Discover how to stay fit, ripped and strong after 50 with the Frank Grillo workout routine.

FRANK GRILLO'S ICONIC ROLES

Alright, let's delve into the world of Frank Grillo – the man who's proving age is just a number when it comes to fitness. You've probably seen him kick butt in action-packed movies like "Captain America: The Winter Soldier" or maybe even watched him in the adrenaline-pumping "Purge" series. But did you know that Grillo is more than just a Hollywood actor? He's also a fitness aficionado with a body that defies the odds of ageing.

Born on June 8, 1965, in New York City, Grillo has made a name for himself not only on the silver screen but also in the gym. Turning 40 can be a turning point for many people, but Grillo took it as a challenge to level up his fitness game. Instead of slowing down, he doubled down on his efforts to stay in prime shape.

So, what's Grillo's secret? It's all about consistency, dedication, and a workout routine that's tailored to his needs. But it's not just about pumping iron; Grillo pays equal attention to his nutrition and recovery to keep his body performing at its best.

If you're in your 40s and feeling like it's too late to start your fitness journey, think again. Frank Grillo is living proof that it's never too late to prioritise your health and well-being. So, whether you're a die-hard fan of his movies or simply seeking inspiration to take your fitness to the next level, diving into Grillo's workout routine might just be the motivation you need to make a positive change in your life.

HOW BIG IS FRANK GRILLO?

Frank Grillo's physique is a testament to his dedication to fitness and overall health. Standing at an average height of 5 feet 10 inches, Grillo boasts a weight of around 170 pounds. But what really sets him apart is his impressive body fat percentage, which hovers around 10 percent. This lean physique is a result of his commitment to maintaining a healthy lifestyle, both in and out of the gym.

Maintaining such a shredded physique isn't easy, especially as one gets older, but Grillo seems to have mastered the art. Even into his 50s and beyond, he continues to impress with his toned physique and chiseled abs. And while genetics (and likely TRT dosages) certainly play a role, Grillo's disciplined approach to nutrition and exercise is what truly sets him apart.

Speaking of nutrition, Grillo follows a somewhat unconventional eating schedule. He typically eats only 1-2 meals per day, often practicing a form of intermittent fasting. This allows him to stay in a calorie deficit or maintain his physique without feeling restricted by constant meal prep and planning. His meals are often larger and more satisfying, making it easier for him to adhere to his dietary goals.

However, when preparing for a movie role and trying to add lean muscle tissue, he will eat more frequently throughout the day to keep muscle protein synthesis levels elevated. I think this is a great approach for anyone to try. Cut or maintain on 2 meals per day and bulk on 4 meals per day.

But don't worry, he enjoys a glass of red wine at night just like everyone else, proving it's best to make sure you approach is flexible, where you can enjoy your life all the time.

KEY CHARACTERISTICS OF FRANK GRILLO'S PHYSIQUE

Frank Grillo's physique is the epitome of rugged masculinity and age-defying fitness. At first glance, it's evident that Grillo possesses a timeless attractiveness that transcends age. Many would agree that he resembles a modern-day Greek God, with his chiseled features and captivating presence. But what truly sets him apart is his incredibly well-maintained physique, which he has honed over years of dedicated training.

One of the most striking aspects of Grillo's physique is his impressive muscle development. Despite being well into his 40s, he boasts a physique that rivals men half his age. This is a testament to his commitment to fitness and his background as a former fighter. Grillo's muscular frame is a result of hard work and discipline, showcasing the potential for incredible physical transformation at any age.

Key characteristics of Grillo's physique include his broad shoulders and thick back, which are hallmarks of a strong and masculine build. These features not only enhance his appearance but also contribute to his overall aura of strength and power. To achieve a physique like Grillo's, it's essential to focus on exercises that target these muscle groups specifically.

Incorporating exercises like the seated Arnold press for shoulders and V-grip pulldowns for the back into your training routine can help you develop broad shoulders and a wide, dense back similar to Grillo's. These exercises are highly effective at building muscle mass and creating definition in key areas, allowing you to sculpt a physique that exudes confidence and vitality, just like Frank Grillo's.

FRANK GRILLO WORKOUT ROUTINE

Frank Grillo may not adhere to this exact workout routine, but for us mere mortals, rest and recovery are essential, especially as we hit our 40s and beyond. Unlike celebrities who have access to top-notch recovery resources, we need to be smart about our training approach to ensure we're building muscle effectively while allowing ample time for our bodies to recover.

Let's face it, aging brings its own set of challenges. Muscle loss, declining testosterone levels, and increased body fat become more pronounced as we get older, making it even more crucial to prioritize our health and fitness. But fear not, achieving an impressive physique is still within reach, thanks to tried-and-tested training regimens like the one we're about to delve into.

With this Frank Grillo-inspired workout protocol, the focus is on building strength through relative strength training. This means focusing on strength relative to your own bodyweight rather than just chasing absolute strength numbers. By prioritising relative strength, you'll not only improve your overall strength but also achieve a more defined and muscular physique, similar to Frank Grillo's enviable physique.

Training smart is key, especially as we age. That's why this routine is designed to be efficient yet effective, with three intense workout sessions per week. Each session targets key muscle groups with sufficient volume to stimulate muscle growth and strength gains. By training each muscle group one to two times per week, you give your body the stimulus it needs to grow stronger without acutely overtaxing your central nervous system to finish your day early or creating too much systemic fatigue. The key muscle groups (all upper body muscles) will be trained x2 per week to maximise the rate of muscle growth.

The workout protocol follows a three-day split, consisting of workout A, workout B, and workout C. This structure allows for adequate recovery between sessions while providing enough stimulus to drive progress. Utilising the reverse pyramid training method on key compound lifts ensures that you're continuously challenging your muscles and pushing for strength gains week after week.

While only lifting three days a week may sound manageable, don't be fooled—each session is designed to be intense and demanding. The goal is to get stronger on fundamental movements and progressively increase the weights you lift. By consistently pushing your limits and focusing on strength gains, you'll be well on your way to achieving a physique that turns heads, just like Frank Grillo's.

FRANK GRILLO WORKOUT SCHEDULE

WORKOUT A (MONDAY)

• Arnold Press: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
• V-Grip Lat Pulldown: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
• Incline Machine Press: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
• Single-Arm Overhead DB Triceps Extension: 3 sets x 8-10, 10-12, 10-12 reps (reverse pyramid training)
• Seated Lateral Raises: 1 set x 12-15 reps + 3 mini-sets x 4-6 reps (rest-pause training)

WORKOUT B (WEDNESDAY)

• Bulgarian Split Squats: 3 sets x 6-8 reps (straight sets)
• DB Romanian Deadlifts: 3 sets x 4-6 reps (straight sets)
• Machine Calf Raises: 4 sets x 10-15 reps (straight sets)
• DY Shrugs: 3 sets x 10-15 reps (normal pyramid training)
• Neck Extensions: 3 sets x 20-30 reps (normal pyramid training)
• Neck Curls: 3 sets x 20-30 reps (normal pyramid training)

WORKOUT C (FRIDAY)

• Incline Machine Press: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
• Barbell Bench Press: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
• Chest Supported Machine Rows: 3 sets x 10-12 reps (straight sets)
• Seated Hammer Curls: 4 sets x 6-8 reps (reverse pyramid training)
• Machine Curls: 4 sets x 10-12 reps (straight sets)
• Cable Upright Rows: 1 set x 12-15 reps + 3 mini-sets x 4-6 reps (rest-pause training)

NEXT: The Tom Hardy Workout for His Jacked Physique in 'Venom 3'

FRANK GRILLO WORKOUT NOTES

This Frank Grillo-inspired workout routine is tailored specifically for men aged 40 and over who are looking to build a physique that rivals that of a 20-something athlete. The key to its success lies in prioritising recovery, which is essential for muscle growth, particularly as you age. Remember, strength and muscle gains aren't just made in the gym but also during rest and sleep.

In this workout protocol, you'll tackle the big compound lifts using reverse pyramid training (RPT), which involves lifting heavier weights and reducing the weight with each subsequent set. For legs and certain accessory lifts, you'll utilise straight sets or normal pyramid training to effectively target specific muscle groups and achieve a well-rounded physique reminiscent of Frank Grillo's enviable build.

It's crucial to strike the right balance between pushing yourself in the gym and allowing your body adequate time to recover. Working out hard is important, but overdoing it can lead to fatigue and hinder progress. By adopting a smarter approach to training, you can optimize your results and avoid burnout. Remember to leave a rep or two in the tank on heavy compound lifts, but push yourself to muscular failure on isolation exercises like curls and lateral raises.

In addition to his muscular physique, Frank Grillo's sense of style enhances his overall appeal. Don't underestimate the importance of fashion and personal style in feeling your best. Once you've achieved your dream body, it's essential to dress in a way that complements and showcases your physique. Embrace your individuality and don't be afraid to experiment with clothing that accentuates your hard-earned gains.

Best of luck achieving Frank Grillo's physique. (Even though you don’t need it!)