John Meadows Style PPL Program

This 7-week mesocycle is built in the style of John Meadows, with an emphasis on quad development while still driving balanced hypertrophy across the chest, lats, rear delts, glutes, hams, and calves. The split runs Push A, Pull A, Legs A, Push B, Pull B, Legs B, then Rest, giving each muscle group two focused exposures per week. Training starts with structured warm-ups, then progresses into a mix of heavy compound lifts, strategic isolation work, and rear delt “insurance volume” to keep the shoulders healthy and capped.

Progression is simple and aggressive: Weeks 1–3 focus on straight sets in the 6–20 rep range, building load with controlled reps. Week 4 is a deload, cutting volume in half and dropping intensifiers to reset fatigue. Weeks 5–7 ramp up with higher set counts, advanced intensifiers like rest-pause, clusters, stretch holds, and partials.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Cable Fly (High To Low)

Dumbbell Hex Press

Rear Delt Fly (Cable)

Tricep Pushdown (Cable)

Bayesian Curl

Push A

Face Pull

Straight Arm Pulldown

Pull-Up (Bodyweight)

Y Raise (Dumbbell)

Dumbbell Row

Cable Low Row

Single Arm Row (Cable)

Pullover (Dumbbell)

Pull A

Seated Hamstring Curl

Leg Extension

Hack Squat

Romanian Deadlift (Barbell)

Safety Bar Squat

Standing Calf Raise

Seated Calf Raise

Glute Kickback (Cable)

Legs A

Walk

Rest

Cable Crossover (Low To High)

Incline Bench Press (Barbell)

Dip (Bodyweight)

Decline Bench Press (Barbell)

Single Arm Rear Delt Cable Fly

Lateral Raise (Dumbbell)

Concentration Curl

Overhead Tricep Extension (Cable)

Push B

Band Rows

Chin-Up (Bodyweight)

Plumber Cable Pull

Meadow Row

Rear Delt Row

Bicep Curl (Cable)

T-Bar Row

Pull B

Glute Bridge (Bodyweight)

Lunge (Bodyweight)

Leg Press

Good Morning

Nordic Curl

Legs B

Push Up

Baseline

Deload

Intensifier

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