John Grimek Workout Routine

John Grimek Workout Routine

Are you tired of the same old workout routines that promise to get you in shape but never seem to deliver? Well, get ready to kick your fitness journey into high gear with the legendary John Grimek’s Hardcore Workout. This revolutionary routine will have you sweating, shaking, and wondering why you didn’t discover it sooner. From bulging biceps to chiseled abs, prepare to transform your body and get in the best shape of your life. Say goodbye to bland exercises and hello to a workout that will leave you breathless and craving more. So, grab your gym gear, prime your mindset, and get ready to unleash the beast within you with John Grimek’s Hardcore Workout!

Who is John Grimek?

John Grimek was an American bodybuilder and weightlifter who is often referred to as the “Father of Modern Bodybuilding”. He was born on June 17, 1910 in Perth Amboy, New Jersey. Grimek started his athletic career in high school, where he excelled in various sports such as football, basketball, and track.

At the age of 17, Grimek began weight training and quickly became interested in bodybuilding. In 1936, at the young age of 26, he won his first Mr. America title. This was just the beginning of his successful career in bodybuilding and weightlifting competitions.

To many people’s surprise, Grimek also had a successful career as a weightlifter. In 1937, he won the Amateur Athletic Union (AAU) Weightlifting Championships and set a record in the middleweight class by lifting a total of 722.5 pounds. He also competed in the 1936 Summer Olympics as a weightlifter, placing fourth in the light-heavyweight division.

Grimek’s impressive physique and strength were attributed to his unique training style and dedication to nutrition. He believed in using compound exercises such as squats, deadlifts, and bench presses to build overall muscle mass rather than isolating specific muscles. He also followed a strict protein-rich diet that included plenty of milk, eggs, meat, and vegetables.

Aside from his athletic achievements, Grimek was also known for his contributions to the sport of bodybuilding. He served as the editor-in-chief of “Muscle & Fitness” magazine and wrote numerous articles on training and nutrition. He also designed workout equipment, including a bench press and weightlifting bar that are still used today.

Who is John Grimek?

Grimek’s legacy continues to live on in the world of bodybuilding and weightlifting. He inspired many future athletes, including Arnold Schwarzenegger, who often cited him as one of his role models in the sport. Grimek passed away on November 20, 1998 at the age of 88, but his impact on the fitness industry will never be forgotten. His name is forever cemented in history as one of the greatest bodybuilders and weightlifters of all time [1].

The Evolution of Bodybuilding

Bodybuilding has come a long way since its early beginnings in the late 19th century. It started as a form of physical exercise and strength training, but it quickly evolved into a competitive sport with its own set of rules and standards.

One of the key figures in the evolution of bodybuilding was Eugen Sandow, also known as the “Father of Modern Bodybuilding”. He is credited as being one of the first bodybuilders to showcase his physique on stage and perform posing routines for audiences to admire.

In the early 20th century, bodybuilding competitions became more popular, with contestants judged on their overall muscularity and symmetry. The famous Mr. Olympia competition was established in 1965 and has since become one of the most prestigious bodybuilding events in the world.

With the rise of social media and advancements in training techniques and nutrition, bodybuilding has become more accessible to the masses. Today, there are countless fitness influencers and online coaches sharing their knowledge and promoting a healthy lifestyle through bodybuilding.

Despite its evolution, some aspects of bodybuilding have remained consistent throughout the years. The dedication, discipline, and hard work required to achieve a muscular physique are still central to the sport. And just like John Grimek did in his time, modern bodybuilders continue to inspire others to strive for their best physical selves.

In conclusion, while John Grimek may have been one of the pioneers of modern bodybuilding, the sport has continued to evolve and grow into a global phenomenon. From its humble beginnings as a form of exercise, bodybuilding has become a way of life for many individuals striving for physical and mental strength. And with the constant advancements in training and nutrition, there is no telling how much further this sport will continue to progress in the future.

Keep pushing your limits, stay disciplined and always remember that anything is possible with hard work and determination. So go ahead, grab those weights, hit the gym, and become the best version of yourself through bodybuilding!

John Grimek: A Pioneer of Modern Day Bodybuilding

Bodybuilding Measurements according to John Grimek

Grimek had a unique approach to bodybuilding that involved a combination of powerlifting and aesthetics. He believed that true strength came from having both functional muscle mass and a well-defined physique.

One of the key aspects of Grimek’s training philosophy was the importance he placed on measurements. For him, it wasn’t just about how much weight you could lift or how big your muscles were; it was also about proportions and symmetry.

Grimek believed that having balanced proportions between different muscle groups was essential for both aesthetics and functional strength. He also stressed the importance of maintaining a symmetrical physique, with muscles on both sides of the body being equally developed.

To achieve this, Grimek encouraged his trainees to regularly measure their body parts and track their progress. This allowed them to identify any imbalances or areas that needed more work.

Bodybuilding Measurements according

Grimek’s emphasis on measurements was not just limited to aesthetics and symmetry; it also had practical benefits for bodybuilders. By tracking their measurements, they could determine if they were making progress in terms of muscle growth. If certain body parts were not growing as expected, they could adjust their training accordingly.

In addition, measuring body parts also served as a form of motivation for Grimek’s trainees. Seeing measurable progress in terms of size and symmetry could be highly motivating, especially when it came to targeting specific muscle groups that were lagging behind.

Overall, Grimek’s focus on measurements was a key factor in his success as a bodybuilder and trainer. It helped him achieve his own impressive physique and allowed him to guide others towards their own goals in the world of bodybuilding. Today, many modern-day bodybuilders still follow Grimek’s approach to measurements as an essential aspect of their training routine.

John Grimek Nutrition & Supplementation

While Grimek’s training methods may have been ahead of his time, his approach to nutrition and supplementation was more traditional. He believed in the importance of a balanced diet consisting of whole foods, with a focus on lean protein sources like chicken, fish, and eggs.

Grimek also stressed the importance of timing meals around workouts to optimize muscle recovery and growth. He encouraged his trainees to eat a meal high in carbohydrates and protein within an hour after training.

When it came to supplements, Grimek had a conservative approach. He believed that they should be used sparingly and only as needed, rather than relying heavily on them for results. He recommended basic supplements such as multivitamins and minerals, as well as protein powders for convenience.

Grimek also emphasized the importance of getting enough rest and recovery, as well as staying hydrated. He believed that these factors were just as important in achieving optimal muscle growth and overall health.

Today, many bodybuilders still follow Grimek’s principles when it comes to nutrition and supplementation, emphasizing the importance of a balanced diet and proper timing of meals. However, with advancements in science and technology, there are now more options available for supplements that can aid in muscle growth and recovery.

John Grimek’s Workout Routines

Monday: John Grimek Full Body Workout

John Grimek was an American bodybuilder and weightlifter who won the Mr. America title in 1940 and 1941. He is known for his incredible strength and symmetrical physique. His training philosophy focused on developing full-body strength rather than isolating specific muscle groups.

On Mondays, Grimek would do a full-body workout that consisted of compound exercises. This routine would target all major muscle groups and help build overall strength and size.

Warm-Up: Grimek always started his workouts with a warm-up to prepare his muscles for the intense training ahead. His warm-up usually consisted of light cardio, such as jogging or jumping rope, followed by dynamic stretches.

Squats: Squats are one of the most effective exercises for building lower body strength. Grimek would typically do 3-4 sets of 8-10 reps with heavy weight.


Bench Press: The bench press is a classic exercise for developing upper body strength. Grimek would perform 3-4 sets of 6-8 reps with heavy weight.

Deadlifts: Deadlifts are another compound exercise that targets multiple muscle groups including the back, legs, and core. Grimek would do 3-4 sets of 6-8 reps with heavy weight.

Military Press: The military press is a great exercise for building shoulder and arm strength. Grimek would typically do 2-3 sets of 8-10 reps with moderate weight.

Pull-Ups: Pull-ups are a challenging exercise that targets the back and arms. Grimek would do 2-3 sets until failure to really push his strength to the limit.

Tuesday: John Grimek Arm Workout

On Tuesdays, Grimek would focus on training his arms, specifically biceps and triceps. His goal was to develop proportionate and strong arms to complement his overall physique.

Warm-Up: As with all of his workouts, Grimek would start with a warm-up consisting of light cardio and dynamic stretches.

Standing Barbell Curls: This classic bicep exercise was a staple in Grimek’s routine. He would usually perform 3-4 sets of 8-10 reps with moderate to heavy weight.

Tricep Dips: Tricep dips are a great way to target the triceps muscles. Grimek would do 3-4 sets of 10-12 reps using his own body weight.

Hammer Curls: Hammer curls are a variation of bicep curls that target the brachialis muscle. Grimek would typically do 2-3 sets of 8-10 reps with moderate weight.

Skull Crushers: This exercise targets the triceps and can help build overall arm strength. Grimek would usually do 2-3 sets of 8-10 reps with moderate weight.

Preacher Curls: Preacher curls isolate the biceps and can help develop peak biceps. Grimek would do 2-3 sets of 8-10 reps with moderate weight.

Wednesday: Rest Day

Rest and recovery are crucial for muscle growth and overall health. Grimek understood the importance of giving his body time to rest and repair after intense training sessions. On Wednesdays, he would take a break from heavy lifting and focus on low-intensity activities like yoga, stretching, or light cardio.


Thursday: John Grimek Leg Workout

Strong legs were essential for Grimek’s impressive physique, so Thursdays were dedicated to leg day.

Warm-Up: As always, Grimek would start his workout with a warm-up that included light cardio and dynamic stretches.

Squats: Squats were a key exercise in Grimek’s leg routine, and he would usually do 3-4 sets of 8-10 reps with heavy weight.

Leg Press: The leg press is another effective exercise for building lower body strength. Grimek would typically perform 3-4 sets of 8-10 reps with heavy weight.

Lunges: Lunges target multiple muscles in the legs and can help improve balance and stability. Grimek would do 2-3 sets of 12-15 reps with moderate weight.

Calf Raises: Strong calves are crucial for overall leg development. Grimek would usually do 2-3 sets of 12-15 reps with moderate weight.

Leg Extensions: Leg extensions are an isolation exercise that targets the quadriceps muscles. Grimek would do 2-3 sets of 8-10 reps with moderate weight.

Friday: John Grimek Chest and Back Workout

Fridays were dedicated to working on the chest and back, two crucial muscle groups for overall strength and physique.

Warm-Up: Grimek would start with a warm-up consisting of light cardio and dynamic stretches.

Bench Press: This classic exercise was one of the staples in Grimek’s routine. He would typically perform 3-4 sets of 6-8 reps with heavy weight.

Rows: Rows target the muscles in the back and can help improve posture. Grimek would usually do 3-4 sets of 8-10 reps with moderate weight.

Incline Dumbbell Press: This variation of the bench press targets the upper chest muscles. Grimek would typically do 2-3 sets of 8-10 reps with moderate weight.

Chin-Ups: Chin-ups are a challenging exercise for the back and arms. Grimek would do 2-3 sets until failure to really push his strength to the limit.

Seated Cable Rows: This exercise targets multiple back muscles and can help improve overall back strength. Grimek would usually do 2-3 sets of 8-10 reps with moderate weight [2].

Seated Cable Rows


How did Grimek train?

During his peak years, John Grimek trained using a full body workout routine three times per week. He also incorporated plenty of rest and recovery into his training regimen. In addition to weightlifting, Grimek was a big advocate for outdoor activities such as hiking, fishing, and skiing.

Did Grimek follow a specific diet?

Yes, John Grimek followed a high-protein diet that consisted mainly of lean meats such as chicken, fish, and eggs. He also incorporated lots of fresh fruits and vegetables into his meals. However, he did allow himself occasional treats such as ice cream or chocolate in moderation.

How did Grimek become interested in weightlifting?

John Grimek’s interest in weightlifting began at a young age when he would watch his father and uncle lift weights in their basement. He became fascinated with the strength and athleticism of weightlifters and started training on his own using homemade weights.

What other sports did Grimek participate in?

In addition to weightlifting, John Grimek was also a talented wrestler and bodybuilder. He won numerous titles in both sports, including being named Mr. America twice and Mr. Universe once. He also competed in Olympic weightlifting but never achieved a medal due to political issues within the sport at the time.

Did Grimek ever retire from weightlifting?

No, John Grimek never officially retired from weightlifting. Even after reaching success and fame as a bodybuilder and weightlifter, he continued to train and stay in shape for the rest of his life. He also stayed involved in the fitness industry, writing articles and books on training and nutrition.

What was Grimek’s legacy?

John Grimek is often referred to as the “Father of Modern Bodybuilding.” His success in both bodybuilding and weightlifting helped popularize these sports worldwide. He also paved the way for future generations of bodybuilders to focus on aesthetics and symmetry rather than just sheer muscle mass. Additionally, his passion for outdoor activities inspired many to incorporate physical activity into their daily lives for overall health and wellness. Despite his passing in 1998, John Grimek’s legacy continues to inspire athletes and fitness enthusiasts to push their limits and achieve greatness. So, in a sense, his legacy is never-ending. He will always be remembered as one of the greatest and most influential figures in the fitness industry.

What can you learn from Grimek’s training methods?

From John Grimek’s training methods, we can learn the importance of consistency, balance, and rest in achieving our fitness goals. His full body workout routine focused on overall strength rather than just isolated muscle groups. He also emphasized the importance of rest and recovery for optimal muscle growth and performance. Additionally, his incorporation of outdoor activities showcases the benefits of incorporating physical activity into our daily lives beyond just formal exercise routines. Overall, John Grimek’s training methods teach us that a well-rounded approach to fitness is key for long-term success. So, whether you are an aspiring bodybuilder or simply looking to improve your overall health and wellness, John Grimek’s training methods can offer valuable lessons and inspiration.


Conclusion Paragraph

So, John Grimek is a great bodybuilder and his workout routine is popular among people who are interested in bodybuilding and strength training. His training philosophy of focusing on compound movements, high volume training and progressive overload techniques have stood the test of time and are still being applied by many athletes today. Grimek’s dedication to his craft and consistent hard work serves as an inspiration for aspiring bodybuilders. Furthermore, Grimek’s emphasis on overall athleticism and functional strength rather than just aesthetic appearance has resonated with many fitness enthusiasts. This approach not only helps individuals achieve their desired physique but also improves their overall physical abilities and performance in other sports or daily activities.