Frank Medrano Workout Routine & Diet

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by James Cunningham, BSc, CPT
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

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.

What Is Frank Medrano’s Workout Routine?

Having tried Frank Medrano’s calisthenics-based workout routine myself, I can attest to its effectiveness and the convenience of needing minimal equipment.

It's amazing how using just your body weight can lead to such significant improvements in strength and fitness.

 

View this post on Instagram

 

A post shared by Frank Medrano (@frank_medrano)

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.

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?

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 for women, vegan protein powder with whole quality ingredients, and probiotics.

Based on my experience, incorporating a few key supplements, as suggested by Frank Medrano, alongside a balanced diet, has really elevated my workout sessions. It's a game-changer in how I feel during and after exercise.

FAQs

Does Frank Medrano Take Creatine?

Frank Medrano does not publicly endorse the use of creatine supplements. His fitness regime focuses on plant-based nutrition and bodyweight exercises, without mentioning creatine supplementation.

How Often Does Frank Medrano Train?

Medrano trains five to six days a week, incorporating a mix of strength training, cardio, and flexibility exercises. Each session varies in intensity and duration, tailored to specific fitness goals.

Can I Follow Frank Medrano’s Workout Routine?

Yes, you can follow and adapt Medrano's routine, starting with basic bodyweight exercises and gradually increasing intensity. It's important to focus on form and consistency, scaling workouts to individual fitness levels.

Was this article helpful?
YesNo

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

You May Also Like

Frank Mcgrath in the gym working out his arms
By Benedict Ang, CPT, PN1-NC 5 days ago
Frank McGrath Arms Workout (Hulk-Sized Biceps & Forearms)
Your best guide to JK Simmons body care routine
By Benedict Ang, CPT, PN1-NC 5 days ago
JK Simmons Workout Routine, Diet Plan & Supplements
Your best guide to Drake body care routine
By James Cunningham, BSc, CPT 5 days ago
Drake's Workout Routine, Diet Plan & Supplements
Your best guide to Frank Grillo body care routine
By Benedict Ang, CPT, PN1-NC 2 days ago
Frank Grillo's Workout Routine, Diet Plan & Supplements
Your best guide to Robert Downey Jr's workout
By James Cunningham, BSc, CPT 5 months ago
Robert Downey Jr’s Workout Routine, Diet Plan & Supplements
Your guide to Matthew McConaughey body care routine
By Benedict Ang, CPT, PN1-NC 5 days ago
Matthew McConaughey’s Workout Routine, Diet & Supplements

Write a Reply or Comment

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

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.