John Grimek Inspired Routine

Alright everyone here's the deal. If you don't know who John Grimek look him up. He may not be as famous as some of the guys from back in the day like Reg Park and Steve Reeves but it he was right there with them in the same class of lifter. Not only did this guy have a good physique but he also had MASSIVE strength. At one point he was probably the strongest bodybuilder around. And the dude knew how to train like a boss. He stuck to the basics and focused on progression. Meaning he mainly only performed bench, squat, deadlift, clean and jerk, snatch, dumbbells, and barbell rows. This was long before Planet Fitness, so he was actually allowed to do this stuff.

Since no one really knows what his routine actually looked like. A while back I took the time to make up a routine that I thought would be similar to something he might have done back in the day. Now this routine does involve olympic lifts so please use caution; let your ego take a hit, if you must, and use lighter weight in order to save yourself from injury. Sure it's cool that you've got all the weight on there, but you won't be looking too cool sitting in a hospital bed with a broken neck.

This routine is considered an A/B Split. Meaning that your weekly layout can be done one of two ways. The first is pretty basic, just like any other Full Body Routine you would train Monday, Wednesday, and Friday, alternating Workouts A and B. The alternative is to perform Workout A on Monday and Workout B on Thursday. This is best for people that are crunched on time during the week.

This can be considered a beginner routine but PLEASE do be careful with those olympic lifts. You must use good form. And the best way to get good form is to practice, practice, practice.

Workout A
Squat 3x3-5
Bench 3x3-5
Deadlift 3x3-5

Workout B
Snatch 3x3-5
Powerclean 3x3-5
Barbell Rows 3x6-8
Seated Dumbbell Press 3x6-8

*Add in isolation work and ab work if you have the time.

The Batman Workout

If any of you guys know me, then you know I'm kind of into Batman. And a while back a giant book guide to Batman came out that had so much info and "secrets" to the Batman that it was a limited edition and each one was about 200 dollars I think. But inside of the book there was a workout provided that was supposed to be Batman's daily routine. Looking at the workout, it's just way too much. Even advanced athletes would have a hard time doing it. You'd have to be an absolute athletic freak or on some super duper steroid. You can check out the workout here: http://www.comicvine.com/batman/4005-1699/forums/batmans-workout-routine-639405/

But if you're an actual person and weren't created by Bob Kane in 1935 then my Batman Workout may be a bit more suited for you. The goal of this routine is to give you everything: strength, endurance, and a pretty bangin' body. But it is hard work so be prepared.

Strength: You'll be lifting twice a week and focusing on calisthenics (body weight exercises) once a week. And as you'll see you'll be squatting twice a week. I know what all the magazines and latest trends say but squatting twice a week is not bad for you. Heck, most bodybuilders before steroids would squat twice a week sometimes three times. Just practice good form and you'll be fine. As always use two warm up sets for each body part being worked. And take rests between 2-3 minutes. For calisthenics you may want to keep the rests more towards one minute.

Cardio: On Monday and/or Tuesday and Thursday and/or Friday, you will be performing a circuit after your lifting for that day. You need to complete 5 Rounds total with one minutes rests in between rounds. On Wednesdays after your calisthenics work, go for a run instead of the circuit. Running is just like the weights, you must progress. Every time you run try to either go further or go faster, so time yourself and know your distance. I think there's an app for that.

Weekly Layout

Monday
Squats 3x5
Bench 3x5
Clean and Push Press 3x8
Ab Rollouts or Decline Bench Sit-ups 3x12-25
Conditioning Circuit

Tuesday
Conditioning Circuit/Rest Day

Wednesday
Muscle-Ups
Pull-ups
Dips
Box Jumps
Leg Raises
*Push-ups (optional)
*Inverted Rows (optional)
Run

Thursday
Conditioning Circuit/Rest Day

Friday
Deadlift 3x3
Squats 3x10
Barbell Rows 3x8
Cable Crunches 3x12
Conditioning Circuit

The Circuit
5 Rounds
1/4 Mile Run
21 Kettlebell Swings
12 Pull-ups

*Note on calisthenics: Bodyweight exercises sets and reps are pretty self-regulating. I have always done three sets for as many as possible. But make sure to always log how many you do on your first set because you better beat it the next week.

*Note on the clean and push press: The clean and push press is a variation of the olympic lift, The Clean and Jerk. That being said, it should be done like an olympic lift, with explosive power. And whenever using explosiveness with a lift you must maintain good form to avoid injury. So if your new to the clean start with a very light weight, even just the bar if you have to, to get your form down. Don't worry, you won't look wimpy in the gym or anything. If anyone in your gym even lifts they'll know that olympic lifts can be sketchy and take time to get good at. But don't worry the clean is just as safe as any other lift. 

Beginner Powerlifting Routine

This is the exact workout I used last year in preparation for a powerlifting meet. Unfortunately, due to a poor paying retail job, I was unable to afford to attend the meet. That being said, I was still able to make my best gains with this routine right here. The routine is best for someone who is an "experienced beginner" and up. If you are a novice or beginner lifter, I recommend you start with a fullbody workout that allows you to learn the fundamentals of lifting.

This routine is a three day split. Every session only consist of three or four lifts. I designed it this way because I've never enjoyed training for longer than an hour. And if you are working in a commercial gym using this routine, it will take you about an hour to complete each session. Lifting won't really take that long but chances are you'll be waiting for equipment. Also rest periods between working sets are two minutes or more. More rest in between sets allows you to gain more strength back.

The Big 3: If you don't know, powerlifting is a strength sport consisting of the big three lifts: squat, deadlift, and bench press. Each day will revolve around one of the three, plus some assistance work. For the big 3 you will be using the 3x3 protocol. You only go up in weight the next week, if you can perform three sets of three reps with the same weight.

Weekly Layout

Monday
Squat 3x3
Leg Press 3x20
Leg Curl 3x8
Ab Work

Wednesday
Bench Press 3x3
Seated Dumbbell Press 3x5
Close Grip Bench Press 3x5
Cable Tricep Extension 3x8

Friday
Deadlift 3x3
High Rack Pull 3x5
Barbell Rows 3x5
Incline Dumbbell Curls 3x10

Notes

Leg Press: The leg press exercise is a great assistance workout for you squat. The reps performed for the exercise are so high because it's performed on a machine. Most machine exercises are used with high reps because with machine exercises they provide leverage. By this I mean they are a fixed movement. The barbell allows totally free movements, whereas the machines are fixed allowing you to use the machine to give you more leverage.

Close Grip Bench Press: I have seen too many lifters try to perform this exercise in the gym with terrible form. When you first hear the name of the lift you instantly think that your hands should be as close as possible, which is incorrect. If your hands are more narrow then shoulder width then you are running the risk of wrist and elbow injury. To perform this lift properly you must: first find the your normal grip for your normal bench press, then bring your hands in approximately one inch. When you bring the barbell down to your chest, your elbows and arms should be just grazing the side of your body. This exercise is a compound exercise like the bench press. It'll work your chest but with more emphasis on your triceps, which are the second most important muscle group when performing the basic bench press.

High Rack Pulls: This lift is almost identical to the deadlift. The only difference is, instead of pulling the barbell from ground you'll be pulling it from just above the knees. So set the power rack safety racks at a level that's just above your knee, then set the barbell on the racks and pull the barbell from that position just like you would a deadlift.

Powerlifters Are Fat: Contrary to popular belief, not all powerlifters are fat. Take Richard "The Ant" Hawthorne for example (picture above.) The guy weighs around 130 lbs and can deadlift 500 lbs with ease. Also I weigh around 150 lbs, with an average to low body fat percentage, and have a 2 rep max of 290 lbs for squat. "Big isn't strong; only strong is strong."

Smith Primal Routine

This is a pretty simple upper/lower split (used Monday, Tuesday, Thursday, and Friday) that my dad had me use during my freshman year of high school. It's for a lifter that has the goal of gaining strength and muscle. It is intense and a bit advanced for someone that's a freshman and has no lifting experience but it did get my squat up to 250 lbs while only weighing 120 lbs.  So if you feel up to it, go ahead and give it a try. Remember that ultimately you must use a routine that works best for you and works at your pace.

*I am not a trainer and have no formal training. Only years of experience. You must listen to your body and do what works best for you.

Forced Reps: This program utilizes "forced reps". Which means if you can't reach your goal rep on working sets, you then use a spotter to help you get enough reps until you are able to reach your goal reps. This being said, you MUST use a training partner/spotter for this program.

Training Level: This program is best for intermediate to advanced lifters. Not best for a novice or a beginning lifter.

Warm-up Sets: Perform two warm-up sets. Warm-up however you feel is best. But I recommend your first warm-up set be done at 50-60% of your working weight. And your second warm-up set be performed at 75-80% of your working weight.

Working Sets: These are the sets where you'll actually be working. You'll perform three for every lift (two for "light" days). Your first set will be your heaviest trying to reach you rep goal. Your second set will be the same but with five less pounds than your first set. Decrease five pounds again for your third set.

Progression: The goal for any routine is to progress. Whether that is in reps or weight, it doesn't matter. You WILL NOT get bigger, more muscular, or stronger, unless you progressing in some sort of way. For this program the progression scheme is as follows: After you are done warming up, if you reach your rep goal on your first set without any help from a spotter you will go up five pounds the next time you perform the exercise the next week.

Rest Periods: Rest periods between sets should be around 1 minute. But if you feel up to it, start before then. If you feel like you need more time to recover then take more time. But do not exceed 2 minutes. (When working with a training partner it's best to start your next set right after they are done with theirs.)

*Light Days: When I was working this routine, my father and I performed the same exercises we did on Monday and Tuesday on Thursday and Friday, but we didn't focus on progressing so much. Monday and Tuesday are the most important days. You will work hardest on these.

*Ab Work: An article on Ab Work will be coming soon. But until then perform any sort of ab work you'd like. But you must understand that performing 1,000 crunches or any other kind of ab exercise will not reveal your abs or give you a six pack. Working out your abs will will only make them bigger or stronger. In order to reveal your abs you must focus on your diet. Only by doing so and loosing fat will you get that greatly desired six pack.

Weekly Layout

Monday
Bench Press 3x8
Incline Bench Press 3x8
Dumbbell Flyes 3x10

Seated Behind The Neck Press 3x8

Dumbbell Lateral Raises 3x12

Bent Over Dumbbell Flye 3x12
Seated Dumbbell Tricep Extension 3x10

Ab Work

Tuesday
Squats 3x8
Romanian Deadlift 3x8
Leg Extensions 3x15

Pull-ups 3xMax

Barbell Rows 3x8

To The Side Incline Curls 3x12
Standing Calf Raise 3x15
Ab Work

Thursday
Bench Press 2-3x8
Incline Bench Press 2-3x8
Cable Crossovers 3x15

Seated Dumbbell Press 3x8

Lateral Raises 3x12

Bent Over Flyes 3x12
Cable Tricep Extensions 3x12
Ab Work

Friday
Squats 2-3x8
Leg Press 3x12
Leg Curls 3x15

Pull-ups 3xMax

Seated Cable Rows 3x12

Seated Calf Raise 3x15

Standing Dumbbell Curls 3x12
Ab Work