Frank Medrano – Superhuman Bodyweight Workout (Video)
What Is Frank Medrano?
Born in New York City, Frank Mascaro was a professional wrestler from 1971 until 1983. During his wrestling career, he won the World Tag Team Championship with Paul Orndorff and lost it to Hulk Hogan. After leaving the ring, he became a television personality and worked as a trainer at various gyms. He is known for his work in the fitness industry.
In 2005, he founded Superhero Fitness which offers a combination of strength training and gymnastics classes. His website states: “Superhero Fitness combines the best elements of both traditional weightlifting and gymnastic training.” 
He has been featured in several magazines such as Men’s Health, Muscle & Fitness, Shape Magazine, GQ Magazine and others.
The following is a list of his achievements:
Bodybuilding Champion (1984, 1985, 1986)
World Heavyweight Powerlifter (1980-1982)
Weight Lifting Record Holder (531 lbs.)
Mr. Universe Winner (1983)
Mr. Olympia Winner (1985)
International Mr. Fitness (1989, 1990)
Professional Wrestler (1971-1983)
World Tag Team Champion (w/ Paul Orndorff)
Lost World Tag Team Championship to Hulk Hogan and Mr. Wonderful Paul Orndorff
Frank has always been a great supporter of human health and well being. He currently works with over 200 clients in the Southern California area. He also speaks at various conventions and events about exercise and nutrition.
The following video is a quick demonstration of the human body’s potential.
The following list contains some of the exercises he uses in this routine. This is not an all-inclusive list; depending on your goals, you can adjust the exercises to suit your needs.
Split Ring Muscle Up
Tuck Planche Pushups (Weighted)
Slow Negative Pushup (Weighted)
Bulgarian Split Squats (One-Legged Squats)
Tuck Front Lever Pullups (Slow & Controlled) – While holding the front lever, do pullups. This is a slow and very controlled movement.
One-Legged Pistol Squats (Performed with free leg)
Slow Negative L-Sit Pullups (Weighted)
Slow Negative Muscle Up (Weighted) – Using a machine or something else to give you a little help, do a negative on the pullup. That means, jump up to the bar and lower yourself as slowly as possible. Try to touch your chest to the bar.
Slow Negative Pistol Squats (One-Legged Squats) – Using a box or something else to give you a little help, do a negative on the one-legged squat. That means, stand on one leg and lower yourself as slowly as possible. Try to touch your knee to the ground.
Slow Negative L-Sit Pushups (Weighted) – Using extra weight or something else to give you a little help, do a negative on the pushup. That means, put your weight on your knees and lower yourself as slowly as possible.
How Many Sets & Reps?
I would suggest doing all of the major exercises (plank, pullups, pushups, etc.) in a circuit-style fashion. After you do one set of each exercise, rest for one minute and start the cycle again. Here are some examples of how you might construct your routine:
Complete 10 reps of each exercise then rest for one minute.
Complete 5 reps of each exercise then rest for two minutes.
Complete 3 reps of each exercise then rest for three minutes.
Again, this is just a suggestion. Feel free to adjust the sets and reps to meet your personal needs. For a complete list of exercises you can use in this routine, please see the “Bonus: A List Of Hundreds Of Bodyweight Exercises” PDF linked to on the right side of this page.
Note: While I know the title of this routine claims you can get jacked by training three times a week, your results may vary. If you’re really trying to get big like Frank, I suggest sticking with this routine five times a week.
Also, stick with the routine for at least three months before passing judgement. You’ll be surprised at how quickly your body will adapt and change.
Enjoy the routine and stay motivated!
Bonus: A List Of Hundreds Of Bodyweight Exercises
Program #4: The Skinny-Fat To Skinny Program
Skinny guys with little muscle and no abs need not apply.
This is a 12 week program that requires dedication and hard work. You cannot be the type of person that reads something like this and thinks “Yeah, I’ll do that in two months.” It doesn’t work like that.
You need to change your mindset. Skinny guys with no abs do not become muscular and ripped in two months. If you want it bad enough, if you want to succeed, if you are willing to do what it takes, then you’ll make the sacrifices and “get in where you fit in”.
I’m going to warn you right now, this is not for pussies. This is for men. Only those with the iron wills and strong minds need apply.
Now, if you still think you’ve got what it takes, let’s get started.
This is a twelve week program designed to take skinny guys from zero to hero in twelve weeks. It does not matter if you are 150 pounds or 300 pounds, this program will take anyone from zero to hero in twelve weeks.
In the first four weeks of this program we are going to be strengthening your muscles and increasing your metabolism through interval training. We need to get your body used to working at a fast pace, as it will need to do later in the program. It also doesn’t hurt that interval training is the most efficient way to burn fat.
Now, you’re probably wondering why you aren’t starting off with jogging in this program. While this will primarily be a cardio program, you still need to prepare your body for what is to come. If you’ve never worked out or don’t have a lot of experience with exercise, your legs are probably going to be sore for the first several weeks. Starting off by jogging almost entirely would only make those muscles weaker and sorer.
Do not skip the stretching either; it is just as important as the exercising itself.
Workout 1: Upper Body Strength
Barbell bench press – 3 sets of 8-12 reps
Barbell bent over row – 3 sets of 8-12 reps
Barbell upright row – 3 sets of 8-12 reps
Barbell bicep curl – 3 sets of 8-12 reps
Barbell military press – 3 sets of 8-12 reps
Barbell lunges (optional) – 3 sets of 20 reps (10 with each leg)
Workout 2: Interval Training
Jog (or walk) one mile at a fast pace.
After you complete the mile, proceed to do 100 pushups.
After you complete the pushups, proceed to do 100 sit-ups.
After you complete the sit-ups, proceed to do 10 minutes of chin-ups. Try to do at least one full set of these.
After you complete chin-ups, proceed to do 100 jumping jacks.
After you complete the jumping jacks, proceed to run another mile at a fast pace.
Repeat this process until you’ve completed 5 intervals (10 miles).
Workout 3: Cardio & Abs
During this workout you are only allowed to walk. This will be your time to recover. If at any point in your recovery process you feel that you are getting too tired, stop and rest. The last thing you want to do is to get sick and destroy your progress.
Walk at a moderate pace for 45 minutes.
Stretching for 25 minutes.
Workout 4: Lower Body Strength
Barbell squat – 3 sets of 8-12 reps
Barbell lunges – 3 sets of 10 reps (5 with each leg)
Barbell calf raise – 3 sets of 10 reps (5 with each leg)
Workout 5: Interval Training
After the first four weeks you should have developed a bit of stamina and endurance.
Sources & references used in this article:
Bildungspotenziale von Erklärvideos und Tutorials auf YouTube by KD Wolf – … -auf-YouTube. pdf, zuletzt geprüft am, 2015 – medienkompetenz-brandenburg.de