Frank Medrano Workout Routine, Diet and Supplements

Frank Medrano (calisthenics expert) has shown his interest in bodybuilding after the age of 30 years. After his weight gain and unhealthy lifestyle, Frank decided to restart his life by joining a gym. His love for the gym built up when positive results were shown up in his body. He started following a strict diet plan of healthy items with a proper workout routine. In this article, we’ll discuss his day-to-day workout with his diet plan and supplements.

Monday & Tuesday – Chest & Back workout.

Frank Medrano follows a strict workout routine. He is a man that makes his body without using much equipment. Here is a list of exercises that Frank Medrano includes in his chest workout. He hits 11 different types of exercises starting from push-ups and then to crunches.

• Standard push-ups – 100-200
• Narrow push-ups – 50
• Raised push-ups – 50
• Decline push-ups – 50
• Muscle up – 30

And next, with these push-ups, he hits bench press each of 4 sets at an average of 10-12 reps.

• Incline dumbbell press
• Flat dumbbell press

After the above two sessions, he hits his target by performing HIIT cardio exercise for about 15 minutes and then tries to end it with three sets of crunches.

• Leg raises
• Both side crunches

Wednesday – Shoulders workout.

For his shoulder workout, Frank Medrano hits 8 different types of exercises. Each exercise of 3 sets at an average of 10 – 15 reps. Every day he does 15 minutes of HIIT cardio exercise for sure.

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

Thursday – Arms workout.

On Thursday, he prefers a mixture of exercises that includes pull-ups, curls, extensions, and push-ups. Each exercise is performed with an average of 15 reps and 3-4 sets. Let’s have a look at the list of exercises.

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

Friday – Legs workout.

Friday session is a mixture of squats, lunges, and deadlifts. 3 sets of 10 different exercises are followed. Each set at an average of 15 reps.

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

 Frank Medrano Core Workout Routine session.

To strengthen his core, Frank Medrano prefers 10 different types of exercises. Each exercise has 3 sets at an average of 30-second reps. In his day-to-day workout routine, Frank rests for about 60 seconds. But in his core strengthening process, his rest is about 20 seconds after reps.

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

Frank Medrano keeps his Sunday for rest so that he can recover his muscles and get back to the workout session on Monday. Some of the supplements that Frank Medrano prefers to boost his muscle growth are BCAAs, 3HREE vegan protein powder and vegan-compatible 1NE. Talking about his diet plan, it includes – foods that contain a lot of sodium content, soya beans, Veggie, Mushroom, Oatmeal, Whole grain bread,  Juice, and other protein-rich items.