{"id":11802,"date":"2016-08-01T18:15:56","date_gmt":"2016-08-01T18:15:56","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=11802"},"modified":"2021-04-12T18:34:40","modified_gmt":"2021-04-12T17:34:40","slug":"frank-zane-the-training-plan","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/frank-zane-o-plano-de-treino\/","title":{"rendered":"Frank Zane, the training plan"},"content":{"rendered":"<h1><strong>Frank Zane&#039;s training plan<\/strong><\/h1>\n<p>Frank Zane is one of the greatest symbols of bodybuilding ever, winner of three Mr Olympias, and is still considered by many to have the ideal physique.<\/p>\n<p>He is 1.75m tall and weighed around 84kg at competition height.<\/p>\n<p>This is the workout used by Frank Zane when he won the Olympia, based on an ABC split and following the Push\/Pull\/Legs principle.<\/p>\n<p>I would usually train for three days and rest for one, which would result in six training sessions per week. However, I would sometimes take a few extra days off each month if I felt the need for better recovery.<\/p>\n<p>Another interesting detail was the fact that I stretched the muscle I was working after practically every series.<\/p>\n<p>At the end of every workout, he worked on his abdominals, and at the end of the article, you will find his abdominal training.<\/p>\n<h2 style=\"text-align: center;\"><strong>Workout A \u2013 Back, biceps, forearms and abs<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener\">Dead weight<\/a> \u2013 6 sets x 15-12-10-10-10-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\"  rel=\"noopener\">T-row<\/a> \u2013 3 sets x 12-10-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Pulldown<\/a> \u2013 3 sets x 8-10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\">Dumbbell row<\/a> \u2013 3 sets x 8-10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/bicep-concentrado-halter.jpg\"  rel=\"noopener\">Bicep concentration with dumbbell<\/a> \u2013 3 sets x 8-10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\">Dumbbell Curl<\/a> \u2013 3 sets x 8-10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/bicep-banco-inclinado.jpg\"  rel=\"noopener\">Dumbbell curl on 45\u00ba incline bench<\/a> \u2013 3 sets x 12-10-8 reps<\/li>\n<li><span style=\"text-decoration: underline;\">Superset \u2013 2 sets<\/span><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/curl-invertido.jpg\"  rel=\"noopener\">Inverted curl with bar<\/a> \u2013 12 repetitions<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/curl-antebra\u00e7o.png\"  rel=\"noopener\">Seated Forearm Curl<\/a> \u2013 20 repetitions<\/li>\n<li>Abs<\/li>\n<\/ul>\n<p><b><u>Grades.<\/u><\/b><\/p>\n<p>In this workout, the first three sets of deadlifts were done normally, starting the exercise on the floor, while for the final three sets, the bar was placed on a slightly elevated surface.<\/p>\n<p>Furthermore, considering that this was the main exercise in his training, he rested for some time between each series to recover.<\/p>\n<p>In the dumbbell bicep curl exercise, I held the weight for one second at the top with maximum contraction and then lowered it in a slow and controlled manner.<\/p>\n<p>He also did slow negatives on the standing dumbbell curl, while on the bench dumbbell curl he opted for a lighter weight, probably to be able to concentrate as much as possible on the technique.<\/p>\n<p>Your rest day would normally come after this workout so that the impact of it on your lower back would not affect your squats in the next workout.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-11805\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02.jpg\" alt=\"frank zane\" width=\"690\" height=\"463\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02.jpg 690w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02-300x201.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/frank_zane_02-600x403.jpg 600w\" sizes=\"(max-width: 690px) 100vw, 690px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Workout B \u2013 Legs<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Leg Extension<\/a> \u2013 Some series just for warming up<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Squat<\/a> \u2013 6 sets x 15-12-11-10-9-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Press<\/a> \u2013 3 sets x 15-12-10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Leg Curl<\/a> \u2013 3 sets x 12-11-10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Leg Extension<\/a> \u2013 3 sets x 12-10-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/eleva\u00e7ao-gemeos-em-pe.jpg\"  rel=\"noopener\">Standing calf raise<\/a> \u2013 3 sets x 15-20 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/donkey.jpg\"  rel=\"noopener\">Donkey Calf Raise<\/a> \u2013 4 sets x 20-25 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/gemeos-sentado.jpg\"  rel=\"noopener\">Seated calf raise<\/a> \u2013 4 sets in a row without rest (<a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\"  rel=\"noopener\">Dropset<\/a>)<\/li>\n<li>Abs<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>Grades.<\/strong><\/span><\/p>\n<p>In the squat, I chose to go below parallel, and tried to make the negative phase (descent) as controlled as possible.<\/p>\n<p>In the press he didn&#039;t put much weight on, preferring to concentrate on going well down in the negative phase.<\/p>\n<p>On this day, I did not include hanging leg raises in my abdominal workout.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/140b7e5c7215d94b4210eb65ea733b5a.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-11807\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/140b7e5c7215d94b4210eb65ea733b5a.jpg\" alt=\"zane\" width=\"339\" height=\"703\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/140b7e5c7215d94b4210eb65ea733b5a.jpg 339w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/140b7e5c7215d94b4210eb65ea733b5a-145x300.jpg 145w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/140b7e5c7215d94b4210eb65ea733b5a-10x20.jpg 10w\" sizes=\"(max-width: 339px) 100vw, 339px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Workout C \u2013 Chest, shoulders and triceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Flat bench press<\/a> \u2013 6 sets x 12-10-8-6-4-2 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Incline Chest Press<\/a> \u2013 4 sets x 10-8-6-4 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/aberturas-declinadas.png\"  rel=\"noopener\">Declined Openings<\/a> \u2013 3 sets x 12-10-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/pullover.jpg\"  rel=\"noopener\">Dumbbell Pullover<\/a> \u2013 3 sets x 12-10-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\">Bench press with short grip<\/a> \u2013 3 sets x 12-10-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/extensao-tricep-halter.jpg\"  rel=\"noopener\">Dumbbell tricep extension<\/a> \u2013 3 sets x 12-10-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Tricep extension on the V-grip machine<\/a> \u2013 3 sets x 12-10-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/posteriores.gif\"  rel=\"noopener\">Dumbbell hamstrings<\/a> \u2013 3 sets x 15-12-10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/laterais-cabo.jpg\"  rel=\"noopener\">Sides with cable<\/a> \u2013 3 sets x 12-10-8 reps<\/li>\n<li>Abs<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><strong>Grades.<\/strong><\/span><\/p>\n<p>In the flat bench press, I opted for a slightly short grip and opted for slow negatives.<\/p>\n<p>In the incline chest press, I would lower the incline of the bench with each set, starting at 70\u00ba and lowering it one level successively, also doing slow negatives here, just like in the short grip bench press.<\/p>\n<p>In the tricep extension with a V grip, I held the contraction for one second each repetition at the peak of the exercise and in the laterals with a cable I sometimes did 3 sets of 12 repetitions without rest.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-11809\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane.jpg\" alt=\"Frank Zane\" width=\"1283\" height=\"1100\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane.jpg 1194w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane-300x257.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane-768x658.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane-20x17.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane-1024x878.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/FrankZane-600x514.jpg 600w\" sizes=\"(max-width: 1283px) 100vw, 1283px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Abs Workout<\/strong><\/h2>\n<p>Frank Zane&#039;s abdominal workout was done at the end of each training session, in supersets, starting with just three exercises and increasing as he approached the competitive season, reaching 1000 repetitions in total per training session in the final phase.<\/p>\n<p>Sometimes I chose to go back to the gym later and do the abdominal workout separately from the weight training, which could take up to 30 minutes.<\/p>\n<p>After abdominal training, I would do 15 to 20 minutes of cycling or run at low intensity for 2.4 km.<\/p>\n<ul>\n<li><strong>Early stage<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Leg raises<\/a> \u2013 4 sets x 25 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">Crunches<\/a> \u2013 4 sets x 25 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/twist.jpg\"  rel=\"noopener\">Seated twists<\/a> \u2013 100 repetitions<\/li>\n<li><strong>Advanced phase<\/strong><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Leg raises<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">Crunches<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/abdominal-em-suspensao.jpg\"  rel=\"noopener\">Suspension leg raises<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/rezas.jpg\"  rel=\"noopener\">Pray<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/twist.jpg\"  rel=\"noopener\">Seated twists<\/a><\/li>\n<\/ul>\n<p><a href=\"http:\/\/frankzane.com\/the-growth-program-then-and-now-frank-zane\/\" target=\"_blank\" rel=\"noopener\">Source.<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>O plano de treino de Frank Zane O Frank Zane \u00e9 um dos maiores s\u00edmbolos do culturismo de sempre, vencedor de tr\u00eas Mr Olympias, \u00e9 [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":11804,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Plano de Treino Frank Zane: O F\u00edsico Ideal","_seopress_titles_desc":"O plano de treino completo do famoso Frank 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peso durante um segundo no topo com contrac\u00e7\u00e3o m\u00e1xima e depois descia de forma lenta e controlada.\\r\\n\\r\\nFazia tamb\u00e9m negativas lentas no curl com halteres em p\u00e9, enquanto que no curl com halteres no banco optava por um peso mais leve, provavelmente para conseguir concentrar-se ao m\u00e1ximo na t\u00e9cnica.\\r\\n\\r\\nO seu dia de descanso vinha normalmente ap\u00f3s este treino para que o impacto do mesmo na zona lombar n\u00e3o lhe afectasse o agachamento do treino seguinte.\\r\\n\\r\\n\\r\\nTreino B - Pernas\\r\\n\\r\\n \\tLeg Extension - Algumas s\u00e9ries apenas para aquecimento\\r\\n \\tAgachamento - 6 s\u00e9ries x 15-12-11-10-9-8 repeti\u00e7\u00f5es\\r\\n \\tPrensa - 3 s\u00e9ries x 15-12-10 repeti\u00e7\u00f5es\\r\\n \\tLeg Curl - 3 s\u00e9ries x 12-11-10 repeti\u00e7\u00f5es\\r\\n \\tLeg Extension - 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos em p\u00e9 - 3 s\u00e9ries x 15-20 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos Donkey - 4 s\u00e9ries x 20-25 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de g\u00e9meos sentado - 4 s\u00e9ries seguidas sem descanso (Dropset)\\r\\n \\tAbdominais\\r\\n\\r\\nNotas.\\r\\n\\r\\nNo agachamento optava por ir abaixo do paralelo, e tentava que a fase negativa (descida) fosse o mais controlada poss\u00edvel.\\r\\n\\r\\nNa prensa n\u00e3o colocava muito peso preferindo concentra-se em ir bem abaixo na fase negativa.\\r\\n\\r\\nNeste dia n\u00e3o incluia a eleva\u00e7\u00e3o de pernas em suspens\u00e3o no treino abdominal.\\r\\n\\r\\n\\r\\nTreino C - Peito, ombros e triceps\\r\\n\\r\\n \\tSupino plano - 6 s\u00e9ries x 12-10-8-6-4-2 repeti\u00e7\u00f5es\\r\\n \\tPress de peito inclinado - 4 s\u00e9ries x 10-8-6-4 repeti\u00e7\u00f5es\\r\\n \\tAberturas declinadas - 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es\\r\\n \\tPullover com halter - 3 s\u00e9ries x 12-10-8 repeti\u00e7\u00f5es\\r\\n \\tSupino com 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