Muscle Palace: Frank Zane Workout Routine

Monday, February 27, 2017

Frank Zane Workout Routine

frank zane workout

I already wrote about Bodybuilding Legends and their Workout Routines. Now it is the time to write about this Bodybuilding Legend that surely deserves to be called a legend. You can check out Bill Pearl's, Arnold Schwarzenegger's, and Reg Park's Workouts:

Frank Zane had an amazing physique when he was at his peak. His physique was aesthetic and very muscular. He was three times Mr. Olympia and he was one of few bodybuilders that defeated Arnold Schwarzenegger. 

Frank Zane's aesthetic physique was a result of both light and heavy training. In the earlier part of his career, Frank Zane used to train with light weights and high rep range. He was already well built then, but the only thing that was missing for a Mr. Olympia title was Muscle Size. Frank wasn't very big like other Mr. Olympia competitors and he knew that his training with light weights won't build him a body for the title.

Soon after that, he started to train with heavy weights and rep range between 8 to 12. As a result, he won three consecutive Mr. Olympia titles. He was always afraid of training with heavy weights because he didn't want to get injuries. Unfortunately, he had knees and back injuries and he continued his training with light weights. Frank Zane said that he used to lift heavy weights with poor form and as a result, he got injured. 

What was his Workout Routine when he won 3 consecutive Mr. Olympia titles?

He followed a famous Push/Pull/Legs Workout Routine and achieved to build bigger muscular body. He started every workout with Powerlifting movement and finishing workout with exercises for abs. He used to 1,000 reps when he was training to win Mr. Olympia.

DAY 1 (Back, Biceps, Forearms, Abs)

- Deadlift, 6 Sets, 8-12 Reps
- T-Bar Row, 3 Sets, 8-12 Reps
- Lat Pulldown, 3 Sets, 8-10 Reps
- Dumbbell Row, 3 Sets, 8-10 Reps
- Dumbbell Concentration Curl, 3 Sets, 8-10 Reps
- Alternate Dumbbell Curls, 3 Sets, 8-10 Reps
- Barbell Reverse Curl, 2 Sets, 12 Reps
- Crunches, Leg Raises, Hanging Knee-Ups, 50 Reps Each Exercise

DAY 2 (Thigh, Calves, Abs)

- Leg Extensions, 2 Warm Up Sets
- Barbell Squat, 6 Sets, 8-12 Reps
- Leg Press, 3 Sets, 10-15 Reps
- Lying Leg Curl, 3 Sets, 10-12 Reps
- Leg Extension, 3 Sets, 10-12 Reps
- Standing Calf Raise, 3 Sets, 15-20 Reps
- Donkey Calf Raise, 4 Sets, 20-25 Reps
- Crunches and Leg Raises, 50 Reps Each Exercise

DAY 3 (Chest, Shoulders, Triceps, Abs)

- Bench Press, 6 Sets (12, 10, 8, 6, 4, 2 Reps)
- Incline Dumbbell Press, 4 Sets, 8-10 Reps
- Decline Dumbbell Flies, 3 Sets, 8-12 Reps
- Dumbbell Pullover, 3 Sets, 8-12 Reps
- Close Grip Bench Press, 3 Sets, 8-12 Reps
- One Arm Triceps Extension, 3 Sets, 8-12 Reps
- Bent-Over Lateral Raise, 3 Sets, 10-12 Reps
- Side Cable Raise, 3 Sets, 8-12 Reps
- 100 Crunches, 100 Seated Twists, 100 Leg Raises

That is it, three training days a week with at least one rest day between them. More information about Frank Zane and his training and diet you can find on his website:

1 comment:

  1. Frank Zane said that he used to lift heavy weights with poor form and as a result, he got injured. check this