Frank McGrath – Workout and Diet

Frank McGrath

Frank McGrath – Workout and Diet

If you’re familiar with the supplement company Animal, you’ll be familiar with Frank ‘Wrath’ McGrath, whether you realize it or not.

Frank is one of the main faces of Animal, and less than a decade or so ago, the black and white promotional images he appeared in for the company went viral, and became synonymous with bodybuilding.

Frank looked awesome in them, he was huge, symmetrical, and insanely vascular, and people predicted big things from him.

As an IFBB pro, Frank is no stranger to competition, and has won countless shows in his time. When the time came to compete with some of the bog names however, Frank never quite achieved what many predicted.

Sure, he looked awesome but there was often something off, whether it be his condition or his size.

Eventually, Frank went back to the drawing board and really stepped up his training and diet, and the results spoke for themselves.

Frank McGrath added pounds of lean muscle to his frame, and his condition and vascularity was almost comical it was so extreme.

All of this is made even more impressive, due to the fact that Frank was in a near fatal road traffic accident a few years prior.

The scar from his emergency surgery is still visible down his mid-section, but if you see the condition he has been in over the years, you yourself will want to know how he trains and what he eats.

If you do, then let’s take a look, shall we?

Frank McGrath workout

To begin with, if you want insane vascularity and freakish mass and thickness, you will need to train like an animal, or rather, an Animal-sponsored athlete.

Of course, Frank changes his routine from time to time like all bodybuilders, but the following workout is one he often reverts back to:


Incline barbell press: 4 x 6 – 12 reps

Flat bench dumbbell press: 4 x 8 – 12 reps

Incline dumbbell flyes: 3 x 8 – 12 reps

Cable crossovers: 3 x 10 – 12 reps

Dumbbell pullovers: 3 x 12 – 15 reps


Wide Grips Chins: 4 sets x 10 reps
Barbell Rows: 4 sets x 12-6 reps
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps
Day 3: Off


Leg Extensions: 4 sets x 20 reps (warm-up)
Leg Press: 4 sets x 20-12 reps
Hack Squats: 4 sets x 15-10 reps
Lunges: 3 sets x 15-12 reps
Stiff-legged Deadlifts: 4 sets x 12-8 reps
Lying Leg Curls: 4 sets x 15-10 reps


Barbell Military Press: 4 sets x 12-6 reps
Seated Side DB Lateral Raises: 4 sets x 12-8 reps
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
Hammer Strength Machine Press: 3 sets x 12-10 reps
DB Shrugs: 4 sets x 12-8 reps


Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 4 sets x 12-8 reps
Preacher Machine Curls: 4 sets x 10 – 15 reps
Close Grip Bench Press: 4 sets x 8 – 15reps
Skullcrushers: 4 sets x 8 – 12 reps
Pushdowns: 4 sets x 10 – 15reps

Day 7: Off 

Frank McGrath Diet

Now we’ll take a look at whet Wrath often eats when he’s trying to seriously pack on the mass:

Meal 1

– 110 g New York Sirloin Steak
– 5 egg whites
– 200 g of oatmeal with water
– 2 teaspoons of udo’s oil

Meal 2

– 220 g chicken or extra lean ground turkey breast
– 1 cup of vegetables
– small banana
– 280 g of white potato

Meal 3

– 280 g of white fish
– 1 tablespoon of udo’s oil
– 280 g of regular pasta

Meal 4

– 220 g of lean ground beef
– 270 g of white rice
– 1 cup vegetables

Meal 5

– 220 g of chicken or extra lean ground turkey breast
– 1 tablespoon udo’s oil
– 280 g of white potato

Meal 6

– 170 g of lean ground beef
– 2 cups of vegetables

2 Trackbacks / Pingbacks

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