Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

Frank McGrath Arms Workout (Hulk-Sized Biceps & Forearms)

Michael Garrico
Published by Michael Garrico
Last updated: May 10, 2023

Frank “Wrath” Mcgrath is one of the most generous bodybuilders out there when it comes to providing access to his training routines and life at the gym.

And when you look at his biceps and forearms, you can’t help but wonder how much effort went into them.

So, our team of personal fitness and strength coaches spent a few days analyzing Frank McGrath's training videos and social media posts to determine the secrets to achieving his impressive biceps and forearms.

The Guns Of Wrath video was particularly helpful in this research.

Let’s dive in.

Quick Summary

  • Frank McGrath focuses heavily on his biceps and forearms during his arm workout days, using different types of curls and kickbacks.
  • He spends a surprising amount of time on wrist and forearm curls, which explains the enduring pumps he achieves.
  • McGrath reveals a lot about his workout plans on social media and in interviews, and he’s also generous with diet advice for bodybuilding.

Frank McGrath Stats

  • Born: August 9, 1978
  • Height: 5’11”
  • Weight: 245 lbs.
  • Waist: 28”

Frank McGrath’s Arm Workout Routine

Frank McGrath flexing his arms during a workout

Frank recorded a video for this arm blaster workout at the Fitness City Gym, a legendary old-school gym in New Jersey.

Most of the video shows him lifting heavy weights, but he also says that he’ll train with lighter loads to get more pump and trigger muscles in different ways [1].

  • Dumbbell Curls: This is the go-to exercise to start off any arm day. What you can plan is one set with a lighter load and 15 reps before you switch to a heavy dumbbell for 6–8 reps.
  • Cable Curls: The trick here is to switch around the handles you use for cable curls. One day you might use a wide bar, and the next you might switch to doing hammer curls to target your forearms in a different way.
  • Triceps Pushdowns: While you’re at the cable machine, attach the rope handles and set it up for pushdowns. You can also do these as a superset on top of the biceps curls by doing the curl and extension exercises back-to-back.
  • Preacher Curls: I like to use a preacher bench, but Frank McGrath prefers standing up and using an incline bench for preacher curls. Both will work great, and the mind-muscle connection of this workout can bring on much better results [2].
  • Reverse Grip Barbell Curl: This is something you don’t see many bodybuilders do, but switching your hands to palms down on the bar will have a very different impact on your forearms.
  • Wrist Curls: You don’t get forearms that are almost the same size as your biceps without doing wrist curls.
  • Triceps Kickbacks: Finally, use some heavy dumbbells to do leaning triceps kickbacks to finish off your arm training.

“If I feel it, I’ll go heavy, and then there are other days when I just want to get a good squeeze with low reps and a lighter day.”

- Frank McGrath

Frank’s Diet Plan

A bunch of protein filled food for diet

The timeless Frank McGrath has talked about dieting for bodybuilders and his struggles with eating large volumes of food in several interviews.

No matter how you approach it, eating 5,000 calories a day isn’t an easy task.

From a macro perspective, Frank focuses heavily on protein, with at least 40% of his calories coming from lean meat, chicken, and fish.

And to provide strategic boosts throughout the day, he drinks several large protein shakes, which can be consumed even on rest days to support muscle growth and recovery.

If you plan to take your workouts to the same extreme, then I would recommend a macro split of 50% protein, 30% healthy and complex carbs, and 20% healthy fat. 

Does He Take Supplements?

Close up shot of supplement pills

Yes, Frank takes plenty of supplements, and he’s associated with a supplement brand called Animal.

And for an explosive arm workout that specifically targets the biceps and triceps, we have narrowed things down to two products.

As mentioned above, getting huge amounts of protein into your diet can be quite a challenge.

And that’s why you need to invest in a high-quality whey protein powder, ideally sourced from grass-fed cows.

The other way you can make a difference is by introducing a pre-workout supplement.

These don’t turn you into The Hulk overnight, but small increases in strength and endurance will add up over the weeks and months ahead.

Start Transforming Your Arms With Targeted Workouts

The above process for training your arms will have a significant impact on your physique, and I highly recommend that you follow the videos that he regularly shares to get the technique right.

And if you’re going to be utilizing weightlifting techniques like Frank McGrath, I’d advise you to invest in a top-quality protein powder like the ones we tested:

Our clients who use these products reported that their triceps and biceps recovered and bulked up faster, and that’ll make all the difference in your strength and fitness program.


Was this article helpful?

About The Author

You May Also Like

Write a Reply or Comment

Your email address will not be published. Required fields are marked *