The biography, life, and accomplishments of Regan Grimes

Regan Grimes is a Canadian professional bodybuilder who has competed in both the Men’s Open division and Classic Physique division, talk about diversity. His style of training is centered around getting a serious pump which aids in his massive physique, a physique that has brought him to the Mr. Olympia stage in the past, and now has him returning in 2023.

Below is a complete breakdown of Regan Grimes’ profile, stats, biography, training, and diet regimens.

Full Name: Regan Grimes (IFBB Pro Bodybuilder)

Weight Height Date Of Birth
215-225 lbs. 5’11” 06/26/1993
Division Era Nationality
Classic Physique & Open 2010 Canadian



Regan is a professional bodybuilder that has been training since he was just 17 years old. When Regan first started working out, he just wanted to get stronger and bigger for motocross races. After seeing the results from his training, he became hooked, as many bodybuilders do, and began to take it more seriously. Regan looked up to Antonie Valliant during his journey. He watched all of Antonie’s training videos and took notes like it was an online college course. His love for building his body grew and he decided to begin competing.

Regan made his first appearance in a bodybuilding show at only 18 years old, something that many cannot even fathom at that age, and has worked his way all the way up the ranks to become an IFBB pro bodybuilder, fitness entrepreneur, and even owns his own gym. He also appeared in the digital series East Coast Mecca. The series focused on Bev Francis Powerhouse Gym, which happens to be one of the most iconic gyms in bodybuilding.

He also appeared as a featured subject in Generation Iron 3. The film followed multiple athletes, including Regan, who was in the process of deciding if he wanted to shift gears to the Classic Physique division rather than Men’s Open, which eventually he did. It provided some deeper insight into the life behind the muscle.

Regan Grimes

Regan Grimes’ Training

Regan’s main goal while working out is getting as much blood flowing to his muscles as much as possible, meaning he maintains his mind-muscle connection and truly focuses on getting an absolutely fantastic pump. This differs from many bodybuilders, who go all out and focus on absolutely destroying the muscle, such as Dorian Yates and his “blood and guts” style of training.

Regan’s favorite thing about training is ‘the pump’. The pump is warming up to get your blood flowing and to get your joints ready to undergo some heavy sets. Proceed to heavy compound exercises to work on your strength and hypertrophy will ensure serious growth.

After the pump, Regan moves on to isolation exercises, but will utilize lighter weights. Let’s take a look at a few of Regan’s workouts to get an idea of just what he does during his time in the gym!

Back Workout

Regan adds a good amount of volume to his back workouts. He typically does around 5 sets per exercise and around 12 repetitions per set. Doing this allows him to train every muscle in his back with enough volume and intensity.

  • High pull cable row, 5 sets x 12 reps
  • V Bar smith machine Row, 4 sets x 12-15 reps
  • DB Rows, 4 sets x 12 reps
  • Sideways High row hammer strength, 4 sets x 12 reps
  • Smith machine rack pulls controlled, 4 sets x 12 reps

Alternate Back Workout

  • Reverse pulldowns
  • Low row (Hammer Strength machine)
  • Mid-row
  • High row (Hammer Strength machine)
  • Straight-arm rope pushdown
  • Rack pull

Biceps & Rear Delts

  • Dumbbell curls
  • Rear delt machine fly
  • Machine preacher curl

Regan Grimes Diet

For most bodybuilders, staying lean while adding on muscle mass can be difficult, unless you are an absolute genetic freak that can put on muscle mass like nobody’s business. It’s normal to gain some excess weight when ‘bulking’, according to Grimes.


Doubling as a pre-workout meal, Regan has coffee, 2 eggs with 5 oz sliced chicken breast, 100g cream of rice w/ 1/2 cup blueberries and 1 tsp omega oil. Seasonings and additional ingredients are also used.

Post-workout Meal

300g white rice, 6 oz sliced chicken breast, and a large Honeycrisp apple

Meal 3

300g white rice and 6oz chicken breast

Meal 4

Greek salad, 200g chicken skewer, 1 cup lemon rice, 1.4 cups Greek lemon potatoes, 1 bun/roll, and 1 tsp olive oil

Meal 5

300g white rice, 8oz Bison

Meal 6

100g cream of rice and 8oz of salmon

Sports Nutrition

While Grimes uses his own supplements to boost his gains, it is important to know that there are some seriously effective supplements that you can use to get an equally shredded and massive aesthetic. A pre-workout supplement can provide energy and aid in muscle pumps for increased blood flow, while a protein supplement will work to aid in enhanced growth and recovery. For those who want a mid-workout boost, look into those intra-workouts can help you push past fatigue and give you the best chance at seeing growth and gains.

Regan Grimes Competition History


  • 2023 Europa Pro, 1st place


  • 2021 Prague Pro, 3rd place
  • 2021 Egypt Pro, 1st place


  • European Pro Men’s Bodybuilding, 4th place
  • 2021 Olympia Men’s Open, 15th place
  • 2020 Olympia Men’s Open, 15th place
  • 2020 British Grand Prix Pro, 2nd Place


  • Japan Pro Men’s Bodybuilding, 3rd place
  • Romania Muscle Fest Pro Men’s Bodybuilding, 3rd place


  • Olympia Classic Physique, 8th place
  • New York Pro Classic Men’s Physique, 1st place


  • Vancouver Pro, IFBB Men’s Bodybuilding, 2nd place
  • Wings of Strength Chicago Pro, IFBB Men’s Bodybuilding, 5th place
  • Tampa Pro, IFBB Men’s Open Bodybuilding, 5th place


  • Ontario Provincials, 2nd place Open Men’s Heavyweight, 2nd place Junior Heavyweight
  • Mississauga Luchka O’Brien Classic, Junior Bodybuilding, Men’s Bodybuilding Heavyweight, and Overall, 1st place


  • Ultimate Fitness Events Bodybuilding Contest (UFE), Middleweight Men’s Bodybuilding, 1st place

Personal Life


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A post shared by REGAN GRIMES (@regangrimes)

 Outside of bodybuilding, Regan is currently in a relationship with Britt Johnstone, who also is a competitor, so their lifestyles sync up. Other than that, Regan keeps much of his personal life out of the spotlight.

Wrap Up

Overall, Regan Grimes is an IFBB that may have been underestimated in his past competitions, but now he has punched his ticket to the 2023 Olympia. Do you think that Regan has a chance at the crown this year?

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I work mainly in content writing, focusing my free time on bodybuilding and strength sports. I was introduced to fitness in high school and after watching Generation Iron movies. I love to train. I have competed multiple times, even winning a junior title in classic physique. I have a bachelor's in criminal justice and business obtained through Alvernia University. When I am not focused on work or training, I enjoy watching films or reading about anything and everything.