frank grillo workout

Frank Grillo’s Workout and Diet That Keeps him Shredded Year Round

In case you don’t know who Frank Grillo is, feel free to look him up on the net. The guy is shredded. But if you’ve already known him, you most likely remember him for his awesome portrayal of Crossbones in Captain America: Civil war. If you’ve been searching for some kind of routine that will get you a body the same as Frank’s, you should look no further. We’ve researched for you and will lay it all out in this article.

Frank Grillo body stats:

Height: 5’10

Weight: (approximate) 170 lbs.

Age: 54 years old

He is over 50 years old, and yet he puts to shame guys that are way younger than him. A lot of actors are known for undergoing a rigorous training regimen when preparing for a role. A fellow Marvel co-star, Paul Rudd did a solid transformation for Ant-man at 45 years old. Other names that come up are Wesley Snipes and Brad Pitt, both of whom are over 50 as well as Hugh Jackman and Jason Statham.

Frank stands at approximately the average height, being in the same range with actors like Anthony Mackie and Matt Damon, below Dave Bautista, Dwayne Johnson and Jason Momoa and above Zack Efron, Kit Harrington and Tom Holland.

Frank Grillo’s diet

Grillo has said in an interview with GQ that he was mainly on a paleo-centric diet consisting of organic chicken, wild-caught fish, and no grains, oats or rice. When he was a wrestler, he had always been on a low-calorie diet, which never made him a foodie. He said that the only thing he indulged in was wine.

You can look at the paleo diet as some sort of a simulation where you eat foods which scientists presume a paleolithic man would eat. Combine that with intermittent fasting and you’ve got the perfect recipe to a lean, shredded physique. And best of all, it’s incredibly simple to understand and straightforward. Implementing it in your current lifestyle would require a bit of mental toughness though.

Frank Grillo’s training regimen research

Grillo also added in his GQ interview that he thinks there was no better workout than boxing. The fact that it’s filled with short and fast bursts of energy and requires constant acceleration. That way you’ll be burning the most stubborn fat cells and using all the energy deposits you have. He also said that you should never come up with excuses to miss a workout.

Even when he’s not in a gym, he works out at home, usually doing a 45-minute workout routine consisting of dumbbell movements, a jump rope, and shadowboxing which is guaranteed to burn lots of calories.

His training volume is spread over 3 to 6 days. You’re going to be able to use the following routine as many days in the week as you can handle. There are also several alternative workouts you can try with dumbbells if you’re in the mood to switch things up a bit from time to time.

Workout Routine #1:

Frank Grillo’s Home or Travel Workout


  • 10-15 minutes of stretching
  • 15-20 minutes of shadowboxing


  • Push-ups: 5 sets × 25 reps
  •  Air squats: 5 sets × 25 reps
  • Chair/stair dips: 5 sets × 25 reps
  •  Plank to push-ups: 5 sets × 25 reps
  •  Sit-ups: 5 sets × 25 reps
  •  Jump rope rounds: 10 sets × 60 seconds

The workout above can also be modified in the form of a circuit like the one below:

5 Rounds total for time:

  • 60-second jump rope
  • 25 push-ups
  •  25 air squats
  • 25 chair/stair dips
  • 25 plank to push-ups
  • 25 sit-ups
  • 60-second jump rope

30-second break

Some dumbbell substitutes to add into your workout:

  •  Dumbbell Clean and Press
  •  Dumbbell Thrusters
  •  Arnold Press
  •  Dumbbell Weighted Step-up into Bicep Curls
  •  Dumbbell Flys (Shoulders and/or Chest)

Frank Grillo’s Boxing Workout from Coach Derek

  •  JUMP ROPE.: 6-10 minutes; Grillo varies his speed and steps
  •  SHADOW BOXING: rounds: 3; holding 3-pound weights
  •  SPARRING: rounds: 5; wearing 16 oz gloves
  •  MITT WORK: rounds: 5; wearing 10 oz gloves
  •  HEAVY BAG: rounds: 5; 3 minutes each*
  •  SWISS BALL BENCH PRESS.: sets: 3; reps: 10
  •  SWISS BALL FLYE: sets: 3; reps: 10
  •  GOBLET SQUAT: sets: 3; reps: 10
  • PULLUP: sets: 3; reps: 10
  •  SWISS BALL PLANK: sets: 1; reps: hold for time
  •  CRUNCH: sets: 1; reps: 100

The rounds last for 3 minutes and Grillo rests only half a minute between each round. After hitting the bag, he rests for 5 minutes before doing strength training. Sometimes he will do a set of battling ropes between strength movements’ sets to achieve what’s known as active recovery.

Grillo constantly changes his workouts, choosing exercises that he feels like doing on any particular day. He does weight-training movements for the entire body during the entire week. Despite him having great arms, he doesn’t do any direct arm training and gives all credit to boxing.

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One Response

  1. Michelle Marino

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