The Ultimate 200 Rep Workout w/PDF (Ft. John Meadows)

If you want to build muscle and improve body composition by spending limited time a day, you can try John Meadow’s 200 rep workout routine.

John Meadows (aka Mountain Dog) was a popular, knowledgeable, and admired fitness coach, bodybuilder, and YouTuber. He used to teach about exercise science and nutrition offline as well as through his YouTube channel.

His training approach was based on science, experience, and a deep understanding of how the body responds to training and nutrition.

His innovative training approach and ability to help athletes and bodybuilders achieve their goals made him well-respected in the fitness world.

John was one of my favorite YouTube coaches. His YouTube channel taught me plenty of things about exercise science and nutrition. He also shared a 200-rep workout series on his channel, which captured my attention.

I’ve tried his routine for a couple of months which involves performing 200 reps for every muscle group.

This was easy to follow and helped me maintain my strength and mass and increase my muscular endurance.

This 200-rep workout program will take 30 to 45 minutes to complete a session and is great for those who want to build lean mass, improve cardiovascular health, and improve body composition without spending hours at the gym.

So whether you’re a male or female, beginner or intermediate, you can use this program to level up your fitness.

Concept of 200 Rep Workout Program

High Rep Sets

The primary concept of a 200 rep workout is to perform high-rep sets (25 reps/set) with light to moderate weight. The low load high rep sets help increase muscular endurance, improve bone mass, and promote hypertrophy.1 Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. J Strength Cond Res. 2015;29(10):2954-2963. doi:10.1519/JSC.0000000000000958, 2Petersen BA, Hastings B, Gottschall JS. Low load, high repetition resistance training program increases bone mineral density in untrained adults. J Sports Med Phys Fitness. 2017;57(1-2):70-76. doi:10.23736/S0022-4707.16.05697-8

Target Each Muscle from Every Angle

This program requires you to hit every muscle group from every angle till failure to achieve the highest muscle contraction.

For example, your shoulder workout muscle includes at least one exercise for every deltoid muscle for complete shoulder training.

Training muscles from every angle and working out till failure help build a sizable and defined physique.

Time Efficient

Performing eight sets of 25 reps will take around 45 minutes, making it a time-efficient workout program. This program is designed for those who want to build muscle without spending hours at the gym.

John Meadow’s 200 Rep Workout for Muscle Building

  • Monday: Back
  • Tuesday: Legs
  • Wednesday: Chest
  • Thursday: Biceps
  • Friday: Shoulder
  • Saturday: Triceps
  • Sunday: OFF

Monday – Back

45-Degree Prone Incline Row (Neutral Grip)225
Straight-arm Cable Lat Pulldown225
Dumbbell Kick Outs225
Diamond Pushups225

Tuesday – Legs

Machine Leg Extension225
Seated Machine Leg Press225
Smith Machine Front Lunges225/leg
Belt Squat225

Wednesday – Chest

200 Rep Workout Routine for Chest
Flat Dumbbell Bench Press225
Incline Barbell Bench Press225
Parallel Bar Dips225/leg
Pec Deck Machine Fly225

Thursday – Biceps

Dual-Arm Dumbbell Bicep Curls225
Dumbbell Spider Curls225
Seated Hammer Curls225
EZ Bar Drag Curls225

Friday – Shoulder

Standing DB Lateral Raise225
Two-arm Cable Rear Delt Fly225
45-degree Prone DB Y raises225
Machine Overhead Press225

Saturday – Triceps

Rope Pushdown225
Crucifix Extension225
Dumbbell Kick Outs225
Diamond Pushups225

Download The 200 Rep Bodybuilding Workout PDF

Final Thoughts

If you want a time-efficient, easy-to-follow, and effective workout program to build muscle, you can try John Meadow’s 200 rep workout routine.

His 200-rep workout program will take 30 to 45 minutes to complete a session and is great for those who want to build lean mass, improve cardiovascular health, and improve body composition without spending hours at the gym.

I’ve shared his weekly routine PDF in the above article so you download and follow the Mountain Dog routine.

You can also mix and match exercises to create your own 200-rep workout based on your fitness level and goals.

Make sure to choose exercises that target different muscle groups while creating a workout routine for yourself.

Additionally, you can vary the rest time between sets to make the workout more or less intense.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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