Frank Grillo is not just defying age—he’s beating it into submission.
At 60, the action star of Boss Level, The Purge, and Captain America: The Winter Soldier has built a body that looks more like a world-class athlete than a Hollywood actor.
And he says he’s only getting better with age.
“I probably got in the best shape of my life at 52 years old,” Grillo told Men’s Health. “There are no rules. Don’t think that as you get older you get slower.”
His lifestyle—rooted in boxing, heavy lifting, a dialed-in diet, and brutal consistency—is a roadmap not only for staying fit over 50, but thriving.
Here’s exactly how he trains, eats, and recovers to keep his body—and mind—battle ready.
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A Training Regimen Built for Performance, Not Vanity
Unlike traditional bodybuilding routines, Grillo’s training is designed around function. As a lifelong martial artist and the host of Netflix’s FIGHTWORLD, every move in the gym has a purpose that ties back to real-world performance.
“You won’t see me standing in front of a mirror doing curls. That’s not training. That’s wasting time,” he said.
His typical day starts at 5:30 a.m., followed by a two-and-a-half-hour boxing and strength session. When filming Boss Level, Grillo upped the intensity even more, working out twice a day for five months straight.
Sample Frank Grillo Workout
Warm-up:
- 20 minutes of shadowboxing
Strength Training:
- Barbell Shrugs: 5 sets of 8 reps
- Lateral Raises: 3 sets of 15 reps
- Explosive Push-ups: 3 sets of 10 reps
Boxing Rounds:
- Pad Work or Aqua Bag: 5 rounds of 3 minutes each
Abs Finisher:
- Plank Knee-to-Elbow: 15 reps per side
- V-Sit Oblique Crunches: 15 per side
- Plank Hip Slides: 15 per direction
- Plank Dips & Plank Punches: 30 seconds
Grillo finishes with core work that only lasts about 8 minutes, but leaves him wiped. “It doesn’t look like much, but it’ll destroy you,” he says. His core is a non-negotiable foundation for everything else he does.
Training for Life, Not Just the Screen
Whether preparing for a film or staying sharp between roles, Grillo’s focus remains the same: train to feel good, move well, and stay sharp.
That’s why he favors:
- Boxing and pad work for cardio and coordination
- Squats, deadlifts, and compound lifts to build real strength
- Swimming laps as a low-impact way to condition the body
He’s not a fan of training trends like CrossFit®, nor does he obsess over counting reps, calories, or scale weight.
“I don’t step on scales. I know what my body needs. It’s not about numbers.”
The Paleo-Inspired Diet That Fuels His Grind
Grillo’s diet follows a Paleo-inspired philosophy—real food, lots of fats and protein, and minimal sugar or processed carbs.
Most days he only eats once a day, following an intermittent fasting model. His mornings begin with Bulletproof coffee made with ghee and collagen protein, keeping him full and focused for hours.
A typical day of eating:
- Morning: Bulletproof Coffee (with ghee and collagen)
- Mid-day (sometimes): Light protein shake
- Dinner (around 5 PM): 8 oz fish or grass-fed beef + tons of greens + avocado
When he’s not on a strict regimen, he still eats clean, favoring nutrient-dense meals—but admits to one true indulgence:
“Bread is my dirty, naughty lover,” Grillo confessed. “If I could live on bread, olive oil, and red wine, I would.”
Supplements and Recovery: Smart, Simple, Effective
Grillo doesn’t overload on supplements, but he’s strategic. To manage the inflammation from constant training, he takes:
- Vitamin D
- Turmeric
- CoQ10
He also avoids overhydration, saying that excessive water intake can be just as harmful as dehydration. Instead, he drinks based on thirst and trains hard enough to listen to his body.
Lessons from a Lifetime of Movement
Grillo’s journey started young. He began wrestling at age 12, got his first weight set at 10, and never looked back.
He views fitness as a way of life, not a temporary project. “People say, ‘When I’m your age, I want to look like you.’ And I tell them, ‘You’re not doing that now. Why would it magically happen later?’”
It’s this tough-love perspective that makes Grillo’s advice resonate, especially with younger men hoping to stay in shape for life.
The Grillo Code: Keep It Simple, Stay Consistent
What separates Frank Grillo from the average gym-goer isn’t fancy protocols or miracle hacks—it’s relentless discipline, purposeful movement, and a lifestyle built for longevity.
- Train with intention, not ego
- Eat clean, but don’t obsess
- Stay active every day
- Avoid overtraining and overconsumption
- Do what works, not what’s trendy
Most of all, keep showing up, no matter your age.
“At 56, I’m proof you can still get better,” Grillo says. “It’s not about slowing down. It’s about showing up smarter.”
Whether you’re 25 or 55, the real takeaway from Frank Grillo’s routine is this: it’s never too late to get into the best shape of your life—but only if you start now.
