength and Muscle
12 weeks / 3 days per week
PPL Workout from John Meadows
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Week 1
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 2
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 3
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 4
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 5
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 6
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 7
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 8
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 9
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 10
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 11
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
AssistanceWeek 12
Day 1
Decline Bench Press (Dumbbell)
AssistanceIncline Bench Press (Dumbbell)
AssistanceTriceps Dip
AssistancePress
AssistanceSeated Y Raise (Cable)
AssistanceTriceps Extension (Cable)
AssistanceOverhead Triceps Extension (Machine)
AssistanceDay 2
Seated Row (Cable)
AssistanceBent-over Row (Barbell)
AssistancePull-up
AssistanceReverse Fly (Cable)
AssistanceHammer Curl (Dumbbell)
AssistanceDay 3
Seated Leg Curl (Machine)
AssistanceSquat
AssistanceLeg Press (Machine)
AssistanceSissy Squat
AssistanceSplit Squat
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