Frank Zane Training on Muscles Building Blog

frank zane workout

Frank Zane Training is an interesting subject because he is one of those men who looked great and still looks great no matter his age. Not everyone wants to be big but everyone wants to look great.

Frank Zane is the man who was and is in ideal shape for many men and women.

Surely first thing many will say is that Frank’s body type is Ectomorph and that is his advantage in a way. Well, how many ectomorphs you know who competed against bigger guys and won? 🙂

If you want to read more about body types follow next link: Body types explanation.

Ok, so how did Frank Zane Trained?

According to the information we found online he had a 3 day split.

  • Workout 1: Back, Biceps, Forearms
  • Off day
  • Workout 2: Legs, Calves, Abs
  • Workout 3: Chest, Shoulders, Triceps, Abs

Read more for a detailed explanation

Workout 1: Back, Biceps, Forearms

  • Dead lifts, 6 sets
  • T-Bar rows, 3 sets for 12, 10 and 8 reps,
  • Front pull downs, 3 sets for 8 – 10 reps
  • One-arm dumbbell rows, 3 sets for 8 – 10 reps
  • One arm dumbbell concentration curls, 3 sets, 8 – 10 reps
  • Alternating dumbbell curls, 3 sets, 8 – 10 reps
  • 45-degree incline dumbbell curls for 12, 10, and 8 reps
  • Barbell reverse curls (12 reps) super-setted with seated barbell wrist curls (20 reps) done for a total of 2 sets

Workout 2: Back, Biceps, Forearms

  • Light leg extensions for warm-up
  • Squats, 6 sets for 15, 12, 11, 10, 9, and 8 reps
  • Lying leg curls, 3 sets for 12, 11, and 10 reps
  • Leg extensions for 3 sets of 12, 10, and 8 slow reps
  • Standing calf raise, 3 sets of 15 – 20 reps
  • Donkey calf raise, 4 sets of 20 – 25 reps
  • Seated calf raise, 1 4-part drop set, no rest, for 120Ă—5, 110Ă—5, 100Ă—5, 90Ă—5

Workout 3: Chest, Triceps, Shoulders

  • Barbell bench press, 6 sets, 12, 10, 8, 6, 4, and 2 reps
  • Incline dumbbell with changing incline, 3 sets for 8, 6 and 4 – 6- reps
  • Decline dumbbell flies for 12, 10, and 8 reps
  • Dumbbell pullover, 3 sets of 12, 10, and 8 reps
  • Close grip bench press, 3 sets, 12, 10, and 8 reps
  • One arm overhead extensions, 3 sets of 12, 10, and 8 reps
  • V-grip press down, 3 sets of 12, 10, and 8 reps
  • Bent over dumbbell lateral raise, 3 sets of 15, 12, and 10 reps
  • Side cable raise, 3 sets of 12, 10, and 8 reps

ABS were done each workout. Like we write in most of our articles 🙂 So stick to this advice with abs.

Now you have a general look at how he trained. You can modify and adapt this workout to your life-style.

Keep learning and trying new things.

You can see one of his recent interviews on youtube where he talks more about his approach to building a great body.

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