Frank Grillo’s Workout Routine & Diet Plan

Here’s a Super Jacked American Actor & Martial Artist Frank Grillo’s Workout Routine

Born & grown up in New York City, Frank Grillo is an American movie star and Martial Artist famous for his interesting career. He started with a year working on Wall Street and making a drastic turn towards an acting career. Similarly, he also loves fitness, which is evident through his shredded physique even after age 50. Hence, it’s common to ask, due to his impressive physique, what’s Frank Grillo’s workout routine, and diet he follows.

frank grillo workout routine

Frank was also featured in the Gym & Fridge episode of Aug. 30, 2021, by Men’s Health, where he broke down his daily supplementation routine and what he keeps in his fridge. Nonetheless, here we’ll cover one of his workout routines to help you understand his training philosophy.

About Frank Grillo

Born on June 8, 1965, Frank Grillo is a New York-based son of a working-class Italian-American family of Calabrian origin. Raised in the Bronx & Rockland County of New York, he started wrestling at the age of 8, and similarly, he got involved in boxing at the age of 18. In 1991, he began practicing Brazilian jiu-jitsu, which Rickson Gracie guided and got the brown belt. He graduated from New York University with a business degree and worked for a year on Wall Street before getting into a beer commercial Miller Genuine Draft.

Frank Grillo’s Workout Routine

Frank prefers training in the morning on an empty stomach. Also, his workout routine starts with the warm-up, in which he likes doing shadow boxing for three rounds, followed by a few rounds of the aqua bag hitting. He’s also into strength training, and one of his workout routines is as below:

Monday – Upper Body

Exercise Sets Reps
DB Biceps Curls 3 8 – 10
DB Side Lateral Raises 3 8 – 10
Bench Press 3 8 – 10
Lat Pulldowns 3 8 – 10
DB Triceps Kickbacks 3 8 – 10
Military Press 3 8 – 10
Pull – Ups (Weighted) 3 8 – 10


Tuesday – Cardio & Martial Arts

Wednesday – Core & Abs

Exercise Sets Reps
Side Plank Hip Dips 3 15 – 20
Hanging Leg Raises 3 15 – 20
Crunches 3 Till Failure
Bicycle Kicks 3 Till Failure
Planks 3 Till Failure
Burpees 3 Till Failure

Thurssday – Boxing

Varying Speed & Steps Shadow Boxing – 3 Rounds

Aqua or Heavy Bag – 30 Min

Friday – Lower Body

Exercise Sets Reps
Squats 3 8 – 10
BB Deadlift 3 8 – 10
Leg Extensions 3 8 – 10
Leg Press 3 8 – 10
Leg Curls 3 8 – 10
Calf Raises 3 8 – 10


Saturday & Sunday – Rest Day

Frank Grillo’s Diet Plan

Frank is serious about his diet plan due to being involved in fitness from a very young age. He favors the Paleo diet, which requires all meals to be straightforward from sources like wild-caught fish, grass-fed beef, and organic vegetables. Also, he avoids eating processed food like bread, pasta, or added sugar. And, as being following Paleo, he also avoids eating any dairy items.

Meal 1:

  • Scrambled Eggs – 4
  • Whole Grain Toast
  • Mixed Fruits
  • Greek Yogurt

Meal 2:

  • Protein Shake
  • Unsalted Nuts – 1 Cup

Meal 3:

  • Chicken Breast or Fish
  • Steamed Vegetables – 1 Large bowl
  • Mixed Salad W/ Leafy Greens & Olive Oil

Meal 4:

  • Protein Shake or Protein Bar

Meal 5:

  • Red Meat – 1 Large Portion
  • Sweet Potatoes Fries
  • Mixed Vegetables
  • Salad


    Our Closing Thoughts

    Known for his shredded body and impressive fighting skills in action movies like “The Purge” & “Captain America: The Winder Soldier,” he follows a pretty strict workout routine and diet plan. For instance, Frank Grillo’s workout routine combines strength training, MMA (mixed martial arts), and high-intensity interval training, and his diet is according to his workout intensity and fitness goal.

    Overall, his dedication towards workouts and diet is pretty serious. Further, it has also helped him achieve and maintain his impressive physique and physical abilities that help him in his movie roles.

    satinder chowdhry

    Satinder Chowdhry

    Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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