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Hey guys,
I’ve been running Avalanche by John Meadows – a PPL split (Pull – Push – Legs) in a 6-day rotation, with Sunday as my rest day. It’s an absolute killer, but the kind where after the first exercise you already know you’re in for some good pain.
I wanted a program that blends strength, size, and a crazy pump – but not just mindlessly throwing weights around. Avalanche has well-structured “base” and “pump” days, so you don’t completely destroy yourself in week one, but your strength and size still go up, it works a lot with a combination of heavy basic exercises and intensification techniques (rest-pause, drop sets, partial reps). For me, it's the perfect mix - I get to do heavy weights, but also pump and burn.
What i find as pros of this program:
Example of training:
Mon – Pull (base)
Of course you don't have to do a 6 day split, but I love it that way
.
My current diet is carb cycling
High carb days – 450–500 g carbs, 50 g fat, 280 g protein, 30 g fiber
Low carb days - 70–100 g carbs, 100 g fat, 280 g protein, 30 g fiber
Mid days 300 g carbs, 200g carbs others macros are basicly same (fats up to 80g).
What do you think of this training program? Have any of you tried John Meadows’ programs? What’s your opinion on them? Let me know
And if anyone is interested, I have the whole 8 weeks program in PDF and I can upload it somewhere
I’ve been running Avalanche by John Meadows – a PPL split (Pull – Push – Legs) in a 6-day rotation, with Sunday as my rest day. It’s an absolute killer, but the kind where after the first exercise you already know you’re in for some good pain.
I wanted a program that blends strength, size, and a crazy pump – but not just mindlessly throwing weights around. Avalanche has well-structured “base” and “pump” days, so you don’t completely destroy yourself in week one, but your strength and size still go up, it works a lot with a combination of heavy basic exercises and intensification techniques (rest-pause, drop sets, partial reps). For me, it's the perfect mix - I get to do heavy weights, but also pump and burn.
What i find as pros of this program:
- No monotony – exercises rotate and combine heavy compounds with intensity techniques.
- Pump – last sets are brutal (in a good way).
- Works for strength and size – perfect mix.
- Smart exercise sequencing – saves your lower back and joints.
- 70-90 min sessions – not for people in a rush.
- Without proper recovery, you’re done – sleep and diet have to be on point.
- Too complex for beginners.
Example of training:
Mon – Pull (base)
- 1-arm T-bar row
- 1-arm cable row
- Rack pulls
- Pulldown w/ stretch
- Hyperextensions
- Crunches
- Biceps curls + hammer curls
- Incline DB press
- Incline bench press
- Machine press (cluster set)
- Stretch push-ups
- Rear delt flyes, Y-raises, Spidercrawls
- Triceps kickouts / rope extensions
- Seated leg curl (drop + partials + isohold)
- Squats
- Leg extension (rest-pause)
- Bulgarian drop set
- Safety bar good mornings
- Standing calf raises
- Single-arm pulldown
- Banded chins
- Pullovers
- Chest-supported row
- Hanging leg raises
- Preacher curl + reverse curl
- Smith incline press
- Incline DB press
- Pronated flye + presses
- Dips
- Side laterals + rear delt flyes
- Triceps kickouts + Tate press
- Lying leg curl
- Leg press (ascending set)
- Hack squat 1.5 reps
- Nordic leg curl
- Smith split squat
- Standing calf raises (with partials)
Of course you don't have to do a 6 day split, but I love it that way
.My current diet is carb cycling
High carb days – 450–500 g carbs, 50 g fat, 280 g protein, 30 g fiber
Low carb days - 70–100 g carbs, 100 g fat, 280 g protein, 30 g fiber
Mid days 300 g carbs, 200g carbs others macros are basicly same (fats up to 80g).
What do you think of this training program? Have any of you tried John Meadows’ programs? What’s your opinion on them? Let me know
And if anyone is interested, I have the whole 8 weeks program in PDF and I can upload it somewhere
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