Mountain Dog PPL
John Meadows' Mountain Dog Training in a 6-day PPL format. Signature techniques: pre-exhaust isolation before compounds (e.g., cable laterals before pressing), Meadows Row (landmine single-arm) on Pull days, and finish every muscle with high-rep pump work. Moderate rest times (60–90s) keep intensity high. The original is autoregulated (add weight by feel when reps are clean); this version uses automatic double-progression so the app can suggest and track loads. Run 6–12 weeks for best results.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Mountain Dog PPL — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Push — Chest, Shoulders & Triceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lateral Raise (Cable) | 4×15–20 | 1:00 |
| Incline Bench Press (Dumbbell) | 4×10–12 | 1:30 |
| Bench Press (Dumbbell) | 3×12–15 | 1:30 |
| Cable Fly Crossovers | 3×15–20 | 1:00 |
| Shoulder Press (Machine Plates) | 3×12–15 | 1:30 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Extension (Dumbbell) | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×15–20 | 1:00 |
Push — Chest, Shoulders & Triceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lateral Raise (Cable) | 4×15–20 | 1:00 |
| Incline Bench Press (Dumbbell) | 4×10–12 | 1:30 |
| Bench Press (Dumbbell) | 3×12–15 | 1:30 |
| Cable Fly Crossovers | 3×15–20 | 1:00 |
| Shoulder Press (Machine Plates) | 3×12–15 | 1:30 |
| Lateral Raise (Dumbbell) | 3×15–20 | 1:00 |
| Triceps Extension (Dumbbell) | 3×12–15 | 1:15 |
| Triceps Pushdown | 3×15–20 | 1:00 |
Pull — Back, Biceps & Rear Delts
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Meadows Rows (Barbell) | 4×10–12 | 1:30 |
| Chest Supported Incline Row (Dumbbell) | 4×12–15 | 1:30 |
| Lat Pulldown (Cable) | 4×10–12 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×12–15 | 1:15 |
| Face Pull | 4×20–25 | 1:00 |
| Bicep Curl (Dumbbell) | 3×12–15 | 1:15 |
| Hammer Curl (Dumbbell) | 3×12–15 | 1:15 |
Pull — Back, Biceps & Rear Delts
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Meadows Rows (Barbell) | 4×10–12 | 1:30 |
| Chest Supported Incline Row (Dumbbell) | 4×12–15 | 1:30 |
| Lat Pulldown (Cable) | 4×10–12 | 1:30 |
| Seated Cable Row - V Grip (Cable) | 3×12–15 | 1:15 |
| Face Pull | 4×20–25 | 1:00 |
| Bicep Curl (Dumbbell) | 3×12–15 | 1:15 |
| Hammer Curl (Dumbbell) | 3×12–15 | 1:15 |
Legs — Quads, Hamstrings & Calves
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Leg Extension (Machine) | 4×20–25 | 1:00 |
| Hack Squat (Machine) | 4×10–12 | 1:30 |
| Leg Press (Machine) | 3×12–15 | 1:30 |
| Romanian Deadlift (Barbell) | 4×10–12 | 1:30 |
| Lying Leg Curl (Machine) | 4×12–15 | 1:30 |
| Glute Ham Raise | 3×10 | 1:15 |
| Standing Calf Raise | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–20 | 1:00 |
Legs — Quads, Hamstrings & Calves
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Leg Extension (Machine) | 4×20–25 | 1:00 |
| Hack Squat (Machine) | 4×10–12 | 1:30 |
| Leg Press (Machine) | 3×12–15 | 1:30 |
| Romanian Deadlift (Barbell) | 4×10–12 | 1:30 |
| Lying Leg Curl (Machine) | 4×12–15 | 1:30 |
| Glute Ham Raise | 3×10 | 1:15 |
| Standing Calf Raise | 3×15–20 | 1:00 |
| Seated Calf Raise | 3×15–20 | 1:00 |
Source: John Meadows — Mountain Dog Training, T-Nation
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Mountain Dog PPL in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
