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John Grimek Bulk and Power Routine

Strength Oldschool

Author: Unknown

John Grimek

John Grimek was the greatest natural bodybuilder of all-time.

His physique was legendary and his accomplishments are still talked about in bodybuilding circles today.

Grimek was more than just a bodybuilder. He was a powerlifter and strongman as well.

He represented the United States in weightlifting at the 1936 Olympic Games in Berlin. Grimek was never beaten as a bodybuilder and at the age of 60, he was still doing over 400 pounds for reps in the squat.

Grimek was a man who trained for power. He believed, and rightly so, that a powerful man would get as big as he needed to be, as long as he lifted heavier and heavier weight.

This was one of many routines Grimek liked to use in his training.

As you would expect from an old-school lifter, the workout involves compound, multi-joint movements with low reps and heavy weights.

Grimek Power and Bulk Routine

  • Overhead Press 5 x 3-5
  • Power Cleans 5 x 3
  • Bench Press 5 x 3
  • Squats 5 x 5
  • Deadlifts 5 x 3

Notes: Warm-up for five minutes before working out. Perform this workout three times a week, but eliminate deadlifts on the third workout. Lift as heavy as you can, using 80-90 percent of your 1-rep max. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.


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