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Frank Medrano Workout Routine

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Frank Medrano's Workout Routine & Diet

What does Frank Medrano’s workout routine look like?

Frank Medrano hasn’t always been interested in fitness. Before he began his career he had a “normal life”. When he began hanging out in the gym he tried out calisthenics and was hooked. 

He switched over to a vegan diet as well to advance his training. As of today, he has a huge fanbase and he has millions of followers on social media. 

Within this article, we’ll discuss Frank Medrano’s workout routine, diet, and supplements: 


Current Stats

  • Height: 175 cm – 5’9″
  • Weight: 70.3 kg – 155 pounds 
  • Age: N/A
  • Birthday: N/A
  • Accolades: Certified Strength and Conditioning Specialist


Workout Principles

Frank Medrano normally works out 6 days a week and his routines are intense to perform and you don’t need much equipment to hit them. He enjoys high-intensity interval training and he sometimes combines it with his calisthenics routines. 


Frank Medrano Workout Routine 

Medrano’s workout routines are a bit special because not everyone can follow it. He likes to hit calisthenics routines that can be quite hard to follow. When it comes to his diet, he is strictly vegan. 

Here is Frank Medrano’s workout routine: 


Chest & Back Workout Routine

On this chest and back routine, Frank Medrano hits 11 different exercises.

Here is Frank Medrano’s chest and back routine: 

1. Bench press (3 sets, 15 reps) 

2. Dumbbell press (3 sets, 15 reps) 

3. Dumbbell flyes (3 sets, 15 reps) 

4. Cable crossovers (3 sets, 15 reps) 

5. Weighted push-ups (3 sets, 15 reps) 

6. Weighted chest dips (3 sets, 15 reps) 

7. Lat pulldown (3 sets, 15 reps) 

8. Weighted pull-ups (3 sets, 15 reps)

9. Muscle-up (3 sets, 15 reps)

10. Cable rows (3 sets, 15 reps) 

11. Dumbbell rows (3 sets, 15 reps) 


Shoulder & Traps Workout Routine

On this shoulder and traps routine, Medrano hits a total of 8 different exercises with an average of 3 sets and 15 reps.

Here is Frank Medrano’s shoulder and traps routine: 

1. Military press (3 sets, 15 reps) 

2. Snatch (3 sets, 15 reps) 

3. Dumbbell press (3 sets, 15 reps) 

4. Lateral raise (3 sets, 15 reps) 

5. Front raises (3 sets, 15 reps) 

6. Rear delt flyes (3 sets, 15 reps) 

7.Rear delt raises (3 sets, 15 reps) 

8. Wide grip push-ups (3 sets, 15 reps) 


Arms Workout Routine

On this arms routine, he hits a total of 8 exercises.

Here is Frank Medrano’s arms routine: 

1. Isolation curls (3 sets, 15 reps) 

2. Dumbbell curls (3 sets, 15 reps) 

3. Barbell curls (3 sets, 15 reps) 

4. Preacher curls (3 sets, 15 reps) 

5. Tricep weighted Dips (3 sets, 15 reps) 

6. Tricep pushdown (3 sets, 15 reps) 

7. Tricep extension (3 sets, 15 reps) 

8. Skull crusher (3 sets, 15 reps) 


Legs Workout Routine

On this legs routine, he hits 10 different exercises with an average of 3 sets. 

Here is Frank Medrano’s legs routine: 

1. Weighted Barbell Squats (3 sets, 15 reps) 

2. Box jump squats (3 sets, 15 reps) 

3. Weighted Lunges (3 sets, 15 reps) 

4. Leg press (3 sets, 15 reps) 

5. Leg extension (3 sets, 15 reps) 

6. Leg curls (3 sets, 15 reps) 

7. Calf raises (3 sets, 15 reps) 

8. Sitting calf raises (3 sets, 15 reps) 

9. Glutes kickbacks (3 sets, 15 reps) 

10. Hip thrust (3 sets, 15 reps) 


Frank Medrano’s Core Workout

Frank Medrano hits a core routine at least 2 to 3 times a week. He hits this core routine by doing a total of 10 different exercises.

Here is Frank Medrano’s core routine: 

1. Crunches (3 sets, 30 seconds) 

2. Plank jack with push-ups (3 sets, 30 seconds) 

3. Leg-up raises (3 sets, 30 seconds) 

4. Planks with leg ins (3 sets, 30 seconds) 

5. Side plank Crunches (3 sets, 30 seconds) 

6. Elbow plank to an explosive push-up (3 sets, 30 seconds) 

7. Walking plank (3 sets, 30 seconds) 

8. Star plank to standing plank (3 sets, 30 seconds) 

9. Russian twist (3 sets, 30 seconds) 

10. Flutter kicks (3 sets, 30 seconds) 


Frank Medrano Diet

Frank Medrano is a strict vegan and he also avoids grains and sugar. Medrano has stated that a plant-based diet gives him more energy and a healthier physique. He believes that everyone can stay healthy and build muscles on a vegan diet.

Here is Frank Medrano’s diet: 


1. Breakfast

  • Whole grain bread
  • Fruits 


2. Snack 

  • Nuts 


3. Lunch 

  • Soybeans 
  • Vegetables 
  • Olive oil 


4. Dinner 

  • Quinoa 
  • Beans 



Frank Medrano uses the following supplements to help fuel his gains: 



Frank Medrano is a popular vegan athlete, calisthenics expert and he has been a true inspiration for people that wants to follow in his footsteps.

He is a perfect example of someone who has built a fantastic physique through different bodyweight exercises and a living after a vegan lifestyle. 

If you enjoyed this routine, check out some of our other Youtuber workout routines:

What do you think about Frank Medrano’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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