American actor Frank Medrano is best recognized for his amazing bodybuilding transformation.
Millions of people have been inspired by my transformation from the obese guy in Shawshank Redemption to one of the most incredible calisthenics bodybuilders.
Frank is constantly attempting to spread the word about how someone can improve their life by making changes. There is no secret about Frank’s exercise routine or diet.
He has also created three regimens for advanced training that may take anyone, regardless of weight or body type, to a new level of fitness.
So I’m sure you must want to know what exactly the Frank Medrano exercise involves as well as what is the Frank diet plan before you go and obtain your fitness program.
Frank Medrano Body Stats
| Frank Height | 5 Ft 6 Inch |
| Frank Weight | 70 Kg |
| Frank Age | 44 Years |
| Chest | 45 Inch |
| Waist | 32 Inch |
| Biceps | 16 Inch |
Frank Medrano’s Exercise Program, Aerobic Activities
One of the most difficult exercises you can think of is included in Frank’s fitness regimens. Not everyone can follow his exercise regimen.
He may have previously posted many of his routines on his own YouTube channel, and you may be familiar with most of them. Don’t worry if you haven’t watched it; we’ll give you as much information as we can.
Train like Frank Medrano
His routine consists of a combination of bodybuilding, calisthenics, HIIT, and aerobic activities. Every week, Frank Medrano works out five to six days a week and then takes a day off to let his body relax.
Every day, he works out for roughly two hours, sometimes even longer depending on how much he wants to train.
The exercise program for Frank includes:
Cardio, Aerobic Portion
One of the crucial components of this entire workout is the aerobic portion. Frank benefits from it by burning a lot of calories while getting warmed up.
He frequently runs as part of his exercise regimen. Every day, Frank can run 3 to 5 miles without difficulty.
HIIT Frank Medrano
One of his best moves, regardless of the workout he is performing, can be seen in practically every video.
He like HIIT exercises since they help burn fat and make even the most important duties more challenging. Another advantage of HIIT is how quickly you can do it while still burning a lot of calories.
Frank Medrano enjoys a variety of activities for his HIIT training. The superman workout is one of his favorites.
He will occasionally include muscle-ups, Burpees, other push-ups, and pull-up variations, as well as various calisthenics movements.
So, to his preferences, he always wants to switch things up. Among the things Frank frequently does are;
- Burpees
- jacks on the plank and pushups
- kneeling and squatting
- Crunches in a side plank
- Bodyweight Push-Ups
- Push-ups like Superman
- stepping pull-ups
- Handstand
- one-armed pushups
Workout With Calisthenics By Frank Medrano, Calisthenics Principles
The majority of Frank’s workout is based solely on calisthenics principles. His life and body have both changed as a result of this workout. He engages in a variety of workouts each day to assist him to gain control over his body.
That is the main focus of calisthenics. It all comes down to how to manage your body so you can move it however you want. As a result, he trains hard every day for that.
Frank will carry out workouts like a two-arm rope climb and a fall while maintaining a 180-degree posture.
He frequently performs numerous bar exercises, including pull-ups, walking pull-ups, weighted dips, dips with a 180-degree bar lock, and bar 360-degree spins.
Exercise for Building Muscle
Frank Medrano Workout Routine, Diet Plan, Exercise, Body MeasurementsHe is still exercising the bodybuilding workout even if he is also doing all those other activities. He continues to perform over an hour’s worth of muscle-building workouts.
He works out various body areas each day, and Frank doesn’t like to use excessive weight when performing bodybuilding exercises. It all comes down to using the proper tools and methods.
Frank Medrano Back and Chest Exercise
Set: 3
Reps: 15
pause for 60 seconds
- exercise bench
- Dime-weight press
- fly’s dumbbells
- crossover cables
- hefty push-ups
- heavy chest dips
- lateral raise
- hefty pull-ups
- Muscle-up
- rope rows
- Bench-press rows
Shoulder And Traps Of Frank Medrano
Set: 3
Reps: 15
pause for 60 seconds
- Military media
- Snatch
- Dime-weight press
- rise laterally
- forward raises
- deltoids in the back
- Raise your rear delts
- broad-grip pushups
Workout For Frank Medrano’s Arms
Set: 3
Reps: 15
pause for 60 seconds
- Curls in isolation
- biceps curls
- squat curls
- Pastoral curls
- Weighted Tricep Dips
- triceps press
- Trespass extension
- Brain crusher
Workout for Frank Medrano’s legs
Set: 3
Reps: 15
pause for 60 seconds
- Squats with a Weighted Barbell
- Jumping-box squats
- Loaded Lunges
- Leg lift
- Leg elongation
- Knee bends
- raising calves
- Calf lifts while seated
- Affects kickbacks
- Hip jerk
Core Exercise by Frank Medrano
Frank Medrano works out his core at least two to three times per week. He is free to perform it whenever he chooses.
The bulk of the core workout entails performing numerous exercises continuously while taking brief breaks. You can take a minute or two of relaxation after finishing a whole set, but you should only take breaks of 20 or 30 seconds.
Set: 3
30-second repetitions
After each set, there will be a minute of rest.
- Crunches
- Push-ups and a plank jack
- Leg lifts
- leg-ins on planks
- Crunches in a side plank
- elbow plank to a powerful pushup
- Plank walk
- Standing plank to star plank
- a Russian spin
- Jumpy kicks
All of this has to do with Frank’s exercise regimen.
Diet Of Frank Medrano
The entire Frank diet is vegan. In one of his interviews, Frank even mentioned that after switching to a vegan diet, I started getting even healthier and my body was healing much more quickly.
As far as the Frank diet plan is concerned, it does not include any dairy products or meat.
Although Frank consumes protein, it is vegan protein. He consumes five to six meals every day, along with his supplements, and he also drinks a lot of water to stay hydrated all day.
The Frank Diet contains:
Frank Medrano Breakfast Meal
- Oatmeal
- Whole grain bread
- Vegetables
- Juice
Snacks
- Salad
- Nuts
- Vegan protein shake
Frank Medrano Lunch Meal
- Mushroom and beans
- Any vegetable dish
- Whole grain pasta
Snack 2
- Soup
- Nuts
Dinner
- Beans or soya beans
- Veggies
- Mushroom
- Salad with olive oil
So this was it for Frank Medrano’s workout and diet routine. Now if you also want to have a body just like Frank follows this and also try his superman program on his website.