Frank Medrano’s Workout Routine & Diet Plan

Popular Fitness Expert, Personal Trainer & Entrepreneur Popular for Calisthenics Exercises

Weighing 160 lbs and 5 ft 9 inches in height, Frank Medrano is a fitness expert quite popular for his shredded physique and calisthenic skills. But the interesting thing is that, like pro bodybuilders or athletes, Frank didn’t get into fitness from a young age. Instead, he started quite late in his post-30s. However, once in 2006, he joined the gym and saw tremendous results; it became a turning point for him.

frank medrano workout routine

Further, he did get bored from the workouts he used to do in the gym, but it didn’t stop him, and he found his new interest in calisthenic exercises. As a result, he became quite advanced in his calisthenics exercise, changed his diet & became vegan at the time. As a result, he also got millions of social media followers and a huge fanbase besides his workout and diet results. Similarly, he kept promoting his fitness journey and adopted a vegan lifestyle. And many even started getting interested in Frank Medrano’s workout routine and diet plans.

Workout Principles of Frank Medrano

Frank enjoys high-intensity workouts and likes to perform as much as possible without equipment. As a result, he’s quite deeply involved with high-intensity interval training, and sometimes he even likes to combine it with his calisthenics routines.

Frank Medrano’s Workout Routine

If you’re among those interested in Frank’s workout routine or want to know what type of workout he does, then keep reading. Here we’ve covered one of the workout routines of Frank Medrano. It’s five sessions per week, in which one session is entirely dedicated to core training.

Chest & Back

Exercise Sets Reps
BB Bench Press 3 15
DB Press 3 15
DB Flys 3 15
Cable Crossovers 3 15
Weighted Push – Ups 3 15
Weighted Chest – Dips 3 15
Lat Pulldown 3 15
Weighted Pull – Ups 3 15
Muscle – Ups 3 15
Cable Rowing 3 15
1 Arm DB Rowing 3 15

Shoulders & Traps

Exercise Sets Reps
Military Press 3 15
Snatch 3 15
DB Press 3 15
DB Side Lateral Raises 3 15
DB Front Lateral Raises 3 15
Rear Delt Flys 3 15
Rear Deltoid Raises 3 15
Wide Grip Push – Ups 3 15


Exercise Sets Reps
Isolate DB Curls 3 15
DB Curls 3 15
BB Curls 3 15
Preacher Curls 3 15
Triceps Weighted Dips 3 15
Triceps Pushdowns 3 15
Triceps Extensions 3 15
Skull Crushers 3 15


Exercise Sets Reps
Weighted BB Squats 3 15
Box Jump Squats 3 15
Weighted Lunges 3 15
Leg Press 3 15
Leg Extensions 3 15
Leg Curls 3 15
Calf Raises 3 15
Seated Calf Raises 3 15
Glute Kickbacks 3 15
Hip Thrusts 3 15


Exercise Sets Reps
Crunches 3 30 Sec
Plank Jack W/Push–Ups 3 30 Sec
Leg – Up Raises 3 30 Sec
Planks W/ Leg Ins 3 30 Sec
Side Plank Crunches 3 30 Sec
Elbow Plank W/ An Explosive Push–Ups 3 30 Sec
Walking Plank 3 30 Sec
Star Plank To Standing Plank 3 30 Sec
Russian Twists 3 30 Sec
Flutter Kicks 3 30 Sec


Frank Medrano’s Diet Plan

Being a vegan, Frank’s diet plan is also quite different from the typical bodybuilding diet plan. Nonetheless, here’s one diet plan for him that includes four meals in a day. Though, he does change his diet according to his physique goals.

Meal 1:

  • Whole Grain Bread
  • Fruits

Meal 2:

  • Nuts

Meal 3:

  • Soybeans
  • Vegetables
  • Olive Oil

Meal 4:

  • Quinoa
  • Beans


      Frank doesn’t rely heavily on supplementation. And he goes for two dietary supplements most of the time and they’re:

      Wrapping Up

      He’s quite popular for his vegan diet and calisthenic exercises; besides, he has a huge fanbase. Similarly, many look at him as an inspiration and even like to follow in his footsteps. He’s an example of someone with an impressive physique that he builds through different calisthenic exercises.

      Nonetheless, if you’re wondering and want to know what Frank Medrano’s workout routine or diet plan is. Here we’ve covered one of them. And, if you’re an experienced gym enthusiast with basic knowledge of workouts and want to try them, then you can do so. Good luck!

      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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