Frank Grillo, the extremely talented and rugged actor, is currently 61. Fans might know him as the Hydra operative and thorn in Captain America’s side from The Winter Soldier or as the MMA coach from Warrior.

Yes, you heard it right.

Now, the question is: how can someone maintain that stunning-looking physique and ripped abs at this age? Not only in his movies, but also on his Instagram posts, you can see him flaunting his bare body at a gym or in a boxing arena.

The secret is Grillo’s workout routine and diet over the years, which helped him achieve a physique likely desired by thousands of his followers.

Frank Grillo’s Workout Routine

According to Men’s Health, Grillo works hard to maintain his physique, spending nearly 2-and-a-half hours in the gym and focusing on physical movements like:

• Boxing
• Strength work

It also said, “After 20 minutes of warming up by shadow boxing, Grillo then moves into heavy compound movements for his chest, back, or legs, with six exercises thrown in at the end of the workout to challenge his core. In the middle of the workout, he will also take time to hit the boxing pads with his trainers, Justin Fortune and Freddie Roach.”

Apart from that, he focuses on heavy compound strength training for:

• Chest
• Legs
• Backs

He said, “I do core and heavy exercises on the chest, shoulders, squats and deadlifts, but as far as the vanity muscles. it's not something [I focus on] – it's actually a hindrance to do biceps and triceps the regular way a bodybuilder does.”

Not only that, in a 2022 interview with the same outlet, Grillo opened up about his strong mindset about fitness in his 50s.

He said, “In my 50s you think I should be slowing down, but I probably got in the best shape of my life at 52 years old”.

It is important to mention that Grillo’s fitness habits come from his childhood practices. The actor started wrestling at only 12. And that's why he said, “It's been a lifelong journey for physical health, and the byproduct is the aesthetics. It's not really why I train – everyone wants to look good, but it's about health for me”.

Apart from workouts, Grillo’s diet also plays a vital role in his fitness.

Frank Grillo’s Diet

According to Superherojacked, when Grillo turned 51, he told GQ, “I stick to a paleo-centric diet—wild-caught fish, organic chicken, no grains, rice, or oats. As a wrestler, I was always cutting weight, so I was never really a foodie. My one indulgence is wine.”

And it looks like Grillo still focuses on measured meals and dieting.

Speaking to Men's Health in 2025, Grillo said, “Fitness, my lifestyle and my diet have always been very important to me since I was a kid, when I started wrestling at 12 years old.”

Muscle and Fitness also highlighted some pointers that break down Grillo’s diet over the years, helping him maintain that shredded physique.

Some special dietary approaches Grillo follows:

• He avoids dairy and grains
• Grillo prefers high-quality animal proteins
• He is not a fan of counting macros and calories
• He loves healthy fats.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil