John Grimek’s Workout Routine

Legendary Bodybuilder, Weightlifter, Entertainer & Model Who’s Known as an Icon in the Bodybuilding Industry

From Olympic Weightlifting to Bodybuilding, John Grimek was popular for his crazy strength, size, and stage performance. He was a true champion and was also considered one of the greatest natural bodybuilders. Also, known by nicknames “The Glow” and “The Monarch of Muscledom,” John Grimek was among the most famous bodybuilder of his time, 1930 to 1940, who has never lost a competition in his career. According to Steve Reeves, John Grimek was “the greatest bodybuilder that ever lived.”

In addition to his supremely muscular and world-class physique, Grimek was also the greatest of the Golden Era bodybuilding legend, who at one point of his life also had the World Record for the Overhead Press.

About John Grimek

Born and brought up in Perth Amboy, New Jersey, John Carroll Grimek was interested in building muscles from the very early on. For instance, his desire to be strong and muscular came on from a very young age. Likewise, his brother also played a big role in his relation with building muscles. He and his brother George were often used to train with their friends using a set of weights they’d kept with themselves. Also, at the age of 12, he would often sneak off to train with weights when no one was around him because of the embarrassment of hoping to become more stronger and bigger.

His dedication and efforts gave him results, and he became the greatest natural bodybuilder of his time and dominated the bodybuilding world from 1930 to 1940.

Nonetheless, if you’re his fan and have questions like what’s John Grimek’s workout routine, then keep reading. Here, we’ve covered one of his three-day full-body workout routines that you can give a try to.

john grimek workout routine

John Grimek’s Workout Routine – Full Body


Exercise Sets Reps
BB Bench Press 3 10
Lat Pull Downs or Chin – Ups 3 10
BB Military Press 3 10
BB Biceps Curls 3 10
BB Back Squats 3 10
Standing Calf Raises 3 10


Exercise Sets Reps
Dips or Incline BB Press 3 10
BB Shrugs 3 10
1 – Arm DB Preacher Curls 3 10
Leg Curls – Lying 3 10
Ab Crunches 1 50


Exercise Sets Reps
Lat Pulldowns or Chin – Ups 3 10
BB Military Press 3 10
Incline DB Curls 3 10
BB Front Squats 3 10
Stiffed Leg BB Deadlift 3 10

John Grimek’s Approach Towards Full Body Workout Routine

Unlike others, John Grimek’s approach was different. He mainly focused on full-body workouts instead of splits and each body part per day of the week. Also, he was a weightlifter and was used to with crazy full-body workouts. Sometimes, he even used to train six days a week.

According to John, to stay in shape, all you must do is stay consistent with your workouts, get plenty of rest, eat good food, and drink a lot of water.

Physical Statistics of John Grimek

  • Height – 5 Feet 8 Inches (172.5 Cm)
  • Weight – 215 – 225 Lbs (93.0 – 102.1 KG)
  • Arms – 19.5 Inches
  • Chest – 50 Inches
  • Waist – 30 Inches
  • Thighs – 29 Inches
  • Calves – 20 Inches

Best Lifts

  • Deadlift – 600 Pounds
  • Bent Press – 300 Pounds
  • BB Back Squats – 700 Pounds
  • Bench Press – 480 Pounds
  • Overhead Press – 364 Pounds

Wrapping Up

John was the legendary bodybuilder who was known for his size and stage performance. Likewise, he was even the legend himself, and Steeve Reeves also thought about him the same.

Here we’ve discussed one of John Grimek’s workout routines that may give you a general idea of his training philosophy. Good luck!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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