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

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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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.

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, which has been studied by the Department of Physical Education and Sports, University of Valencia [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.

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. In my experience as a personal trainer, this is by far the best source of amino acids.

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.

What Are His Post-Workout Recovery Techniques?

Frank McGrath emphasizes the importance of post-workout recovery for muscle growth and injury prevention.

Key techniques include stretching to enhance flexibility, foam rolling to alleviate muscle tightness, and ensuring adequate rest for muscle repair.

These practices not only aid in quicker recovery but also prepare the body for subsequent training sessions, contributing significantly to overall workout effectiveness and long-term muscle development.

Psychological Aspects of Frank's Training

Frank McGrath's training transcends physical limits, delving into the psychological realm.

Emphasizing mental resilience and motivation, his approach highlights the importance of a strong mindset in enduring rigorous routines.

This holistic perspective underscores the synergy between mental fortitude and physical strength, illustrating how psychological preparedness is as crucial as physical prowess in achieving fitness goals and sustaining a long-term commitment to a demanding workout regimen.

As a certified personal trainer, I have first-hand experience seeing how mental attitude has a huge impact on achieving fitness goals.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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