Frank Medrano
Blueprint
Learn how to Transform Your Physique
& Master your Bodyweight with Calisthenics Training.
Frank Medrano
Blueprint
Learn how to Transform your Physique 
& Master your bodyweight with Calisthenics Training
Step-by-step
how to videos
new workouts updated monthly
Customised meal plans
"I’ve been so proud of everyone who has dedicated themselves to my program. Every day I remember how
important you all are to me and your success will 
always be my number one priority." - Frank M
I have helped MILLIONS of people from all the way from learning how to do their first push up; then helping them increase their reps and strength in all their bodyweight movements, and even to being able to perform their own superhuman moves! 

It's a great feeling to see students gaining strength, power, getting ripped abs and building quality lean muscle.

It’s been incredible, but the transformation goes beyond just fitness, my students are also gaining confidence in life, energy, and respect from everyone who sees them.

Helping you all create your own success stories and superhuman bodies is the reason I love what I do.
"I’ve been so proud of everyone 
who has dedicated themselves to
 my program. Every day I remember how
important you all are to me and
 your success will always be my 
number one priority." Frank M
I have helped MILLIONS of people from all the way from learning how to do their first push up; then helping them increase their reps and strength in all their bodyweight movements, and even to being able to perform their own superhuman moves!

It's a great feeling to see students gaining strength, power, getting ripped abs and building quality lean muscle.

It’s been incredible, but the transformation goes beyond just fitness, my students are also gaining confidence, energy, and respect from everyone who sees them. 

Helping you all create your own success stories and superhuman bodies is the reason I love what I do.
Recent Transformations
Results By Frank Medrano Fitness
“I owe it all to Frank Medrano! His workouts gave me confidencein feeling better about myself.” Yousef AlDawood
Yousef AlDawood
“I improved my soul, my body, my personality, my endurance, my power and my energy! This was a life changer!”
Kostas Syggas
“Calisthenics has changed me! Thank you for showing me the way Frank!”
Martin Curtis
“Calisthenics inspired by Frank Medrano’s bodyweight program helped me achieve this result. “
Will Kangara
"Frank’s body weight training changed the way I train and define fitness. Combined with clean diet, I got ripped and toned pretty quickly and overall physique improved drastically.”
Arsine Hakobyan
“ I used to be a negative and shy guy. But now I feel really confident and happy with my body and myself. Thank you so much Frank! “
Santiago Melero
FRANK MEDRANO
BlueprinT
Master calisthenics movements & body control, increase you STRENGTH and POWER so you can smash your personal records. Whether your goal is to get serious lean muscle or get insanely shredded, my plans can help you get there.
  FREE BONUS: Frank Medrano Ultimate Abs

SPECIAL PRICING UNTIL:

countdown
00 Years 00 Months 00 Weeks 00 Days 00 Hours 00 Minutes 00 Seconds
SALE until:
countdown
00Hours00Minutes00Seconds
WEEKLY MEMBERSHIP
$9
USD / WEEK
WAS  $24
  • ​Customized Meal Plan
  • ​New Workouts Updated Monthly
  • ​24/7 Email Support
  • ​Exclusive Member Only APP
  •  FREE BONUS: Ultimate ABS Workout Routines
** Recurring Every Week
YEARLY MEMBERSHIP
$189
 USD / YEAR
WAS  $299  
  • ​Customized Meal Plan
  • ​New Workouts Updated Monthly
  • ​24/7 Email Support
  • ​Exclusive Member Only APP
  •  FREE BONUS: Ultimate ABS Workout Routines
** Recurring Annually
Master calisthenics movements & body control, increase you STRENGTH and POWER so you can smash your personal records. Whether your goal is to get serious lean muscle or get insanely shredded, my plans can help you get there.

SPECIAL PRICING UNTIL:

countdown
00 Years 00 Months 00 Weeks 00 Days 00 Hours 00 Minutes 00 Seconds
WEEKLY MEMBERSHIP
$9
USD / WEEK
WAS  $24
  • ​Customized Meal Plan
  • ​New Workouts Updated Monthly
  • ​24/7 Email Support
  • ​Exclusive Member Only APP
INCLUDED FREE BONUS: Frank Medrano Ultimate Abs
** Recurring Every Week
YEARLY MEMBERSHIP
$189
 USD / YEAR
WAS  $299 
  • ​Customized Meal Plan
  • ​New Workouts Updated Monthly
  • ​24/7 Email Support
  • ​Exclusive Member Only APP
  INCLUDED FREE BONUS: Frank Medrano Ultimate Abs
** Recurring Annually
Frank Medrano
Hey everyone! I’m Frank, your new trainer.

I started my journey just like most people. I was unsure where to begin and I was running a cycle of self-destructive habits.

I used to live for a party, I had terrible eating and living habits and if you had shown me a photo of my future self back then… I honestly would have laughed in disbelief.

Why I am I sharing this story with you? 

Well I want you to know something… Understanding this changed my life forever and I think it can change yours too. 
I want you to know your current body, your current level of fitness, and your current life is NOT your fate. You can make a decision to be better and I BELIEVE IN YOU.

Starting was always the hardest part. Once you develop the habits for success, it becomes second nature and you have no idea of the potential of greatness you hold within yourself.

My programs are not only designed to get you fit, but they are designed to guide you through your own journey of transformation so you can reach your full potential. That will always be my number one goal. 
Frank Medrano
Hey everyone! I’m Frank, your new trainer.

I started my journey just like most people. I was unsure where to begin and I was running a cycle of self-destructive habits.

I used to live for a party, I had terrible eating and living habits and if you had shown me a photo of my future self back then… I honestly would have laughed in disbelief.

Why I am I sharing this story with you? 

Well I want you to know something… Understanding this changed my life forever and I think it can change yours too. 
I want you to know your current body, your current level of fitness, and your current life is NOT your fate. You can make a decision to be better and I BELIEVE IN YOU.

Starting was always the hardest part. Once you develop the habits for success, it becomes second nature and you have no idea of the potential of greatness you hold within yourself.

My programs are not only designed to get you fit, but they are designed to guide you through your own journey of transformation so you can reach your full potential. That will always be my number one goal. 
FRANK MEDRANO
BlueprinT
Program Breakdown
Program Breakdown
Try a FREE Sample Workout
  • All HD videos are accessible on your phone or computer
  • Get access to an in-depth look at all my proven techniques that have worked with all my clients
  • NEW easy to follow workout videos every month
  • Beginner to advanced levels are given for each workout, so whether you are a beginner or advanced, this program is for you!
  • Daily workouts that require minimal equipment and can be done at home, in the gym or even outside
  • Build lean muscles and burn away fat using bodyweight training (burn more calories in less time)
Try a FREE Recipe
  • Calculated and precise meal plans delivered to you monthly
  • Regular (all meats), vegan, vegetarian, pescatarian and gluten free options
  • Healthy snacks for pre/post workout refuel
TOFU SMOOTHIE BOWL RECIPE
Ingredients:
1. 3.5oz (100g) firm tofu
2. 2 medjool dates
3. 2 frozen bananas
5. 1 scoop protein powder
6. 1/2 cup granola
7. 1/2 cup berries
8. Water to blend

Directions:
1. Blend tofu, protein, dates, frozen bananas, vanilla, and water.

2. Pour into bowl and add berries and granola.

3. Enjoy.
Sweet Potato Pancakes With Protein Sauce
Preparation time : 10 minutes
Cooking time : 20 minutes
Serve 1, 4 pancakes

Ingredients:
- 1/2 cup spelt flour
- 1/4 cup cooked and mashed sweet potato
- 1 tablespoon coconut sugar
- 1 pinch salt
- 1/2 teaspoon cinnamon
- 1/3 cup vanilla soy milk
- 2 tablespoons water
- 1 teaspoon lemon juice
- 1/2 tablespoon melted and cooled coconut oil sauce
- 4 tablespoons aquafaba*
- 10 drops liquid stevia
- 1 tablespoon rice protein, vanilla flavour
- 1 tablespoon crushed almonds

Instructions:
1. Combined flax seeds and water in a small bowl. Placed aside for 5 minutes
2. In a mixing bowl, combine spelt flour, baking powder, coconut sugar, salt and cinnamon.
3. In a separate bowl, whisks together soy milk, lemon juice, coconut oil, and fold flax seeds.
4. Fold the liquid ingredients into the dry mixture, along with sweet potato mash
5. Stir until smooth
6. Let the batter rest for 5 minutes
7. Heat non-stick skillet over medium-high heat. spray the skillet with cooking oil.
8. Scoop around 1/4 of the batter into the skillet. Reduce heat to medium.
9. Cook the pancakes for 4 minutes. Lift and flip carefully. Cook the pancake for 3 minutes.
10. In the meantime, make the sauce; whip the aquafaba with stevia and protein powder until fluffy.
11. Serve pancakes warm topped with aquafaba and crushed almonds.

Warm Burrito Bowl
Preparation time : 10 minutes
Cooking time : 3 minutes
Serve: 2

Ingredients:
- 1 cup kale, cut into small pieces
- 2 tablespoons lime juice
- Salt, to taste
- 1/2 teaspoon cumin
- 1 avocado, peeled, cubed or shaped with a melon baller
- 1 red bell pepper, chopped
- 2 cups cooked red kidney beans
- the 1-2 cup can corned, drained
- 1 large cucumber, sliced
- Salt and pepper, to taste
- Cooking spray, as needed dressing:
- 1/2 tablespoon olive oil
- 1 tablespoon tahini
- 1/2 tablespoons pb2 peanut powder
- 2 tablespoons lime juice
- Salt and pepper, to taste

Instructions:
1. Combine kale with lime juice, salt, and 1 pinch cumin in a bowl. Place aside to rest.
2. In the meantime, spray the skillet with cooking spray.
3. Add red bell pepper, kidney beans and corns. Season to taste and sprinkle with cumin
4. Cook briefly, for 2-3 minutes just to warm
5. Toss and warmed beans with kale, cucumber, and avocado in a bowl
6. Make the dressing; whisk together the dressing ingredients in a small bowl
7. Drizzle the salad. Serve

Nutritional info per serving:
- Calories 493
- Total Fat 17.4g
- Total Carbohydrate 70.8g
- Dietary Fiber 21.8g
Eggplant Sweet Potato Salad
Preparation time : 5 minutes
Cooking time : 25 minutes
Serve: 1

Ingredients:
- 1 sweet potato, peeled, cubed
- 1/2 large eggplant, cubed
- Cooking spray, as needed
- Salt and pepper, to taste 
- Additional:
- 1 tablespoon tahini
- 1/2 teaspoon Harissa paste
- 1 teaspoon pb2, peanut powder
- 2 tablespoon water
- 1/4 cup chickpeas, cooked or canned ones, rinsed and drained
- Fresh parsley, for garnish

Instructions:
1. Preheat oven to 375F. Lime a baking sheet with parchment paper.
2. Cut the eggplant, and sweet potato into bite-size pieces
3. Arrange onto a baking sheet, in a single layer. Spray with cooking spray and season to taste with salt and pepper.
4. 4. Bake the veggies for 25 minutes.
5. In the meantime, make the dressing; whisk tahini,Harissa paste, lemon juice, and water in a bowl.
6. Transfer the veggies into a serving bowl.
7. Add chickpeas and drizzle with prepared dressing.
8. Finish off with fresh parsley sprigs. Serve.

Nutritional info per serving:
- Calories 397
- Total Fat 11.3g
- Total Carbohydrate 65g
- Dietary Fiber 17.7g
- Total Sugars 10.6g
- Protein 15.2g
Your first push-up FREE video 
  • Learn how to perform movements step by step
  • This course will help you master your body weight all the way from beginner to pro! 
  • Develop Frank's superhuman strength
  • Give you the tools you need by providing you with follow along workout routines that can play from your phone, laptop, tablet or TV.
Mindset training
  • Develop the bullet proof mindset needed for success in fitness and life
  • Secret techniques to improve your self-discipline and self-control
  • Secret to stay motivated and ready to tackle anything
  • Wake up more excited about life and no challenge will ever seem too big
  • Understand the key to my consistency which leads to my extraordinary results
Try a FREE Workout
  • New follow-along workout videos every month
  • No equipment needed (workout from home or gym)
  • Beginner friendly 
  • Challenging workouts for more regular trainers
  • Build lean muscles and burn away fat using bodyweight training (burn more calories in less time)
Try a FREE Recipe
TOFU SMOOTHIE BOWL RECIPE
Ingredients:
1. 3.5oz (100g) firm tofu
2. 2 medjool dates
3. 2 frozen bananas
5. 1 scoop protein powder
6. 1/2 cup granola
7. 1/2 cup berries
8. Water to blend

Directions:
1. Blend tofu, protein, dates, frozen bananas, vanilla, and water.

2. Pour into bowl and add berries and granola.

3. Enjoy.
  • Calculated and precise meal plans delivered to you monthly
  • Vegan, regular and gluten free options
  • Healthy snacks for pre/post workout refuel
Sweet Potato Pancakes With Protein Sauce
Preparation time : 10 minutes
Cooking time : 20 minutes
Serve 1, 4 pancakes

Ingredients:
- 1/2 cup spelt flour
- 1/4 cup cooked and mashed sweet potato
- 1 tablespoon coconut sugar
- 1 pinch salt
- 1/2 teaspoon cinnamon
- 1/3 cup vanilla soy milk
- 2 tablespoons water
- 1 teaspoon lemon juice
- 1/2 tablespoon melted and cooled coconut oil sauce
- 4 tablespoons aquafaba*
- 10 drops liquid stevia
- 1 tablespoon rice protein, vanilla flavour
- 1 tablespoon crushed almonds

Instructions:
1. Combined flax seeds and water in a small bowl. Placed aside for 5 minutes
2. In a mixing bowl, combine spelt flour, baking powder, coconut sugar, salt and cinnamon.
3. In a separate bowl, whisks together soy milk, lemon juice, coconut oil, and fold flax seeds.
4. Fold the liquid ingredients into the dry mixture, along with sweet potato mash
5. Stir until smooth
6. Let the batter rest for 5 minutes
7. Heat non-stick skillet over medium-high heat. spray the skillet with cooking oil.
8. Scoop around 1/4 of the batter into the skillet. Reduce heat to medium.
9. Cook the pancakes for 4 minutes. Lift and flip carefully. Cook the pancake for 3 minutes.
10. In the meantime, make the sauce; whip the aquafaba with stevia and protein powder until fluffy.
11. Serve pancakes warm topped with aquafaba and crushed almonds.

Warm Burrito Bowl
Preparation time : 10 minutes
Cooking time : 3 minutes
Serve: 2


Ingredients:
- 1 cup kale, cut into small pieces
- 2 tablespoons lime juice
- Salt, to taste
- 1/2 teaspoon cumin
- 1 avocado, peeled, cubed or shaped with a melon baller
- 1 red bell pepper, chopped
- 2 cups cooked red kidney beans
- the 1-2 cup can corned, drained
- 1 large cucumber, sliced
- Salt and pepper, to taste
- Cooking spray, as needed dressing:
- 1/2 tablespoon olive oil
- 1 tablespoon tahini
- 1/2 tablespoons pb2 peanut powder
- 2 tablespoons lime juice
- Salt and pepper, to taste

Instructions:
1. Combine kale with lime juice, salt, and 1 pinch cumin in a bowl. Place aside to rest.
2. In the meantime, spray the skillet with cooking spray.
3. Add red bell pepper, kidney beans and corns. Season to taste and sprinkle with cumin
4. Cook briefly, for 2-3 minutes just to warm
5. Toss and warmed beans with kale, cucumber, and avocado in a bowl
6. Make the dressing; whisk together the dressing ingredients in a small bowl
7. Drizzle the salad. Serve

Nutritional info per serving:
- Calories 493
- Total Fat 17.4g
- Total Carbohydrate 70.8g
- Dietary Fiber 21.8g
Eggplant Sweet Potato Salad
Preparation time : 5 minutes
Cooking time : 25 minutes
Serve: 1

Ingredients:
- 1 sweet potato, peeled, cubed
- 1/2 large eggplant, cubed
- Cooking spray, as needed
- Salt and pepper, to taste 
- Additional:
- 1 tablespoon tahini
- 1/2 teaspoon Harissa paste
- 1 teaspoon pb2, peanut powder
- 2 tablespoon water
- 1/4 cup chickpeas, cooked or canned ones, rinsed and drained
- Fresh parsley, for garnish

Instructions:
1. Preheat oven to 375F. Lime a baking sheet with parchment paper.
2. Cut the eggplant, and sweet potato into bite-size pieces
3. Arrange onto a baking sheet, in a single layer. Spray with cooking spray and season to taste with salt and pepper.
4. 4. Bake the veggies for 25 minutes.
5. In the meantime, make the dressing; whisk tahini,Harissa paste, lemon juice, and water in a bowl.
6. Transfer the veggies into a serving bowl.
7. Add chickpeas and drizzle with prepared dressing.
8. Finish off with fresh parsley sprigs. Serve.

Nutritional info per serving:
- Calories 397
- Total Fat 11.3g
- Total Carbohydrate 65g
- Dietary Fiber 17.7g
- Total Sugars 10.6g
- Protein 15.2g
Your First Push-Up FREE Video 
  • Learn how to perform movements step by step
  • Beginner friendly, all the way through to advanced
  • Master your bodyweight
Mindset Training
  • Develop the bullet proof mindset needed for success in fitness and life
  • New mindset training
  • Ongoing email support throughout your training
Master calisthenics movements & body control, increase you STRENGTH and POWER so you can smash your personal records. Whether your goal is to get serious lean muscle or get insanely shredded, my plans can help you get there.

SPECIAL PRICING UNTIL:

countdown
00 Years 00 Months 00 Weeks 00 Days 00 Hours 00 Minutes 00 Seconds
WEEKLY MEMBERSHIP
$9
USD / WEEK
WAS  $24
  • ​Customized Meal Plan
  • ​New Workouts Updated Monthly
  • ​24/7 Email Support
  • ​Exclusive Member Only APP
FREE BONUS: Frank Medrano Ultimate Abs
** Recurring Every Week
YEARLY MEMBERSHIP
$189
 USD / YEAR
WAS  $299 
  • ​Customized Meal Plan
  • ​New Workouts Updated Monthly
  • ​24/7 Email Support
  • ​Exclusive Member Only APP
  FREE BONUS: Frank Medrano Ultimate Abs
** Recurring Annually
FRANK MEDRANO
BlueprinT
Master calisthenics movements & body control, increase you STRENGTH and POWER so you can smash your personal records. Whether your goal is to get serious lean muscle or get insanely shredded, my plans can help you get there.
  FREE BONUS: Frank Medrano Ultimate Abs

SPECIAL PRICING UNTIL:

countdown
00 Years 00 Months 00 Weeks 00 Days 00 Hours 00 Minutes 00 Seconds
SALE until:
countdown
00Hours00Minutes00Seconds
WEEKLY MEMBERSHIP
$9
USD / WEEK
WAS  $24 
  • ​Customized Meal Plan
  • ​New Workouts Updated Monthly
  • ​24/7 Email Support
  • ​Exclusive Member Only APP
  •  FREE BONUS: Ultimate ABS Workout Routines
** Recurring Every Week
YEARLY MEMBERSHIP
$189
 USD / YEAR
WAS  $299  
  • ​Customized Meal Plan
  • ​New Workouts Updated Monthly
  • ​24/7 Email Support
  • ​Exclusive Member Only APP
  •  FREE BONUS: Ultimate ABS Workout Routines
** Recurring Annually
FREQUENTLY ASKED
QUESTIONS
This program is absolutely beginner friendly male or female. I will teach you from your VERY FIRST push-up, all the way up to building solid superhuman strength, lean muscle mass and get you shredded with calisthenics.
Yes you can. Calisthenics bodyweight training is designed to burn more calories for the time invested into the workout while also building a lot of strength and muscle density.
All your meal plans are completely custom. There is a general meal plan option (all meats included), vegetarian, vegan and pescatarian. There is also a 2 meal intermittent fasting option for every dieting preference.
No. All you need for my programs is your phone. Absolutely no weights required.
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Copyright 2019. All Rights Reserved
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Copyright 2019. All Rights Reserved