John Meadows The Executioner
I named this program the executioner, as you will either get better, or it’ll kill you and you’ll want to find a new hobby - John Meadows
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 4 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Squat (Barbell) | 3 | 10 reps |
| 2 | 6 reps | ||
| 1 | reps | ||
| 3 | Leg Press | 2 | 6 reps |
| 3 | 8 reps | ||
| 4 | Stiff Leg Deadlift | 3 | 10 reps |
| 5 | Leg Extension | 4 | 15 reps |
| Superset | |||
| 6A | Hanging Leg Raise | 4 | 15–25 reps |
| 6B | Abs Crunch (Bodyweight) | 4 | 15–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 6 | 8 reps |
| 2 | Incline Chest Fly (Dumbbell) | 3 | 10 reps |
| 3 | Bench Press (Barbell) | 5 | 6 reps |
| 4 | Reverse Pec Deck | 5 | 15 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 6 | Shoulder Press (Plate Loaded) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 3 | 8 reps | ||
| 2 | Chest Supported Row (Machine) | 1 | 12 reps |
| 1 | 10 reps | ||
| 3 | 8 reps | ||
| 3 | Lat Pulldown | 3 | 10 reps |
| 4 | Shrug (Dumbbell) | 3 | 10 reps |
| 5 | Back Extension | 2 | 20 reps |
| Superset | |||
| 6A | Lying Leg Raise | 4 | 15–25 reps |
| 6B | Butterfly Sit Up | 4 | 15–25 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Tricep Rope Push Down (Cable) | 4 | 8 reps |
| 1B | Tricep Kickback | 4 | 8 reps |
| 1C | Dips Between Chairs | 4 | 8 reps |
| 1D | Bicep Curl (EZ Bar) | 4 | 8 reps |
| 1E | Hammer Curl (Dumbbell) | 4 | 8 reps |
| 1F | Hammer Curl (Cable) | 4 | 8 reps |
| Superset | |||
| 2A | Calf Raise (Leg Press) | 4 | undefined+ reps |
| 2B | Calf Raise (Bodyweight) | 4 | undefined+ reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, John Meadows The Executioner is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
John Meadows The Executioner is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
John Meadows The Executioner is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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