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Quick Summary - Why You Don’t Want to Miss This Episode
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Learn who Frank Medrano is and how he became a global calisthenics icon
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Discover how he stumbled upon calisthenics by accident in 2009
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Insights into his viral rise on social media
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Comparison of calisthenics "then vs. now"
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Frank's training split, workout tips & recovery strategies
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How he stays strong and healthy into his 40s
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Nutrition habits and bio hacks that support performance
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Actionable takeaways and recommended equipment
Watch the full podcast here: YouTube Link
Who Is Frank Medrano?
Frank Medrano is a pioneer in the global calisthenics movement. Known for his mind-blowing strength, muscle-ups, and gravity-defying holds, he’s gained millions of followers and helped popularize bodyweight training around the world. What sets Frank apart is his approachable, humble style and his ability to break down elite-level calisthenics into achievable progressions for everyone.
From Fitness Newbie to Calisthenics Icon
Discovering Calisthenics
Frank didn’t grow up as an athlete. In 2009, already in his late 20s, he was searching online for simple ab workouts when he stumbled across calisthenics videos by chance. That moment sparked something big. He was immediately hooked by the idea of using your own body as resistance - no fancy machines, just raw strength. The videos he found were from Hannibal for King and other early street workout pioneers, who inspired thousands around the world, including Frank. The impressive physique, the control, and the skills shown in those videos fascinated him so much that he completely changed his training approach from that moment on.
His Starting Physique
He started with no extraordinary background - no gymnastics or elite-level sports. As Frank himself described, he was "skinny fat": not overweight, but lacking muscle definition and carrying a bit of belly fat. This makes his story especially powerful: it’s proof that anyone can achieve greatness in calisthenics through dedication, smart training, and consistency.
Social Media Breakthrough
Frank's rise on social media wasn’t overnight. It was a slow and steady process, built on years of consistent content, impressive skills, and genuine connection with his audience. Over time, more and more people began to notice his dedication and unique style. As he slowly started gaining traction, he realized: now I have to give it even more. His determination grew with every new follower, and his reach expanded rapidly. His content eventually reached millions, fueling the growth of the sport and motivating a new generation of athletes to explore bodyweight training.
Calisthenics Then vs. Now
Back when Frank started, there was no real roadmap. The scene was significantly smaller, and the athletes were often highly specialized - either strong in statics, freestyle, or basics, but rarely well-rounded in all areas. Today, the sport has evolved dramatically. There are far more faces in calisthenics, and especially many athletes who master multiple disciplines at a high level.
Another major shift is the increasing presence of women in the sport. In the early days, female calisthenics athletes were almost non-existent. Now, many women around the world inspire with their skills and strength, showing that calisthenics is truly for everyone.
Also, social media has played a major role in this evolution. While in the early days, content from pioneers like Hannibal for King and others spread mainly through a few viral YouTube videos, today's platforms like Instagram, TikTok, and YouTube allow anyone to share their journey. This has made calisthenics more visible, diverse, and community-driven than ever before.
How Frank Trains Today
Weekly Split & Recovery
Frank currently trains six days a week with a well-structured split that balances intensity, variety, and recovery:
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Monday - Back Focus: Pulling movements with a focus on strength and control, including various pull-up variations.
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Tuesday - Chest Training: Bodyweight pushing exercises like dips and push-ups to target the chest and triceps.
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Wednesday - Leg Day: Leg-focused workout using both calisthenics and weight machines to build lower-body strength.
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Thursday - Shoulders & Abs: Combination of calisthenics exercises for shoulder stability and core routines for abs.
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Friday - Arm Focus: Isolated bodyweight exercises like close-grip push-ups and chin-ups to target biceps and triceps.
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Saturday - High-Rep Basics & Conditioning: A session focused on high repetitions of basic movements like push-ups, pull-ups, dips, and added conditioning with exercises like burpees.
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Sunday - Rest Day: Dedicated to recovery, mobility, and letting the body recharge.
He listens to his body, prioritizes clean form over volume, and incorporates rest and smart progressions to maintain long-term gains.
Staying Strong with Age
Frank started calisthenics in his late 20s, and back then, he thought that reaching 40 would mean the end of his progress. But today, at 46, he's still getting stronger. Of course, it has become more challenging - but that just means the approach needs to evolve.
For Frank, staying strong with age is all about smart adjustments. He emphasizes the importance of proper recovery, mobility work, and listening to the body. Nutrition and sleep have become even more crucial, supporting not just performance but also joint health and regeneration.
Nutrition & Bio Hacks
Frank follows a strict diet and focuses on clean, high-protein whole foods. Since 2021, he’s been practicing intermittent fasting and believes it helps him stay focused and function better throughout the day. His last meal is usually between 7 and 8 p.m., and he breaks his fast the next day around 1 or 2 p.m. This routine gives him more energy and mental clarity.
Smoothies with protein are a staple in his diet because they’re quick, flexible, and allow for variety. He keeps his meals simple - typically just two main meals per day - and adds a few snacks like fruit in between. For him, getting enough protein is a top priority. He also avoids sugar as much as possible to keep his energy levels stable and to support recovery and performance.
On weekends, he relaxes the fasting routine and eats three regular meals - breakfast, lunch, and dinner. He also enjoys cheat meals like burgers, pizza, or donuts. However, he emphasizes that if you’re still working toward your fitness goals, it’s better to avoid cheat meals until you’ve built the discipline and consistency needed to maintain progress.
Gear That Supports the Journey
Frank emphasizes the power of simple tools to unlock new levels of performance:
With the right setup, you can progress faster and safer from beginner to advanced.
Watch the Full Interview
Don’t miss the full conversation and all the insights:
Final Thoughts
Frank Medrano’s journey is the perfect example of how discipline, consistency, and purpose can lead to greatness in calisthenics. Whether you’re just starting out or looking to push your limits, take inspiration from Frank and equip yourself with the tools to level up.
It’s never too late to begin your journey - Frank started in his late 20s and continues to improve well into his 40s. With the right mindset, smart training, and patience, long-term progress is always possible.
Ready to train like a legend? Check out the GORNATION Equipment Shop and start your transformation today.
