Frank Zane's training plan
Frank Zane is one of the greatest bodybuilding symbols of all time, winner of three Mr Olympias, and is still considered by many today as the ideal physique.
He measures 1.75m and weighed around 84kg at competition height.
This is the training used by Frank Zane when he won the Olympia, based on an ABC division and following the Push/Pull/Legs principle.
Normally I trained three days and rested for one, which led to six training sessions per week, however, every month I sometimes took a few extra days if I felt the need for better recovery.
Another interesting detail was the fact that the muscle that was being worked was stretched practically after every series.
At the end of every workout, he worked on his abdominals, and at the end of the article, you will find his abdominal training.
Training A – Back, biceps, forearms and ABS
- Dead weight – 6 sets x 15-12-10-10-10-8 repetitions
- T-row – 3 sets x 12-10-8 repetitions
- Pulldown – 3 sets x 8-10 repetitions
- Dumbbell row – 3 sets x 8-10 repetitions
- Bicep concentration with dumbbell – 3 sets x 8-10 repetitions
- Dumbbell Curl – 3 sets x 8-10 repetitions
- Curl with dumbbells on the 45º incline bench – 3 sets x 12-10-8 repetitions
- Superseries – 2 series
- Inverted curl with bar – 12 repetitions
- Seated Forearm Curl – 20 repetitions
- Abs
Grades.
In this training, the first three sets of deadlifts were done normally, starting the exercise on the floor, while the final three sets were performed by placing the bar on a slightly elevated surface.
Furthermore, considering that this was the main exercise in his training, he rested for some time between each series to recover.
In the concentrated bicep exercise with dumbbells, hold the weight for one second at the top with maximum contraction and then lower yourself in a slow and controlled manner.
He also did slow negatives in the standing dumbbell curl, while in the bench curl with dumbbells he opted for a lighter weight, probably to be able to concentrate as much as possible on the technique.
His rest day would normally come after this training so that the impact of it on the lower back would not affect his squats in the following training.
Training B – Legs
- Leg Extension – Some sets just for warming up
- Squat – 6 sets x 15-12-11-10-9-8 repetitions
- Press – 3 sets x 15-12-10 repetitions
- Leg Curl – 3 sets x 12-11-10 repetitions
- Leg Extension – 3 sets x 12-10-8 repetitions
- Standing calf raise – 3 sets x 15-20 repetitions
- Donkey calf raise – 4 sets x 20-25 repetitions
- Seated calf raise – 4 sets in a row without rest (Dropset)
- Abs
Grades.
In the squat, I chose to go below parallel, and tried to make the negative phase (descent) as controlled as possible.
I didn't put too much weight on the press, preferring to concentrate on going very low in the negative phase.
On this day, I did not include hanging leg raises in abdominal training.
Training C – Chest, shoulders and triceps
- Flat bench press – 6 sets x 12-10-8-6-4-2 repetitions
- Incline Chest Press – 4 sets x 10-8-6-4 repetitions
- Declined Openings – 3 sets x 12-10-8 repetitions
- Dumbbell Pullover – 3 sets x 12-10-8 repetitions
- Bench press with short grip – 3 sets x 12-10-8 repetitions
- Dumbbell tricep extension – 3 sets x 12-10-8 repetitions
- Tricep extension on machine with V handle – 3 sets x 12-10-8 repetitions
- Dumbbell hamstrings – 3 sets x 15-12-10 repetitions
- Sides with cable – 3 sets x 12-10-8 repetitions
- Abs
Grades.
In the flat bench press, I opted for a slightly short grip and opted for slow negatives.
In the inclined chest press, I would lower the bench incline with each series, starting at 70º and decreasing one level successively, also doing slow negatives here, just like in the bench press with a short grip.
In the triceps extension with a V-handle, I held the contraction for one second with each repetition at the peak of the exercise and on the laterals with a cable, I sometimes did 3 sets of 12 repetitions without rest.
Abs Workout
Frank Zane's abdominal training was done at the end of each training session, in a superseries, starting with just three exercises and increasing as he got closer to the competitive season, reaching 1000 repetitions in total per training in the final phase.
Sometimes I chose to return to the gym later and do my abdominal training separately from my weight training, which took up to 30 minutes.
After abdominal training, I did 15 to 20 minutes on the bike or ran at low intensity for 2.4 km.
- Early stage
- Leg raises – 4 sets x 25 repetitions
- Crunches – 4 sets x 25 repetitions
- Seated twists – 100 repetitions
- Advanced stage
- Leg raises
- Crunches
- Suspension leg raises
- Pray
- Seated twists
