Here’s a Super Jacked American Actor & Martial Artist Frank Grillo’s Workout Routine
Born & grown up in New York City, Frank Grillo is an American movie star and Martial Artist famous for his interesting career. He started with a year working on Wall Street and making a drastic turn towards an acting career. Similarly, he also loves fitness, which is evident through his shredded physique even after age 50. Hence, it’s common to ask, due to his impressive physique, what’s Frank Grillo’s workout routine, and diet he follows.
Frank was also featured in the Gym & Fridge episode of Aug. 30, 2021, by Men’s Health, where he broke down his daily supplementation routine and what he keeps in his fridge. Nonetheless, here we’ll cover one of his workout routines to help you understand his training philosophy.
About Frank Grillo
Born on June 8, 1965, Frank Grillo is a New York-based son of a working-class Italian-American family of Calabrian origin. Raised in the Bronx & Rockland County of New York, he started wrestling at the age of 8, and similarly, he got involved in boxing at the age of 18. In 1991, he began practicing Brazilian jiu-jitsu, which Rickson Gracie guided and got the brown belt. He graduated from New York University with a business degree and worked for a year on Wall Street before getting into a beer commercial Miller Genuine Draft.
Frank Grillo’s Workout Routine
Frank prefers training in the morning on an empty stomach. Also, his workout routine starts with the warm-up, in which he likes doing shadow boxing for three rounds, followed by a few rounds of the aqua bag hitting. He’s also into strength training, and one of his workout routines is as below:
Monday – Upper Body
| Exercise | Sets | Reps |
|---|---|---|
| DB Biceps Curls | 3 | 8 – 10 |
| DB Side Lateral Raises | 3 | 8 – 10 |
| Bench Press | 3 | 8 – 10 |
| Lat Pulldowns | 3 | 8 – 10 |
| DB Triceps Kickbacks | 3 | 8 – 10 |
| Military Press | 3 | 8 – 10 |
| Pull – Ups (Weighted) | 3 | 8 – 10 |
Tuesday – Cardio & Martial Arts
Wednesday – Core & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Side Plank Hip Dips | 3 | 15 – 20 |
| Hanging Leg Raises | 3 | 15 – 20 |
| Crunches | 3 | Till Failure |
| Bicycle Kicks | 3 | Till Failure |
| Planks | 3 | Till Failure |
| Burpees | 3 | Till Failure |
Thurssday – Boxing
Varying Speed & Steps Shadow Boxing – 3 Rounds
Aqua or Heavy Bag – 30 Min
Friday – Lower Body
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 8 – 10 |
| BB Deadlift | 3 | 8 – 10 |
| Leg Extensions | 3 | 8 – 10 |
| Leg Press | 3 | 8 – 10 |
| Leg Curls | 3 | 8 – 10 |
| Calf Raises | 3 | 8 – 10 |
Saturday & Sunday – Rest Day
Frank Grillo’s Diet Plan
Frank is serious about his diet plan due to being involved in fitness from a very young age. He favors the Paleo diet, which requires all meals to be straightforward from sources like wild-caught fish, grass-fed beef, and organic vegetables. Also, he avoids eating processed food like bread, pasta, or added sugar. And, as being following Paleo, he also avoids eating any dairy items.
Meal 1:
- Scrambled Eggs – 4
- Whole Grain Toast
- Mixed Fruits
- Greek Yogurt
Meal 2:
- Protein Shake
- Unsalted Nuts – 1 Cup
Meal 3:
- Chicken Breast or Fish
- Steamed Vegetables – 1 Large bowl
- Mixed Salad W/ Leafy Greens & Olive Oil
Meal 4:
- Protein Shake or Protein Bar
Meal 5:
- Red Meat – 1 Large Portion
- Sweet Potatoes Fries
- Mixed Vegetables
- Salad
Supplements
- Whey Protein
- Pre – Workout
Our Closing Thoughts
Known for his shredded body and impressive fighting skills in action movies like “The Purge” & “Captain America: The Winder Soldier,” he follows a pretty strict workout routine and diet plan. For instance, Frank Grillo’s workout routine combines strength training, MMA (mixed martial arts), and high-intensity interval training, and his diet is according to his workout intensity and fitness goal.
Overall, his dedication towards workouts and diet is pretty serious. Further, it has also helped him achieve and maintain his impressive physique and physical abilities that help him in his movie roles.
