Frank Medrano is an actor from the United States who is best known for his incredible bodybuilding transformation. My transformation from the fat guy in Shawshank Redemption to one of the most incredible calisthenics bodybuilders has inspired millions of people.

Frank Medrano is constantly promoting how a person can improve his life by making changes. Frank Medrano’s workout routine and diet plan are well-known.

He’s also created three advanced exercise programs that will take anyone of any weight or shape to a new level of fitness. So, before you go get your workout program, I’m sure you’d like to know what exactly the Frank Medrano exercise entails, as well as what the Frank Medrano diet plan entails.

Body Measurements: Height and Weight

Frank Medrano Height 5 Ft 6 Inch
Frank Medrano Weight 70 Kg
Frank Medrano Age 61 Years
Chest 45 Inch
Waist 32 Inch
Biceps 16 Inch

Frank Medrano: Diet Plan

Frank Medrano’s diet is completely vegan. In one of his interviews, Frank Medrano stated, “I started becoming even healthier after a vegan diet, and my body was recovering super fast.” The Frank Medrano diet plan, on the other hand, does not include any meat or animal products, including dairy products.

Frank Medrano does consume protein, but it is vegan. He consumes approximately 5 to 6 meals per day, including his supplements, and drinks plenty of water to stay hydrated throughout the day.

The Frank Medrano Diet consists of the following components:

Breakfast Meal

  • Oatmeal
  • Whole grain bread
  • Vegetables
  • Juice


  • Salad
  • Nuts
  • Vegan protein shake

Lunch Meal

  • Mushroom and beans
  • Any vegetable dish
  • Whole grain pasta

Snack 2

  • Soup
  • Nuts


  • Beans or soya beans
  • Veggies
  • Mushroom
  • Salad with olive oil

Frank Medrano: Workout Routine

When we talk about Frank Medrano’s workout routines, we’re talking about doing one of the most difficult things you can imagine. His exercise regimen isn’t for the faint of heart. You may have seen him post a lot of his exercises on his own YouTube channel and are familiar with the majority of them. Don’t worry if you haven’t seen it yet; we’ll tell you everything we know.

Workout with Frank Medrano

As a result, his workout consists of a mix of bodybuilding, calisthenics, HIIT, and cardio exercises. Frank Medrano works out 5 to 6 days a week and then takes a day off to rest his body. Every day, he works out for about 2 hours, sometimes even longer, depending on how much he wants to train.

The following is a list of Frank Medrano’s exercise routine:


One of the most important aspects of this workout is the cardio component. It assists Frank Medrano in getting warmed up and burning a lot of calories. In his cardio routine, he usually does a lot of running. Every day, Frank Medrano will run anywhere from 3 to 5 miles with ease.


One of the best things he does in almost every video, regardless of the exercise. He enjoys doing high-intensity interval training (HIIT) in every workout because it helps him burn fat and increase the difficulty of even the most basic tasks. Another advantage of HIIT is that it can be completed in a short amount of time while burning a lot of calories.

So, when it comes to Frank Medrano’s HIIT workout, he likes to do a variety of things. The superman workout routine is one of his favorites. Muscle-ups, Burpees, various variations of push-ups and pull-ups, and various calisthenics exercises are among the exercises he occasionally incorporates. As a result, he enjoys mixing things up according to his personal preferences. Frank Medrano engages in the following activities on a regular basis:

  • Burpees
  • Plank jacks with Push-ups
  • Kneeling to squat
  • Side plank Crunches
  • Weighted Muscle-Ups
  • Superman push-ups
  • Walking pull-ups
  • Handstand
  • One-Arm muscle-ups

Calisthenics workout

Frank Medrano’s workout is primarily calisthenics-based. This workout is the one that transforms his body and his life. Every day, he does a variety of exercises to help him regain control of his body. That is the whole point of calisthenics. It’s all about taking control of your body and moving it in the direction you want it to go. As a result, he devotes a significant amount of time each day to training.

Frank Medrano will do exercises such as climbing a rope with both arms and then falling while holding a 180-degree position. Pull-ups, walking pull-ups, weighted dips, dips bar lock in 180 degrees, bar 360-degree spin, and other bar exercises are among his favorites.

Bodybuilding Workouts

While he is doing all of these other exercises, that does not mean he is no longer doing the bodybuilding exercise. To maintain his muscle mass, he continues to do nearly an hour of bodybuilding exercises. Every day, he works on different body parts, and Frank Medrano prefers not to overdo it when it comes to bodybuilding exercises. It’s all about finding the right form and executing it correctly.

Frank Medrano Chest and Back Workout

Set: 3

Reps: 15

Rest time: 60 seconds

  • Bench press
  • Dumbbell press
  • Dumbbell flyes
  • Cable crossovers
  • Weighted push-ups
  • Weighted chest dips
  • Lat pulldown
  • Weighted pull-ups
  • Muscle-up
  • Cable rows
  • Dumbbell rows

Frank Medrano Shoulder and Traps

Set: 3

Reps: 15

Rest time: 60 seconds

  • Military press
  • Snatch
  • Dumbbell press
  • Lateral raise
  • Front raises
  • Rear delt flyes
  • Rear delt raises
  • Wide grip push-ups

Frank Medrano Arms Workout

Set: 3

Reps: 15

Rest time: 60 seconds

  • Isolation curls
  • Dumbbell curls
  • Barbell curls
  • Preacher curls
  • Tricep weighted Dips
  • Tricep pushdown
  • Tricep extension
  • Skull crusher

Frank Medrano Legs Workout

Set: 3

Reps: 15

Rest time: 60 seconds

  • Weighted Barbell Squats
  • Box jump squats
  • Weighted Lunges
  • Leg press
  • Leg extension
  • Leg curls
  • Calf raises
  • Sitting calf raises
  • Glutes kickbacks
  • Hip thrust

Core Workout by Frank Medrano

Frank Medrano works out at least twice a week on his core. He can do it whenever he wants on any given day. The core part consists primarily of performing a large number of nonstop exercises with only a small amount of rest. You can rest for a minute or two after completing a whole set, but before that, it’s only 20 seconds or 30 seconds at most.

Set: 3

Reps: 30 seconds

Rest time: 20 seconds and a minute after each set.

  • Crunches
  • Plank jack with push-ups
  • Leg-up raises
  • Planks with leg ins
  • Side plank Crunches
  • Elbow plank to explosive push-up
  • Walking plank
  • Star plank to standing plank
  • Russian twist
  • Flutter kicks

Also read Ava Michelle CotaLeila ArcieriAngel Adoree, and more