Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: April 20, 2021

Frank Medrano is living proof that it’s never too late to get in shape. At the age of 30, he made a switch that led him down the road to the cut and lean dream.

So, what sort of bodyweight workout plan does he follow? Well, he reserves the gritty details for paying customers, but we can give you the basic outline of an excellent bodyweight training regime and calisthenics life.

3 Core Workout Principles

black and white images of frank medrano doing exercise

1. Workout Everyday (Well Nearly Everyday)

Calisthenics is about keeping it simple. You don’t need fancy equipment, but you do require commitment and consistency. These workouts are designed for relative simplicity, so you have no excuse. No, pull-up bar? No problem. Give me 300 variant push-ups.

2. Focus

Like with many other workout routines, you’ll notice that Frank Medrano focuses on a different body part or muscle group every day. It isn’t just to help you get swole, though; shifting the burn allows your other muscles to rest and recover, ready for next week.

3. Clever Calisthenics

Work smart, not harder. Calisthenics and bodyweight training have gained popularity over straight strength training because they work the whole body. Why work out one muscle when you can tweak the form and work multiple muscles at once?

What Is Frank Medrano’s Workout Routine?

shirtless image of frank medrano

Frank Medrano’s workout routine is based on calisthenics which trains you to use your own body with little need for more equipment.

Frank Medrano’s workout routine is not for beginners but read on if you’re looking for an example of a good bodyweight routine.

We’ve split the workout into days and categories.

“Allow your passion to be stronger than your pain. Don’t stop.” - Frank Medrano

Monday - Chest

man in a push up position
  • 30 muscle-ups
  • 100 standard push-ups
  • 4 sets of 10 reps incline dumbbell press
  • 4 sets of 10 reps flat dumbbell press
  • 5 sets of 20 reps dips
  • 200 standard push-ups
  • 50 decline push-ups
  • 50 narrow push-ups
  • 50 raised push-ups
  • 15 minutes HIIT cardio
  • Three sets continuous 15 crunches, 15 side crunches (both sides), 15 leg raises

Tuesday - Back

shirtless man in a pull up position
  • 30 muscle-ups
  • 100 overhand pull-ups
  • 4 sets of 10 reps single-arm dumbbell roll
  • 4 sets of 10 reps pullovers
  • 50 underhand pull-ups
  • 50 overhand pull-ups
  • 10 muscle-ups
  • 15 minutes HIIT cardio
  • Three sets continuous 15 crunches, 15 side crunches (both sides), 15 leg raises

Wednesday - Shoulders

shirtless man in a hand stand position inside a gym
  • 100 push-ups
  • 4 sets of 10 reps standing dumbbell presses
  • 4 sets of 10 reps lateral dumbbell raise
  • 4  sets of 10 reps bent down dumbbell lateral raises
  • 100 crunches
  • 50 crossovers
  • 50 high-intensity crunches
  • 3 sets of 2-minute flutter kicks
  • 3 sets of 60-second crunch hold
  • 3 sets continuous 15 crunches, 15 side crunches (both sides), 15 leg raises
  • Handstands till failure
  • 15 minutes HIIT cardio

Thursday - Biceps, and Triceps

man working out using the bars at a park
  • 30 muscle-ups
  • 50 underhand pull-ups
  • 4sets of 10 reps preacher curl
  • 4 sets of 10 reps hammer curls
  • 4 sets of 10reps reverse grip preacher curl
  • 100 dips
  • 100 push-ups
  • 4 sets of 10 reps overhead triceps extension
  • 4 sets of 10reps reverse grip triceps pulldown
  • 20 slow pull-ups
  • 20 slow dips
  • 15 minutes HIIT cardio

Friday - Legs

man working out with a heavy barbell
  • 4 sets of barbell squats
  • 4 sets of 20-yard lunges
  • 100 bodyweight squats
  • 4 sets of 10 reps pistol squats
  • 4 sets of 10 reps stiff-legged deadlifts
  • 4 sets of 10 reps standing calf raises
  • 4 sets of 10 reps seated calf raise
  • 100 standing calf raises
  • 15 minutes HIIT cardio

Saturday - Overall Bodyweight Exercises

man doing an ab workout
  • 100 crunches
  • 8 100 meter sprints
  • 100 pull-ups
  • 200 push-ups
  • 100 dips
  • 30 muscle-ups
  • 50 crossovers
  • 50 high-intensity crunches
  • Three sets of 2-minute flutter kicks
  • Three sets of 60-second crunch hold

Sunday - Rest and Recovery Day

To push yourself to your limits, you need to make sure to look after yourself too, whether recovery means a complete day-off relaxing with friends or a day at the gym in the pool doing light stretches.

Frank Medrano’s rest might look different from yours. Do what works for your body. Live your life and enjoy the feeling your journey is something unique.

Frank Medrano's Diet & Supplements

Frank Medrano is big on getting enough water, monitoring sodium, and ensuring you fuel your body with food.

Frank is vegan, so he focuses on the quality of all the foods he puts in his body. He limits sodium, gets enough plant-based protein sources in his diet, and intakes good fats like avocado. As for the processed foods and sugars, he takes this out of his diet completely.

As for supplements, Frank likes to keep it minimal in terms of what he uses. He uses BCAA's, vegan protein powder with whole quality ingredients, and probiotics.

Supplements can help anyone reach their goal, Frank included. The supplements and his diet are what allows him to have great workouts.

Would You Try Frank Medrano's Workout?

If you want to workout like Frank Medrano, you’re going to have to make some life changes.

He went vegan on the advice of friends and fellow bodybuilders Noel Polanco and Dan Attanasio, and he’s never looked back.

His health and fitness have never been better. His physique is incredible. These exercises work for shedding fat, and a healthy vegan diet low in fat furthers that progress. Remember that your diet and life choices impact how effective any workout will be.

If you want pull-ups with a little more power, go to the website and check out his more tailored routines and exercises.

Frank Medrano’s calisthenics is a great way to take your fitness to the next level and build muscle mass, and it costs a lot less than a gym membership.


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