Frank Medrano Workout Routine and Diet Plan [2020]

Frank Medrano is an American actor mostly known for his fantastic bodybuilding transformation. The journey from the fat guy in Shawshank redemption to now being one of the most amazing calisthenics bodybuilders has been my inspiration for millions of people. Frank Medrano is always trying to promote how a person can make changes to his life and get better. Frank Medrano workout and Frank Medrano Diet plan is not a secret.

For advanced exercise, he has also made three programs that will lead anyone with any bodyweight or body shape to a new level of fitness. So I’m sure before you go and get your workout program you must want to know what exactly does the Frank Medrano exercise contains and also what is the Frank Medrano diet plan.

Frank Medrano Workout Routine and Diet Plan
Frank Medrano Workout Routine and Diet Plan

Frank Medrano Body Stats

Frank Medrano Height 5 Ft 6 Inch
Frank Medrano Weight 70 Kg
Frank Medrano Age 61 Years
Chest 45 Inch
Waist 32 Inch
Biceps 16 Inch


Frank Medrano Workout Routine

When we talk about workout routines for Frank Medrano, then it includes doing one of the hardest things that you could ever imagine. His workout isn’t something that everyone can follow. You may have seen him posting a lot of his exercise already on his own YouTube channel and know most of it. For people who haven’t seen it, don’t worry, we will tell you as much as we can.

Frank Medrano Workout
Frank Medrano Workout

So his workout is based on a mixture of bodybuilding exercises, calisthenics exercises, HIIT workout, and cardio. Frank Medrano workout for 5 to 6 days every week and rest for a day to let his body recover. His workout routine goes for about 2 hours every day and sometimes, even more, depending on how much he wants to train.

Frank Medrano Exercise Routine includes-


The cardio part is one of the essential elements of this whole workout routine. It helps Frank Medrano get warmed-up and helps him get a lot of calories burning. He usually does a lot of running in his cardio routine. Frank Medrano will run anywhere from 3 miles to 5 miles easily every day.


Frank Medrano HIIT

One of the best things that he does in almost every video no matter what exercise he is doing. He likes to do HIIT workout in every training it helps burn fat and increase the level of difficulty of even the most essential tasks. Another benefit of HIIT is that it gets done in such a little amount of time and at that time you burn a lot of calories.

So for Frank Medrano HIIT workout, he likes to do lots of things one of his favorites is the superman workout routine. Sometimes he will add muscle-ups, Burpees, different variations of push-up and pull-ups, different types of calisthenics exercises. So he always likes to mix things up according to his preference. Some of the activities that Frank Medrano often does are;

  • Burpees
  • Plank jacks with Push-ups
  • Kneeling to squat
  • Side plank Crunches
  • Weighted Muscle-Ups 
  • Superman push-ups
  • Walking pull-ups
  • Handstand
  • One-Arm muscle-ups


Frank Medrano Calisthenics workout

Frank Medrano workout mostly based on calisthenics rules only. This workout is what changes his body and changes his life. Every day he performs different exercises that help him get control over his body. That is what calisthenics is all about. It’s all about gaining control over your body so you can move it in a way you want it to run. So for that, he trains a lot every day

Frank Medrano will perform exercises like rope climb with both arms and then fall while holding the 180-degree position. He often practices a lot of bar exercises like; pull-ups, walking pull-ups, weighted dips, dips bar lock in 180 degrees, bar 360-degree spin, etc.


Bodybuilding Exercise

While he is performing all those other exercises, it doesn’t mean that he is not practicing the bodybuilding exercise anymore. He still does almost an hour of bodybuilding exercises to build his muscles. Every day there are different body parts that he trains, and Frank Medrano doesn’t like to go super heavy while doing bodybuilding exercises. It’s all about getting the right form and doing it the right way.

Frank Medrano bodybuilding
Frank Medrano bodybuilding

Frank Medrano Chest and Back Workout

Set: 3

Reps: 15

Rest time: 60 seconds

  • Bench press
  • Dumbbell press
  • Dumbbell flyes
  • Cable crossovers
  • Weighted push-ups
  • Weighted chest dips
  • Lat pulldown
  • Weighted pull-ups
  • Muscle-up
  • Cable rows
  • Dumbbell rows


Frank Medrano Shoulder and Traps

Set: 3

Reps: 15

Rest time: 60 seconds

  • Military press
  • Snatch
  • Dumbbell press
  • Lateral raise
  • Front raises
  • Rear delt flyes
  • Rear delt raises
  • Wide grip push-ups


Frank Medrano Arms Workout

Set: 3

Reps: 15

Rest time: 60 seconds

  • Isolation curls
  • Dumbbell curls
  • Barbell curls
  • Preacher curls
  • Tricep weighted Dips
  • Tricep pushdown
  • Tricep extension
  • Skull crusher
Frank Medrano Arms Workout
Frank Medrano Arms Workout

Frank Medrano Legs Workout

Set: 3

Reps: 15

Rest time: 60 seconds

  • Weighted Barbell Squats
  • Box jump squats
  • Weighted Lunges
  • Leg press
  • Leg extension
  • Leg curls
  • Calf raises
  • Sitting calf raises
  • Glutes kickbacks
  • Hip thrust


Frank Medrano Core Workout

For core, Frank Medrano workout at least 2 to 3 times a week. He can do it on any day when he wants to do it. The core part mostly consists of doing a lot of non-stop exercises with a little amount of rest. After completing a whole set, you can rest for like a minute or two, but before that, it’s just 20 seconds rest or 30 seconds max.

Set: 3

Reps: 30 seconds

Rest time: 20 seconds and a minute after each set.

  • Crunches
  • Plank jack with push-ups
  • Leg-up raises
  • Planks with leg ins
  • Side plank Crunches
  • Elbow plank to explosive push-up
  • Walking plank
  • Star plank to standing plank
  • Russian twist
  • Flutter kicks

this is all about Frank Medrano workout routine.


Frank Medrano Diet Plan

The Frank Medrano diet plan is entirely vegan. Frank Medrano, in one of his interviews, even said that after a vegan diet, I started becoming even healthier, and my body was recovering super fast. So about the Frank Medrano diet plan, it contains no meat, no animal products including dairy products at all.

Frank Medrano Diet Plan
Frank Medrano Diet Plan

Frank Medrano does take protein, but it’s a vegan protein. He eats about 5 to 6 meals a day including his supplements, and also the drinks lots of water to keep himself hydrated throughout the day.

Frank Medrano Diet Includes-

Frank Medrano Breakfast Meal

  • Oatmeal
  • Whole grain bread
  • Vegetables
  • Juice



  • Salad
  • Nuts
  • Vegan protein shake


Frank Medrano Lunch Meal

  • Mushroom and beans
  • Any vegetable dish
  • Whole grain pasta


Snack 2

  • Soup
  • Nuts



  • Beans or soya beans
  • Veggies
  • Mushroom
  • Salad with olive oil

So this was it for Frank Medrano workout and diet routine. Now if you also want to have a body just like Frank Medrano follows this and also tries his superman program on his website.

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