Regan Grimes, born on June 26, 1993, in Lindsay, Ontario, is a Canadian professional bodybuilder, social media influencer, and entrepreneur. He started working out at the age of 17 to improve his performance in sports such as motocross and hockey, but he quickly became hooked on weightlifting and the daily grind and dedication required to see results.
Around Grade 11, he stopped racing and began focusing his efforts on the gym. He had no idea if he could make a career out of bodybuilding; he put his head down and did the work. A few months later, he competed at Nationals and finished sixth, but it only motivated him to work even harder. Regan returned eight months later and won the Arnold Classic Brazil, earning his IFBB pro card.
He began his professional career in the Men’s Open division. However, he quickly moved to the Classic Physique division before returning to the Open competition. He took first place in the Egypt Pro, second place in the Legion Sports Fest 2021, third place in the Prague Pro, and first place in the 2018 IFBB New York Pro.
The Canadian began working with Milos Sarcev after the 2021 Olympics. He made immediate modifications to his figure and was able to qualify for the 2022 show in December. Grimes won the 2021 KO Pro Egypt back in October, and now he’ll concentrate on his preparation for the year’s biggest event, the 2022 Mr. Olympia.
With seven months to prepare for the 2022 Olympia, Regan Grimes has an opportunity to present an elite physique. It will be interesting to see how he improves throughout 2022. You can follow his journey on his YouTube channel, where he posts training/diet advice and general updates.
Regan Grimes always has something interesting to share on his Instagram, and his followers are constantly growing. If you are looking for positivity and inspiration to train, we highly recommend giving him a follow. He also has his clothing line (GrimeyxLifestyle) and fitness center (FlexPlex).
Regan Grimes Workout
Regan Grimes trains five days a week with heavyweights, constantly pushing himself to his limits. He varies his workouts so that his body does not become used to a specific routine. He also uses high-intensity bodybuilding techniques like drop sets, supersets, forced reps, and partials to shock his muscles into growth and promote hypertrophy.
To avoid injuries, he always makes sure to stay hydrated during workouts, warm up properly, and cool down by stretching his muscles out before beginning his training routine.
Monday: Arms
- Triceps Pulldown with Rope: 4 sets of 10-15 reps
- Bodyweight Dip: 4 sets of 8-10 reps
- Close Grip Bench Press: 4 sets of 10-12 reps
- EZ Bar Skull Crushers: 4 sets of 12-15 reps
- Bent-Over Cable Pushdown: 4 sets of 12-15 reps
- EZ Bar Preacher Curl: 4 sets of 12-15 reps
- Alternating Dumbbell Curl: 4 sets of 10-12 reps
- Standing Barbell Curl: 4 sets of 12-15 reps
- Preacher Curl on Machine: 4 sets of 12-15 reps
Tuesday: Legs
- V Squat: 4 sets of 8-12 reps
- Smith Machine Stiff Leg Deadlift: 4 sets of 12-15 reps
- Machine Leg Extension: 4 sets of 12-15 reps
- Leg Press: 5 sets of 8-12 reps
- Lying Hamstring Curl: 4 sets of 12-15 reps
- Seated Hamstring Curl: 4 sets of 8-12 reps
- Seated Calf Raise: 4 sets of 8-12 reps
- Standing Calf Raise: 4 sets of 8-12 reps
- Adductors: 4 sets of 10-12 reps
Wednesday: Shoulder
- Dumbbell Shoulder Press: 4 sets of 12 reps
- Lying Cable Side Lateral Raise: 4 sets of 12 reps
- Dumbbell Front Lateral Raise: 4 sets of 12 reps
- Reverse Pec Deck Machine: 4 sets of 10-15 reps
- Dumbbell Side Lateral Raise: 4 sets of 10 reps
- Cable Front Raise: 4 sets of 10 reps
Thursday: Back
- Reverse Grip Lat Pull Down: 4 sets of 8-12 reps
- Dumbbell Row: 4 sets of 8-12 reps
- Plate Loaded T-bar Row: 4 sets of 8-10 reps
- Close Grip Cable Row: 4 sets of 10-12 reps
- Reverse Seated Row Machine: 4 sets of 8-12 reps
- Smith Machine Deadlift: 4 sets of 8-12 reps
- Close Grip Lat Pull Down: 4 sets of 15 reps
Friday: Chest
- Incline Chest Press on Machine: 5 sets of 8-12 reps
- Nautilus Press: 5 sets of 8-12 reps
- Dumbbell Chest Press: 5 sets of 8-10 reps
- Cable Crossover: 5 sets of 8-12 reps
- Cable Crossover on Bench: 5 sets of 8-12 reps
Regan Grimes Diet Plan
To maximize your gains, you must have the proper nutrients in your body to build muscle mass. This means that what you eat and how much you eat are critical factors in gaining muscle. Lifting weight without adequate nutrition can result in muscle tissue loss. You should consume both carbohydrates and protein one to two hours before exercising to build muscle. Carbohydrates fuel your body, while protein builds and repairs it. Your body also needs micronutrients to stay healthy. B vitamins, calcium, iron, magnesium, zinc, and vitamin D, as well as some antioxidants such as vitamins C and E, beta-carotene, and selenium, play an essential role in optimizing performance and may be required in greater amounts when training.
Regan Grimes focuses on protein because it is required to form and maintain all cells in our bodies. Protein not only prevents muscle breakdown, promotes rapid muscle growth, and powers our bodies, but it also plays an important role in producing hormones, enzymes, and other chemicals.
- 7:30 AM (MEAL #1): 300 grams of beef, and 100 grams of uncooked oats or cream of rice or 300 grams of cooked rice.
- 10:00 AM (MEAL #2): 300 grams of chicken breast or white fish, and 300 grams of cooked rice or 400 grams of sweet potato or 100 grams of cream of rice.
- 11:30 AM (PRE-WORKOUT DRINK): 10 grams EAA’s, 10 grams Glutamine, 10 grams Creatine, 80 grams of cream of rice, and a banana.
- 12:00 PM (WORKOUT DRINK): 20 grams EAA’s, and 75 grams of carbs.
- 2:00 PM (POST-WORKOUT SHAKE): 20 grams of EAA’s, 10 grams Glutamine, 80 grams of cream of rice, and a banana.
- 3:00 PM (MEAL #3): 200-250 grams white fish or turkey breast, and 400 grams of cooked rice.
- IN BETWEEN MEALS: 10 grams EAA’s, 10 grams Glutamine, and 60 grams of carbs
- 6:00 PM (MEAL #4): 300 grams chicken breast or white fish, 300 grams of cooked rice or 100 grams of cream of rice or 400 grams of potato/sweet potato), and veggies or salad with apple cider vinegar.
- 9:00 PM (MEAL #5): 300 grams of chicken breast or white fish, 300 grams of cooked rice or 100 grams of cream of rice or 400 grams of sweet potato, and veggies or salad with balsamic or apple cider vinegar.
- IN BETWEEN MEALS: 10 grams EAA’s, and 10 grams Glutamine.
- 11:30 PM (MEAL #6): 300 grams of beef or salmon, 150-200 grams of cooked rice or 200-300 grams of sweet potato, and 1-2 cups of greens or salad with balsamic.
Regan Grimes Supplements
Supplements can help maximize your gains by providing calories and protein or by allowing you to exercise harder. Including the right products in your workout routine will help you recover faster, improve muscle repair, and prevent muscle mass breakdown, allowing you to perform at your best. His favorite supplements include:
- Protein
- BCAAs
- L-Glutamine
- Creatine
- Fat Burners
- Multi-Vitamins
- Fish Oil
