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John Grimek Workout

John Grimek Bodybuilding Workout Routine

When looking at old-school bodybuilding greats like John Grimek and Steve Reeves we need to take ourselves back 60 or 70 years to a time when there was no such thing as "scientifically-proven" or weekly split routines, or skinny teenagers gulping down high protein post-workout shakes. Instead, it was a time when all gym goers learned to adhere to simple principles of the Golden Era idols.

John Grimek was before Steve Reeves and before high volume training for the "pump" started to develop popularity. In the great Reg Park's words "if you wanna bet big then you gotta get stronger". John "The Monarch of Muscledom" Grimek is a bodybuilder that never lost a competition he entered in his whole career.

John Grimek was bodybuilding in the 1930s and 1940s; he twice won the very coveted AAU Mr. America title. According to legendary bodybuilder/actor Steve Reeves, Grimek was "the greatest bodybuilder that ever lived".

It is important to note that the simple routine listed below is performed only 3 times per week. The important rest days for recovery was because of the hard training used taking only 45 minutes rest using 60 seconds between each set. The push was all through the workout resting a maximum of 3 minutes between different exercises.

Monday:
Bench Press: 3 X 10 reps
Lat Pull Downs or Chin Ups: 3 X 10 reps
Military Press: 3 X 10 reps
Barbell Curls: 3 X 10 reps
Squats: 3 X 10 reps
Standing Calf Raises: 3 X 10 reps

Wednesday:
Dips or Incline Press: 3 X 10 reps
D/B Rows or Barbell Rows: 3 X 10 reps
Shrugs: 3 X 10 reps
Preacher Curls (single-arm): 3 X 10 reps
Leg Curls: 3 X 10 reps
Abs: 1 X 50 reps

Friday:
Lat Pull-downs or Chin Ups: 3 X 10 reps
Military Press: 3 X 10 reps
Incline D/B Curls: 3 X 10 reps
Front Squats: 3 X 10 reps
Stiff Legged Deadlift: 3 X 10 reps

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