Frank Zane is a retired professional bodybuilder who is regarded as one of the greatest bodybuilders of all time.
In this article we will discuss exactly how much dedication it takes to become one of the greatest bodybuilders of all time. It will include Frank Zane’s workout routine, his diet plan and what supplementation he used to take him to the top of the sport.
Before I dive into training programs and diet plans I am going to tell you some background information about the man himself.
Introduction to Frank Zane: The Chemist
Frank Zane was born on June 28, 1942, in Kingston, Pennsylvania, USA. He is known for his aesthetically pleasing and well-proportioned physique and has been a huge influence in the bodybuilding industry. Zane is the three time champion at Mr. Olympia, winning the title in 1977, 1978, and 1979.
He is one of only three people that have defeated Arnold Schwarzenegger in a bodybuilding contest, defeating him in the Mr. Universe competition in 1968. He then went on to win Mr. Universe two more times, in 1970 and 1972.
In 1990, Zane was awarded a Master of Arts Degree in Experimental Psychology from California State University San Bernardino. His bachelor of science degree is one of reasons he was given the nickname ‘The Chemist.’ The other reason being due to the large amount of supplements and amino acids he takes.
So, what does it take to become one of the most successful professional bodybuilders of all time? Let’s take a look at Frank Zane’s workout routine and find out.
Breaking Down Frank Zane’s Workout Routine
Frank Zane often trained with Arnold Schwarzenegger which highly influenced the way he trained. Arnie is well known for his extremely high volume training and for training six days a week.
He trained using the Push/Legs/Pull split which is identical to the well known Push/Pull/Legs (PPL) split, apart from he trains legs in-between his push and pull workouts, instead of after it. Zane used this workout split often when he wanted to increase muscle mass.
His Push/Legs/Pull workout plan would look like this:
- Monday – Back, biceps, forearms and abs
- Tuesday – Quads, hamstrings, calves and abs
- Wednesday – Chest, shoulders, triceps and abs
- Thursday – Back, biceps, forearms and abs
- Friday – Quads, hamstrings, calves and abs
- Saturday – Chest, shoulders, triceps and abs
- Sunday – Rest and Recovery
Frank Zane’s Workout Routine
Monday and Thursday: Back, biceps, forearms and abs
| Exercise | Sets | Repetitions | Muscles Worked |
|---|---|---|---|
| Wide Grip Deadlifts | 3 | 15, 12, 10 reps | Lower Back, Glutes, Hamstrings |
| Wide Grip Deadlifts (from blocks) | 3 | 10, 8, 6 reps | Lower Back, Glutes, Hamstrings |
| T-bar Rows | 3 | 12, 10, 8 reps | Upper Back, Biceps |
| Front Pulldowns | 3 | 8-10 reps | Latissimus Dorsi, Biceps |
| Dumbbell Row | 3 | 8-10 reps | Upper Back, Biceps |
| One-arm Dumbbell Concentration Curls | 3 | 8-10 reps | Biceps |
| Alternate Dumbbell Curls | 3 | 8-10 reps | Biceps |
| 45-degree Incline Dumbbell Curls | 3 | 8-10 reps | Biceps |
| Barbell Reverse Curls superset with Seated Barbell Wrist Curls | 2-3 | 12 reps superset with 20 reps | Forearms (Wrist Flexors) |
| Crunches superset with Hanging Leg Raises | 2-3 | 50 reps | Abdominals |
| Hanging Knee-ups superset with Seated Twists | 2-3 | 50 reps | Abdominals |
Tuesday and Friday – Quads, hamstrings, calves and abs
| Exercise | Sets | Repetitions | Muscles Worked |
|---|---|---|---|
| Leg Extensions (Warm-up) | 2-4 | Light weights | Quadriceps |
| Back Squats | 6 | 15, 12, 11, 10, 9, 8 reps | Quadriceps, Hamstrings, Glutes, Lower Back |
| Leg Press | 3 | 15, 12, 10 reps | Quadriceps, Hamstrings, Glutes |
| Lying Leg Curls | 3 | 12, 11, 10 reps | Hamstrings |
| Leg Extensions | 3 | 12, 10, 8 reps | Quadriceps |
| Standing Calf Raise | 3 | 15-20 reps | Calves |
| Donkey Calf Raise | 4 | 20-25 reps | Calves |
| Seated Calf Raise* | 1 | 20 reps | Calves |
| Crunches | 2-3 | 50 reps | Abdominals |
| Seated Twists | 2-3 | 50 reps | Abdominals |
| Lying Leg Raises | 2-3 | 50 reps | Abdominals |
Wednesday and Saturday – Chest, shoulders, triceps and abs
| Exercise | Sets | Repetitions | Muscles Worked |
|---|---|---|---|
| Barbell Bench Press | 6 | 12, 10, 8, 6, 4, 2 | Chest, Shoulders, Triceps |
| 70-Degree Incline Dumbbell Press* | 1 | 28 (mechanical drop set) | Chest, Shoulders, Triceps |
| 10-Degree Decline Dumbbell Flyes | 3 | 12, 10, 8 | Chest, Shoulders |
| Cross Bench Dumbbell Pullover | 3 | 12, 10, 8 | Upper Back, Chest |
| Close Grip Bench Press | 3 | 12, 10, 8 | Triceps |
| One-arm Triceps Overhead Extensions | 3 | 12, 10, 8 | Triceps |
| V-Grip Triceps Pushdowns | 3 | 12, 10, 8 | Triceps |
| Bent-over Dumbbell Lateral Raise | 3 | 15, 12, 10 | Shoulders |
| Side Cable Raise | 3 | 12, 10, 8 | Shoulders |
| Hanging Leg Raises superset with Ab Crunches | 4 | 25 reps each | Abdominals |
| Hanging Knee-ups superset with Seated Twists | 4 | 25 reps and 100 reps | Abdominals |
Sunday – Rest and Recovery
Zane trained abs at the end of every workout, helping him achieve one of the smallest, tightest waists in bodybuilding. His vacuum pose is one of the most iconic poses in bodybuilding and is a display of amazing muscular control.
He did 15-20 minutes of cardio four days per week, after his upper body workouts. He either ran 1.5 miles or did some stationary cycling which helped him maintain a low body fat percentage and improve his cardiovascular fitness.
So, how is it possible to fuel such an intense workout schedule and stay energized through theses intense workouts? Let’s have a look into Frank Zane’s diet plan and find out.
Breaking Down Frank Zane’s Diet Plan
Frank Zane’s diet plan was different compared to other professional bodybuilders. He didn’t have bulking and cutting cycles as he liked to stay lean all year round. His diet was high in protein, moderate in fat and low in carbs to maintain lean muscle mass and fuel himself with energy for workout sessions.
Zane’s had a daily calorie intake of between 2,500–3,000. He consumed half a gram of carbs and one gram of protein per pound of his bodyweight to maximize muscle growth and recovery.
His diet consisted of natural and nutrient-dense foods, such as chicken, beef, eggs, tuna, almonds, fruits and vegetables. He avoided dairy in his diet but consumed cheese to get the essential calcium needed in his diet.
Frank Zane’s Diet Plan would look like this:
| Meal | Food/Supplements |
|---|---|
| 1 | Baked yam, 3 soft-boiled egg, 8 oz of calf liver |
| 2 | Vegetables, Cottage cheese, 8 oz of steak |
| 3 | Potatoes,Cheese, 6-egg omelette |
| 4 | Large salad, 8 oz of ground beef |
Frank Zane’s Supplements
When competing, Zane used whey protein, multivitamin and amino acid supplements.
Whey Protein: All professional body builders use whey protein in their bodybuilding regimen. It aids in building lean muscles and muscle recovery.
Multivitamins: He takes high-quality multivitamins to ensure he gets essential micronutrients before a competition.
Branched Chained Amino Acids (BCAAs): Our body can produce 10 out of the 20 amino acids required to build muscle. We can get the remaining 10 amino acids from supplements.
I don’t know the exact brand of the supplements that Zane used but I have some recommendations for you. I have done a lot of research and testing on some of the supplements that Zane used and written a review on the best product for each supplement.
Here are the best products based on my studies:
Best Whey Protein: Optimum Nutrition Gold Standard Pre Workout Powder
Best Multivitamins: Centrum Advance 50+ Multivitamin & Mineral Tablets
Best BCAA’s: Optimum Nutrition Gold Standard BCAA Train + Sustain
Conclusion: Zane’s Influence on Bodybuilding
Frank Zane is regarded as one of the greatest bodybuilders of all time, having won both the Mr. Olympia title and Mr. Universe title 3 times. He often trained with Arnold Schwarzenegger which highly influenced his high volume training, using the Push/Legs/Pull workout split.
His daily calorie intake was between 2,500 – 3,000 and was high in protein, moderate in fat and low in carbs to maintain lean muscle mass and fuel himself with energy for workout sessions.
If you have been training for a while and are not seeing your desired results, there is no better time to kickstart your bodybuilding journey. You now have all the tools you need to take your training and physique to the next level, provided to you by one of the greatest bodybuilders of all time, Frank Zane.
Give it a go, try out Zane’s training program for 12 weeks and really test your strength and endurance. If you have any question, leave a comment in the comments section below and I will reply as soon as possible.