John Grimek Bulk and Power Routine

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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6 Responses to “John Grimek Bulk and Power Routine”

  1. Mariano-Chris on September 19th, 2011 5:56 am

    The 5×5 system works awesome! Incredible power/strength are always achieved and the results of the muscle size last the longest of most regimens I’ve ever tried. Although I did find, personally, that I could’nt do the program for more than 3 months at a time. Kept increases by implimenting slightly higher rep ranges (8-10) for short period and felt I could return to 5×5 type again. Great website BTW.

  2. Brian Carson on September 19th, 2011 10:04 am

    Nice job Chris and thanks for liking the site! Nice advice for everyone on here. The 5 x 5 is great, tested and proven to be an effecting training protocol, but it does take a lot out of you. Backing off is a good thing. As a matter of fact, when I train, I always go three months on a routine, take a week off, and then start a new one. BTW, I haven’t written anything for awhile on this site because of business and personal reasons, but I’m thinking of coming back.

    I’m going to put a poll on the site and I hope you’ll vote when it’s up. Thanks and keep on training hard and heavy.

  3. Hassan on February 18th, 2012 11:34 pm

    5×5 is a good start. Once you build a good foundation, it becomes mediocre.

  4. Fiasco on February 21st, 2012 9:57 am

    5×5 ROCKS…..It’s only “mediocre” if you DON”T work hard

  5. chuck on July 7th, 2013 9:06 pm

    I am 68 years old and i can tell you from exsperance that 5 by 5 works but like anything in life you only get out of it what you put into it.

  6. Brian Carson on July 8th, 2013 6:20 pm

    Couldn’t have said it better myself. Nice Chuck.

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