Generation Iron Cody Montgomery

Destroy the mountain.

If you haven’t heard the name Cody Montgomery yet then let us be the first to introduce you to the young talent. Montgomery is a twenty year old phenom whose looking to make a big impact on the sport in the years to come. Cody is the 3-time Teenage National & 2014 Collegiate National Bodybuilding Champion, the first ever to accomplish such a feat. Montgomery has shown the kind of potential that could eventually turn him into a bodybuilding standout.

Montgomery follows a strict diet plan that has seen him shed body fat and make great gains of the years. Hard to believe the guy’s only twenty years old with the amount of muscle definition he’s achieved. He also follows the Mountain Dog training method, a program in which the intensity of your workout is steadily increased and designed for your body to never get used to one particular exercise. Montgomery follows a “Power Day” and “Pump Day” regiment. “Power Day” consists of lifting heavy weight in order to pack on size and muscle. The “Pump Day” however focuses on moderate weight and a higher rep count. The workouts change weekly so Montgomery doesn’t get used to one particular workout plan. Take a look at the young up and comers full workout plan.


Cross-body Hammer Curl – 3 sets, 10 reps
Seated Concentration Curl – 3 sets, 10 reps
Cable Curl – 3 sets, 10 reps
Dumbbell Curl – 3 sets, 10 reps
Rope Pressdown – 3 sets, 10 reps
Skull Crusher – 4 sets, 10-12 reps
1 Arm Overhead Extension – 2 sets, 15 reps
Close-grip Pushup – 1 set, 30-40 reps


Leg Extension – 4 sets, 20 reps
Squat – 3 sets, 12, 10, 8 reps
Leg Press – 2 sets, 10 reps
Lying Leg Curl – 3 sets, 12, 10, 8 reps
Stiff-leg Deadlift – 3 sets, 8 reps


Seated Dumbbell Shoulder Press – 3 sets, 8 reps
Seated Lateral Raise – 2 sets, 20-25 reps
Seated Rear Lateral Raise – 2 sets, 25 reps
Barbell Upright Row – 3 sets, 8 reps
Dumbbell Shrug – 3 sets, 8-10 reps


Incline Dumbbell Flye – 3 sets, 10-15 reps
Hammer Strentgh Incline Press – 3 sets, 8-12 reps
Flat Dumbbell Press – 3 sets, 8 reps
Pec-deck Flye – 6 sets, 15 reps (30 sec rest)
Close-grip Pushup – 1 set, 30-40 reps


Wide-grip Pullup – 2 sets, 15 reps
Wide-grip Lat Pulldown – 2 sets, 15 reps; 4 sets, 10-12 reps
Narrow-grip Pulldown – 2 sets, 10-12 reps
Cable Row – 4 sets, 10-12 reps
Dumbbell Pullover – 3 sets, 10-12 reps

Try out Montgomery’s training plan and see what gains you can get in the gym. Let us know you progress and be sure to follow Generation Iron on Facebook and Twitter.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.