Frank Grillo’s Workout and Diet Plan: Frank Grillo is an actor, director, and model who has appeared in films such as Captain America: The Winter Soldier, The Purge series, Boss Level, Beyond Skyline, The Grey, Point Blank, Avengers, Jiu-Jitsu, and others.

He has also appeared in shows such as The Kingdom, which was a huge hit. Frank is hailed as a fantastic performer. He is, however, inspiration as well as a fitness model. So, if you’re interested in learning more about Frank Grillo’s workout and diet plan, keep reading.

Frank Grillo: Body Measurements, Height, Weight

Height 5 ft 10 inch
Weight 82 kg
Age 55 years
Chest 44 inch
Waist 32 inch
Biceps 15½ inch

Frank Grillo: Diet Plan

Frank’s diet is described in detail in a Muscle and Fitness article. They also interviewed Frank for that article, and he stated that he doesn’t eat grains or dairy and that he only eats high-quality, grass-fed meat.

Almonds, nuts, seeds, and avocado provide fats to Frank. Frank also stated that he is unconcerned about his weight, calories, or macronutrient intake. Frank has never done it before, and he used to avoid eating fats because people told him that if you eat fat, you’ll get fat.

But now that he understands and consumes a lot of healthy fat, he is in the best shape of his life. Frank stated that he has never used any supplements to achieve his current physique. He also mentioned that while he rarely indulges in cheat meals, he enjoys a glass of wine now and then. So, let’s get you a diet plan so you can look like Frank. It’s important to note that this is my version of his diet, not his.


  • Avocado toast
  • Eggs


  • Protein smoothie made from almond milk, almond butter, banana, strawberries, raspberries, blueberries, and some vegan protein


  • Chicken breast
  • Kale or asparagus
  • Salad

Evening Snack

  • Almonds or walnuts


  • Steak
  • Veggies
  • Salad
  • A glass of wine

Frank Grillo: Workout Routine

Frank is unquestionably one of the best role models for staying fit well into your fifties. Can you believe he’s 55 and about to turn 56, with a body like that? Isn’t that incredible? However, I don’t believe it’s easy to achieve that mindset. Frank hasn’t just built that body in the last few years; he’s been in excellent shape for quite some time.

It’s incredible how ripped and fit he is, and Frank’s workout is so natural and requires very little equipment. Frank is one of those people who doesn’t believe in overworking the biceps and triceps when it comes to weightlifting. Don’t worry; I’ll explain why Frank says that in a few moments when we get into more detail.

So we can consider ourselves fortunate, because Frank recently spoke with Men’s Health and discussed and demonstrated how he maintains his level of fitness. Frank begins by stating, “I did not get this fit by doing a workout just a few years ago.” He also mentioned that people say they’ll get in shape when they’re 50, but how will you get a body like this as an adult if you couldn’t get it when you were younger?

It’s true that we can do it later in life when we’re a little older; however, you must keep in mind that the older you get, the less energy, metabolism, and muscle recovery you have. It’s difficult to change your age when you’re older, but it’s simple when you’re young and under 30. Frank then continues with his workout routine, which consists primarily of boxing, weight training, and core exercises.

The following is a list of Frank Grillo’s workouts:


Frank begins with 20 minutes of shadowboxing, which isn’t a particularly difficult workout but appears to be very effective as a warm-up. It’s the most effective way to keep your body warm and your muscles open.

Frank also admitted that he doesn’t always realize when he’s shadowboxing. He starts doing these jabs and punch combos without even realizing it when he goes shopping.

Weight Training

Frank prefers to do a lot of heavy lifting. He does, however, concentrate on specific body parts such as the chest, shoulder, back, and legs. Because a boxer’s arms get in the way, it’s best to work them out naturally.

He would lift heavy weights for 5 to 6 sets of 8 reps, which is great for bulking up and maintaining strength. So that’s what you should do, and don’t do more than 45 minutes of weight training.


Following that, it’s time for a 20 to 30 minute cardio boxing session. Do you know that after doing a weight routine, your metabolism rate increases, making it super-effective to burn fat quickly?

When your metabolism is high, working your cardiovascular muscles will help you lose weight and gain stamina.

Workout for the Core

Frank prefers to do a core workout that lasts no more than 8 to 10 minutes after each workout. Make sure you stay focused on only doing that much and not going too far.

You can follow Frank’s routine exactly as he demonstrated in that interview. Also, I assume he only gives you one set of exercises, so make sure you do the entire pattern three times with a 30-second break in between.

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