The John Meadows / Jujimufu Workouts!


Are you curious how John Meadows and Jujimufu train when they work out together? Do you want to know their secrets to building a great physique? Then you’ve come to the right place.

In this comprehensive guide I will show you exactly how John Meadows and Jeff Nippard design their bodybuilding workouts to take their training to the next level.

John Meadows is a man who needs no introduction. He is one of the world’s top bodybuilding coaches and the creator of the Mountain Dog Training program.

John Meadows Stats

  • Age: 49 years old
  • Height: 5 feet 5 inches
  • Weight: 225 pounds
  • Title: IFBB professional bodybuilder
  • Nickname: The Mountain Dog

John Meadows is known for his high-volume bodybuilding-style workouts where he performs 3-5 exercises per muscle group. John says the fastest way to build muscle mass is to blast each muscle group with a ton of volume, to sequence your exercises correctly, and to use different high-intensity techniques to increase the intensity of your workouts. So what about Jujimufu? Who the heck is he?

Jujimufu Stats

  • Age: 35 years old
  • Height: 5 feet 11 inches
  • Weight: 235 pounds
  • Real Name: Jon Call
  • Cooler Than You: Yes

Jujimufu is a bodybuilder, powerlifter, acrobatist, fitness influencer and entrepreneur. His real name is Jon Call, but real names are for lame-o’s.

I won’t even try to describe Jujimufu’s training style, so watch this video instead:

John Meadows and Jujimufu are known for getting together and performing some brutal Mountain Dog bodybuilding workouts. Let’s take a look at some of their more brutal workouts to see what we can learn. Check it out:

John Meadows / Jujimufu Chest Workout #1

  • Exercise #1: Hammer strength flat press, 4 sets of 8 reps
  • Exercise #2: 30 degree incline barbell press, 4 sets of 6 reps
  • Exercise #3: Machine pec dec, 3 sets of 10-15 reps**
  • Exercise #4: Dual arm reverse cable fly, 3 sets of 20 reps
  • Exercise #5: Seated DB lateral raise, 3 sets of 20 reps
  • Exercise #6: Dual handle cable pushdown, 3 sets of 10-12 reps
  • Exercise #7: Overhead dual handle cable extension (high pulley), 3 sets of 10-12 reps

**On your last set perform a 20-second overcoming isometric in the mid-range position of the exercise. Your training partner stops the machine handles from moving while you push the handles as hard as you can for 20 seconds. Your goal is to blast through your training partner!

Here is the training video:

This is a perfect example of how John Meadows likes to organize his chest / shoulder workouts. John says one of the most important things for building a great physique is to sequence your exercises correctly. John likes to start his chest / shoulder workout with a joint-friendly exercise, like a dumbbell press or a machine press, rather than a heavy barbell exercise.

“What I like to start with is something that is not so traumatic on your joints, like a heavy bench press or a heavy incline barbell press. So I like to use a dumbbell or a machine to start with. And the first exercise should do a couple of things. It should get the blood moving, it should get the right muscle pumping, and you should start to establish the mind-muscle connection. The mind-muscle connection is really, really, really important. So use an exercise that allows you to really squeeze the target muscle.”

After the machine press John moves right into his heavy compound exercise of the day: the incline bench press.

“As you get older, it sometimes gets harder, but you never want to forget the compound movements. The incline barbell is one of my absolute favorite exercises. We put it second in your rotation so your risk of injury isn’t bad. But beyond that, I think they work better when they’re performed second in your routine.”

After the heavy incline bench presses, John performs some high-rep sets on the machine pec dec, as well as some targeted work for his rear, side and front delts.

“Now that we’ve got the power work out of the way, now we’re going to do the classic bodybuilding work. Get as much blood in there – get the craziest pump that we possibly can!”

Now let’s look at a leg workout that John Meadows and Jujimufu performed together. Check it out:

John Meadows / Jujimufu Leg Workout #1

  • Exercise #1: Spider bar squat, 4 sets of 8 reps
  • Exercise #2: Horizontal leg press, 4 sets of 10-12 reps
  • Exercise #3: Pendulum squat, 4 sets of 8 reps**
  • Exercise #4: Walking trap bar lunge, 4 sets of 10-12 reps

**On the last set perform a cluster set. Perform a hard set of 8 reps, rest 20 seconds, train to near-failure again, rest 20 seconds, train to near-failure, done!

Here is the training video:

If you’re familiar with John Meadows’ Mountain Dog Training program, then you probably know that John loves to start his leg workouts with some type of leg curl. John says that he really likes to perform his heavy squats and leg presses with some blood in his hamstrings. For this workout John just performed some light sets of leg extensions and leg curls to get his legs warmed up.

“I absolutely do not like to squat without any blood in my quads or hamstrings in particular.”

After the warm up, John moved into one of his favorite leg exercises: the safety squat bar squat. John says that even though he is older, he still likes to perform some heavy squats in his leg routines. He says that squats are just one of those exercises that you cannot replicate with other exercises.

“I feel like I get a lot of mechanical tension and compression with squats and I just can’t get that out of a machine exercise. The spider bar and other pieces of equipment like this let me continue to train the squat.”

So far we’ve looked at John Meadows and Jujimufu train their chest, shoulders and legs. Now let’s look at two of their Mountain Dog arm workouts. Check ti out:

John Meadows / Jujimufu Arm Workout #1

  • Exercise #1: Standing barbell curl with chains, 3-4 sets of 6-8 reps**
  • Exercise #2: Standing DB curl (supinated grip), 3-4 sets of 8-12 reps****
  • Exercise #3: 90 degree ez-bar preacher curl (wide / supinated grip), 3-4 sets of 8-12 reps
  • Exercise #4: Cable pushdown (pronated grip), 3-4 sets of 8-12 reps******
  • Exercise #5: Lying kettlebell extension, 3-4 sets of 8-12 reps
  • Exercise #6: One-arm cross-body kettlebell extension, 3-4 sets of 8-12 reps

**On your last set perform 6-8 reps just shy of failure, then drop the chains (and slightly increase the weight) and train to failure, then drop the weight to just the bar and train to failure, then perform a 10-second iso-hold in a power position.

****Perform 8-12 reps with a supinated grip, then switch to a neutral grip and perform several partial reps in the bottom position

******On your last set perform a triple drop set, then immediately perform a 10-second iso-hold with extra manual resistance in the mid-range position

Here is the training video:

Talk about an intense arm workout! John Meadows and Jujimufu perform three exercises each for their biceps and triceps. However, the real challenge of this workout was the high-intensity techniques that John and Jujimufu performed. John says that advanced bodybuilders really need to perform some high intensity techniques, like drop sets, partial reps and iso-holds, if they want to blast through long-term training plateaus. Throughout the workout John gives some interesting insights on his exercise technique. For example, John talks about how he really likes to include some extra shoulder flexion at the top of his barbell curls.

“Neither way is right or wrong. I do a little bit of shoulder flexion, but it’s not intentional. It’s just a habit. I’ve been curling for so long that way. What Juji is doing, most people would say that’s the proper way to curl, keeping your elbows in curling. But the long head of the biceps does act as a shoulder flexor… Trust me, I’m feeling it all in my biceps.”

John Meadows is very creative with his arm workouts. Sometimes he likes to perform antagonistic supersets for his biceps and triceps. In other words, he would perform one set for biceps, then immediately perform one set for his triceps. Here is a brutal antagonistic superset arm workout that John Meadows took Jujimufu through. Check it out:

John Meadows / Jujimufu Arm Workout #2

  • Exercise A1: Dual rope cable pushdown, 3 sets of 10-12 reps, no rest
  • Exercise A2: Standing ez-bar curl (narrow / supinated grip), 3 sets of 10-12 reps, 1 minute rest
  • Exercise B1: Cable overhead rope extension (mid-pulley), 3 sets of 10-12 reps**, no rest
  • Exercise B2: Incline supported DB curl (hammer grip), 3 sets of 10-12 reps****, 1 minute rest
  • Exercise C1: 30 degree incline DB extension, 3 sets of 10-12 reps, no rest******
  • Exercise C2: 30 degree prone DB spider curl (supinated grip), 3 sets of 10-12 reps, 1 minute rest********

**Train to failure and then perform a double drop set.

****Train to failure, then perform a single drop set

******Train to failure, then perform several eccentric-only reps with extra manual resistance from your training partner

********Train to failure, then perform several forced reps with the help of a training partner

Here is the training video:

Talk about an intense arm workout! John Meadows says the most intimidating part of this workout is the high-intensity sets. John says these high-intensity sets are essential for advanced bodybuilders, but you don’t have to perform them on every set. John only wants advanced athletes like Jujimufu to perform them on the last set of some of his arm exercises.

“How many sets will we do like that right here? Just one! People will see us do that and say, you’re doing too much. But if you really watch us, we just sprinkle the high-intensity sets in. A little bit here, a little bit there. And the arm exercises, those are the exercises where you can go a little bit crazy. You never know where the line is until you cross it!”

And now for something completely different! Here is a leg workout that Jujimufu performed with John Meadows’ long-time training partner, Dave Tate. This workout was based on John Meadows’ training principles. However, the volume is way higher than what John normally recommends. Jujimufu says this was the hardest leg workout of his entire life, and it’s easy to see why. Check it out:

Bonus: Jujimufu’s Mountain Dog Leg Workout!

  • Exercise #1: Seated leg curl, 4 sets of 6-12 reps*
  • Exercise #2: 45 degree leg press with bands, 4 sets of 8-20 reps**
  • Exercise #3: Safety squat bar squat with chains, 4 sets of 5-10 reps***
  • Exercise #4: Machine hack squat with reverse bands, 4 sets of 8-20 reps****
  • Exercise #5: Machine leg extension, 4 sets of 8-20 reps*****
  • Exercise #6: Stationary lunge with chains, 3 sets of 6 reps******
  • Exercise #7: Machine sissy squat, 3 sets of 21 reps*******
  • Exercise #8: Kneeling leg curl, 3 sets of 8-15 reps
  • Exercise #9: Lying leg curl, 3 sets of 8-15 reps********
  • Exercise #10: Dumbbell stiff legged deadlift, 3 sets of 8-15 reps*********
  • Exercise #11: Glute ham raise, 3 sets to failure

*On the last set train to failure, then perform several forced reps with 1-3 seconds of manual overpressure in the stretched position on each rep, then perform over 9,000 partial reps in the stretched position to further fatigue the hamstrings.

**On your last set perform a cluster set. Perform 5 reps, pause for 10 seconds near lockout, perform 5 more reps, pause for 5 seconds near lockout perform 5 more reps, done! Have your training partners perform forced reps as needed to complete all 15 reps.

***On your last set perform a triple drop set. Train to failure with 3 sets of chains, then train to failure with 2 sets of chains, then train to failure with 1 set of chains, then train to failure with straight weight. Rest 0 seconds in between attempts.

****On your last set train to failure, then perform a 10-second iso-hold near the top position while your training partners add extra manual resistance to the machine.

*****On your last set use the tempo contrast method. Perform 2 regular reps, then 1 rep with an ultra-slow tempo on the way up and on the way down.

******On all 3 sets perform 6 reps, then perform a 6-second iso-hold near the bottom position, then drop a chain and repeat, then drop a chain and repeat, then drop a chain and repeat, done!

*******On your last working set perform 7 full range of motion reps, then perform 7 partial reps in the bottom position, then perform 7 partial reps in the top position

********On your last working set perform 8 reps to failure, then raise the chest piece 3 inches and perform another 8 reps (with forced reps as needed to reach 8), then raise the chest piece 3 inches and perform 10 partial reps in the bottom position, then perform 1 eccentric-only rep with the help of a spotter.

*********On your last working set perform a double drop set.

Here is the training video for this workout:

This workout is for entertainment purposes only. Don’t try this at home!

Conclusion

John Meadows and Jujimufu are two of the biggest experts in the fitness industry today. One thing that makes them so interesting is they both have very different training styles. John Meadows likes to smash each body part with a ton of volume and intensity, while Jujimufu… I’m not even sure how I would describe his training cycle. If you are looking for a change of pace then you have to give these John Meadows / Jujimufu workouts a shot. They may be just what you need to take your training to the next level.

“I looked up to guys who could really take their training to another level. They would not leave the gym until they had won. And that’s the mentality that I’ve always had… I’m not leaving this gym until I’ve put everything I have into it!”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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