Frank Grillo’s Workout Routine and Diet Plan

Frank Grillo, the talented Hollywood actor, boasts a remarkably diverse filmography. You might recognize him from popular movies such as The Purge, Boss Level, Captain America: Civil War, and Lamborghini: The Man Behind the Legend.

Frank Grillo’s portrayal of MMA coach Frank Campana in the movie Warrior is widely admired by fans. He perfectly suited the role, making it one of his most memorable performances.

Frank Grillo’s talents go beyond acting; his well-built physique adds a touch of machismo to his impressive persona. This physical attribute has also been instrumental in helping him excel in roles that demand a badass appearance.

And if you are here, then we can be pretty sure that you want to know about his fitness secrets. So stay with us as we reveal Frank Grillo’s workout routine and diet plan which he relies on to stay fit and strong.

Let’s get started.

Frank Grillo’s Workout Routine

Frank Grillo's Workout Routine
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Frank Grillo’s physical transformation in movies like Warrior and Captain America: Civil War showcased his remarkable experience with weight training.

His workout routine comprises essential compound lifts, including squats, overhead presses, bench presses, and deadlifts. By incorporating these exercises, he effectively targets various muscle groups and enhances his overall strength levels.

Apart from performing a decent amount of weight training, Grillo also includes boxing and other martial arts in his exercise routine. He has a brown belt in Brazilian jiu-jitsu and he is also trained in MMA.

Boxing offers him a comprehensive full-body workout while also enhancing his mind-body coordination. It’s a sport that he finds both physically and mentally rewarding.

Grillo’s boxing routine consists of heavy bag work, mitt work, speed bag work, sparring, and shadow boxing.

Being an absolute fitness fanatic, Grillo makes it a point to train 5 days a week. Let’s get to know what his weekly workout routine looks like:-

Monday- Upper Body

  • Weighted pull-ups- 3 sets of 8-10 reps
  • Lat pulldowns- 3 sets of 10-12 reps
  • Barbell bench press- 3 sets of 8-12 reps
  • Barbell overhead press- 3 sets of 8-12 reps
  • Dumbbell lateral raises- 3 sets of 10-12 reps
  • Dumbbell biceps curls- 3 sets of 10-12 reps
  • Dumbbell tricep kickbacks- 3 sets of 10-12 reps

Tuesday- Cardio and Martial Arts

Frank Grillo dedicates a significant amount of time to training in martial arts, which plays a crucial role in his fitness routine and overall lifestyle.

Wednesday- Core

  • Burpees- 3 sets of AMRAP
  • Hanging leg raises- 3 sets of 15-20 reps
  • Crunches- 3 sets of AMRAP
  • Bicycle kicks- 3 sets of AMRAP
  • Side plank hip dips- 3 sets of 15-20 reps
  • Plank- 3 sets to failure

Thursday- Boxing

  • 3 rounds of varying steps and speed shadow boxing
  • 30 minutes either on the aqua bag or heavy bag
  • 5 rounds of mitt work
  • 5 rounds of sparring

Friday- Lower Body

  • Deadlifts- 3 sets of 8-10 reps
  • Barbell squats- 3 sets of 8-10 reps
  • Lying leg curls- 3 sets of 10-12 reps
  • Leg extensions- 3 sets of 10-12 reps
  • Standing calf raises- 3 sets of 12-15 reps

Saturday & Sunday- Rest

After five days of intense training, Frank Grillo wisely uses his weekends for rest and recovery. He takes a break from training during this time and engages in low-intensity activities like hiking and walking to stay active while allowing his body to recuperate.

This balanced approach to fitness ensures he maintains his energy levels and avoids overtraining.

No Breaks

Frank Grillo’s dedication to staying in shape is unwavering. Even when he is traveling, he doesn’t take a break from his workout routine and adapts it to suit his surroundings.

When access to a gym is limited, he resorts to exercises like push-ups, sit-ups, jumping rope, and shadow boxing. These bodyweight exercises allow him to maintain his fitness levels and keep his training consistent, regardless of his location.

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Frank Grillo’s Diet Plan

Frank Grillo's Diet Plan
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Frank Grillo’s background in wrestling instilled in him the importance of being cautious about his diet. He continues to maintain a disciplined approach to his nutrition even today.

Frank Grillo follows a paleo diet plan, which focuses on consuming food in its most natural form. Some of the items in his diet include organic fruits and vegetables, wild-caught fish, and grass-fed beef.

Additionally, he includes seeds, nuts, avocados, olive oil, and pastured eggs in his diet.

Frank Grillo’s meal plan for the day consists of 5 major meals. Let’s get to know what all food items are included in each of them:-

Meal 1- Breakfast

  • Whole grain toast
  • 4 scrambled eggs
  • Greek yogurt
  • Mixed fruit

Meal 2- Mid Morning Snack

  • 1 cup unsalted nuts
  • Protein shake

Meal 3- Lunch

  • Steamed veggies
  • Chicken or Fish
  • Mixed salad of leafy greens and olive oil

Meal 4- Evening Snack

  • Protein shake

Meal 5- Dinner

  • Sweet potato fries
  • Red meat
  • Salad
  • Mixed vegetables

On days when Grillo is in the mood to cheat a bit on his diet plan, he resorts to having a bottle of wine. Even with this occasional indulgence, he maintains a disciplined approach to his overall fitness routine and diet

No Tracking Of Calories

Grillo never keeps track of his calories. He simply eats whenever he feels the need to do so. But at the same time, he makes sure to satiate his hunger with nutritious food items only.

Foods To Avoid

To keep his ripped washboard abs and maintain leanness in his physique, Frank Grillo steers clear of certain food items. He avoids consuming junk foods, refined or processed foods, soft drinks, and food with added sugar.

Additionally, Grillo stays away from oats, rice, grains, and dairy products to maintain his desired level of fitness. By making these dietary choices, he ensures his body stays in top form and supports his fitness goals.

Frank Grillo’s Supplements

Frank tries to derive a major share of his daily nutritional requirements from whole food items only. He has never been a big fan of using a lot of supplements.

But taking into consideration his supremely intense exercise routine, we assume he must be relying on a few of them. Frank Grillo’s supplements stack might include the following:-

  • Pre-workout
  • Whey protein

When it comes to going through intense workout sessions, the body needs to be in a supremely energetic condition. A pre-workout supplement serves that purpose quite well.

A single scoop of a pre-workout supplement gets your energy levels up. This in turn elevates one’s exercise performance. Certain studies have also shown that a pre-workout supplement delays muscle fatigue along with enhancing muscle endurance.

A whey protein supplement on the other hand is a widely used supplement amongst gym goers. Its rich amino acid profile makes it an ideal source of protein to be consumed post-workout.

Whey protein digests quickly and fuels the muscle fibers with a quick supply of amino acids that facilitate their recovery and growth.

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Wrapping Up

Trying out Frank Grillo’s workout routine and diet plan will require you to get a bit uncomfortable. His fitness regime isn’t an easy one. So if you aren’t dedicated to transforming your body, it won’t suit you pretty well.

If you don’t have substantial training experience, it’s essential to make certain modifications to Frank Grillo’s fitness regime to align it with your current fitness levels. Customizing the workout routine will help you progress safely and effectively, gradually building up your strength and abilities.

Always consult with a fitness professional or trainer to create a personalized plan that suits your individual needs and goals. Safety and proper technique should always be a priority in any fitness journey.

Modify the regime to match your fitness level. Following Frank Grillo’s approach can boost strength, endurance, and aesthetics. Stay consistent, listen to your body, and balance exercise with a healthy diet for best results.