12-Week Muscle Gain Workout Routine Inspired By Regan Grimes with PDF

I’ve designed an ultimate 12-week muscle-building workout program inspired by Regan Grimes, a professional bodybuilder from Ontario, Canada.

Grimes has won many professional trophies, including the New York Pro, Romania Muscle Fest Pro, and Cairo Pro.

He also achieved ninth position during the 2023 My Olympia championship and is preparing for the number one rank.

Regan’s jacked, muscular, and defined physique inspires countless fitness enthusiasts to follow his workout plans and achieve a physique like him.

Building a physique like his isn’t easy, as it requires hard work, proper diet, and professional help. You can still try this program to improve your shape.

A proper Regan Grimes workout plan isn’t available online, but I’ve used his YouTube videos to design a mass-building workout regime.

12-Week Muscle Gain Workout Routine Inspired By Regan Grimes

This program is divided into three parts, each four weeks long. The first phase involves a push-pull-leg (PPL) split, the second phase comprises a combined body part split, and the last phase includes a muscle-group split.

  • Week 1 to 4 – Push Pull Legs Split
  • Week 5 to 8 – Combined Body Part Split
  • Week 9 to 12 – Muscle Group Split

A combination of these split types will help you build a sizable physique and get you in shape over time.

Warm-up: Start your workout with warm-up sets on each training day. For example, on your chest day, perform two to three sets of pec deck fly, and on your back day, start your training with pull-ups, etc.

Week 1 to 4 – Push Pull Legs Split

The PPL split helps you train your entire body in three days. The week starts with a push day, followed by a pull and leg day.

If you want to do high-volume training, repeat push, pull, and leg exercises over a six-day split.

Push Day

ExerciseSetsReps
Seated Pec Deck Fly (Warm-up)4-512-15
Incline Chest Press4-58-12
Decline Hammer Strength Press3-48-12
Machine Lateral Raises3-410-12
Seated Overhead Press3-410-12
Single-arm Triceps Press Down3-412-15
Overhead Triceps Extension3-412-15

Pull Day

ExerciseSetsReps
Front Lat Pull Down3-48-12
Seated Cable Rowing3-48-12
Standing Lat Pullover3-48-12
Single-arm Seated Machine Row2-38-12
Dual Row Seated Machine Row3-48-12
Machine Lat Pullover2-310-12
Preacher Curl3-410-12
Concentration Curl3-410-12

Leg Day

ExerciseSetsReps
Seated Hip Abduction2-315-20
Single-leg Standing Leg Curl2-310-12
Hip Thrust3-410-12
Romanian Deadlift3-48-10
Lying Leg Curl3-410-12
Seated Leg Extension4-512-15

Week 5 to 8 – Combined Body Part Split

  • Monday – Chest, Biceps, and Calves
  • Tuesday – Quads, Hamstrings, and Abs
  • Wednesday – Back and Shoulder
  • Thursday – Chest, Biceps, and Calves
  • Friday – Quads, Hamstrings, and Abs
  • Saturday – Back and Shoulder
  • Sunday – OFF

Monday – Chest, Biceps, and Calves

ExerciseSetsReps
Seated Machine Press2-315-20
Seated Pec Deck Fly2-310-12
Incline Chest Press3-410-12
Hammer Machine Chest Press3-48-10
High to Low Cable Flyes3-410-12
1-arm Preacher Curl + Seated Calf Raises3-410-20
1-arm Crossbody Curl + Standing Calf Raise3-410-20

Tuesday – Quads, Hamstrings, and Abs

ExerciseSetsReps
Seated Leg Extension3-415-20
Lying Leg Curl4-510-15
Hack Squat4-510-12
Romanian Deadlift4-58-10
Unilateral Horizontal Leg Press2-310-12
Machine Crunches3-420-25

Wednesday – Back and Shoulder

ExerciseSetsReps
Pull-up3-46-12
Seated Machine Row2-310-12
Close Grip Pull Down3-410-12
Wide Grip Seated Cable Row3-410-12
Seated Overhead Press3-410-12
Front Raises3-48-12
Lateral Raises3-48-12

Thursday – Chest, Triceps, and Calves

ExerciseSetsReps
Seated Pec Deck Fly2-315-20
Incline Chest Press3-410-12
Hammer Machine Incline Chest Press3-410-12
Machine Decline Chest Press3-48-10
Skull Crushers + Donkey Calf Raises3-410-20
Machine Dips + Standing Calf Raises3-410-20

Friday – Quads, Hamstrings, and Abs

ExerciseSetsReps
Seated Leg Curl3-415-20
Dumbbell Front Squat4-510-15
Machine Leg Press4-510-12
Walking Lunges4-58-10
Lying Leg Curl2-310-12
Back Supported Leg Raises3-415-20

Saturday – Back, Shoulder, and Glutes

ExerciseSetsReps
Pull-up3-46-12
Cable Lat Pullover3-410-12
Single-arm Machine Row3-410-12
Machine Lat Pullover3-410-12
High Cable Rear Delt Fly3-48-12
Chest Supported Rear Delt Raise3-48-12
Dumbbell Shrug3-48-12

Week 9 to 12 – Muscle Group Split

  • Monday – Chest
  • Tuesday – Legs
  • Wednesday – Back
  • Thursday – OFF
  • Friday – Shoulder
  • Saturday – Arms

Monday – Chest

ExerciseSetsReps
Seated Pec Deck Fly2-315, 12, 10
High to Low Cable Fly2-312, 10, 8
Decline Dumbbell Bench Press3-410, 8, 6, 5
Smith Machine Incline Press3-410, 8, 6, 5
Cable Crossover2-310, 8, 6
Flat Dumbbell Fly2-312, 10, 8
Seated Chest Press2-310, 8, 6
Dumbbell Deficit Push-up2-38-12

Tuesday – Legs

ExerciseSetsReps
Seated Leg Extension (warm-up)2-315-20
Romanian Deadlift (warm-up)2-310-12
Lying Leg Curl3-410-12
Seated Leg Extension3-410-15
Hack Squat + BW Walking Lunge + Leg Press4-510-12
Vertical Leg Press (Finisher)2-38-12

Wednesday – Back

ExerciseSetsReps
Standing Lat Pullover315, 12, 10
One-arm Hammer Lat Pull Down415, 12, 10, 8
Chest Supported Row412, 10, 8, 6
Seated Low Cable Row310, 8, 6
Seated High Cable Row310, 8, 6
Close Neutral Grip Pull Down312, 10, 8

Thursday – OFF

Friday – Shoulder

ExerciseSetsReps
Seated Overhead Press + Leaning Forward Lateral Raises48-12
Seated Lateral Raises + Leaning Forward Front Raises48-12
Seated Multi-directional Raises36-8
High Cable Rear Delt Fly310-12

Saturday – Arms

ExerciseSetsReps
One-arm Triceps Pushdown315-20/arm
One-arm Forward Triceps Extension315-20/arm
Barbell Skull Crusher312-15
Machine Dips315-20
Single-arm Biceps Curl312-15/arm
Alternating Dumbbell Curl310-12/arm
Preacher Curl312-15

Download The Regan Grimes Workout Plan PDF

There can be some exercises you’ll find challenging, or you may not have access to the gym equipment. In that case, you can replace those with the ones that suit your fitness level.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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