Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kiel DiGiovanni, Co-founder
FACT CHECKED
Frank Zane's workout routine produced possibly the most aesthetic physique in bodybuilding history. Having one of the smallest waistlines in Mr. Olympia's history, he captured the title 3 times, including beating Arnold Schwarzenegger. He did all this even though he weighed less than 200lbs, the second man to have achieved this.
Nicknamed "The Chemist," Frank Zane's training and diet were meticulous and calculated, which made his body arguably the most aesthetic in bodybuilding history. This article will go over Frank Zane's training principles and lay out his workout routine.
Who Is Frank Zane?
Frank Zane is one of the most prominent bodybuilders who walked across the stage. He competed during the golden age of bodybuilding, which lasted from 1961 to 1983. However, his interest in bodybuilding started much earlier, at the age of 14 in 1956. Like many early bodybuilders, his passion grew after he saw a bodybuilding magazine, and he was in awe of the athletes' god-like physiques.
In 1961, he made his pro debut with a less-than-stellar performance, placing 17th at the 1961 Mr. Pennsylvania. If anyone made any judgments on Frank Zane's rookie performance, they'd be very wrong. That next year, he began winning most of his contests and placing 2nd and 3rd in a few.
We'll list his contests below, but Frank Zane started kicking ass. What's even more astounding is Frank Zane was relatively small compared to the other bodybuilders at the time. He stood at 5 feet 9 inches (1.75 m) and had a competition weight of just 190 lbs when he won Mr. Olympia.
We should note that he was competing against Franco Columbu, the first Mr. Olympia winner under 200 lbs. You can check out this YouTube short to see the two of them competing next to each other. Both have awesome physiques but look at Frank Zane's V-shape. This is why he was known for his Greek-like aesthetics.
Here's a summary of Frank Zane's contests. The number of first-place finishes is astounding, let alone second and third place finishes. It's insane.
- 1961 Mr. Pennsylvania (17th place)
- 1962 Mr. Keystone (Winner)
- 1963 Mr. Keystone (2nd)
- 1965 Mr. Sunshine State (Winner)
- 1965 IFBB Mr. Universe (1st, Medium Height category)
- 1966 IFBB Mr. America (1st, Medium)
- 1967 IFBB Mr. America (1st, Medium)
- 1967 IFBB Mr. Universe (3rd, Tall)
- 1968 IFBB Mr. America (Winner)
- 1968 IFBB Mr. Universe (Winner)
- 1970 NABBA Mr. Universe (Winner)
- 1971 NABBA Pro Mr. Universe (1st, Short)
- 1972 NABBA Pro Mr. Universe (Winner)
- 1972 IFBB Mr. Olympia (Under 200 lbs, 4th)
- 1973 IFBB Mr. Olympia (Under 200 lbs, did not place)
- 1974 IFBB Mr. Olympia (Under 200 lbs, 2nd)
- 1975 IFBB Mr. Olympia (Under 200 lbs, 4th)
- 1976 IFBB Mr. Olympia (Under 200 lbs, 2nd)
- 1977 IFBB Mr. Olympia (Under 200 lbs & Overall Winner)
- 1978 IFBB Mr. Olympia (Under 200 lbs & Overall Winner)
- 1979 IFBB Mr. Olympia (Under 200 lbs & Overall Winner)
- 1980 IFBB Mr. Olympia (3rd)
- 1981 IFBB Mr. Olympia – boycotted
- 1982 IFBB Mr. Olympia (2nd)
- 1983 IFBB Mr. Olympia (4th)
Frank Zane's Upper/Lower Workout Routine
Frank Zane has used various training programs throughout his career. We will take advantage of this and lay out 3 different training programs that will suit different people's needs.
We're going to start with a simple, upper/lower split that Frank Zane would use. It seems this was utilized more during times of maintenance.
Keeping it simple, he would perform just 2 sets of 10 reps for each exercise—easy, Peasey. Here's how it would look.
Upper Split
- Bench press
- Dumbbell flyes
- Leverage rowing or bent-over row
- Pull down
- Press behind neck
- Side dumbbell lateral raise
- Lying extension
- Dips
- Barbell curl
- Alternate dumbbell curl Reverse curl
Lower Split
- Parallel squat
- Hack squat
- Stiff-legged deadlift
- Donkey calf raise
- Calf machine standing raise
- One-legged calf raise
- Hanging knee up
- Tension sit up
- Seated twist
Frank Zane's Prep Workout Routine
When Frank was prepping for competition with his serious training, he followed a 3-day on, 1-day off split using a Pull, Legs, Push workout scheme. Here's a video where you can see him talking about it.
With that said, here is Frank Zane's workout routine when preparing for competitions. This could be used by serious bodybuilders looking to maximize muscle growth.
Pull Day
| EXERCISE | SETS | REPS |
| Wide Grip Deadlift | 3 | 15/12/10 |
| Rack Pulls (just below knees) | 3 | 10/10/8 |
| T-Bar Rows | 3 | 10 |
| Front Pulldown | 3 | 10 |
| One Arm Dumbbell Row | 3 | 10 |
| Dumbbell Concentration Curl | 3 | 8-10 |
| Alternating Dumbbell Curl | 3 | 8-10 |
| Incline (45 degree) Dumbbell Curl | 3 | 8-10 |
| Barbell Reverse Curl (superset) | 2 | 12 |
| Barbell Wrist Curl (superset) | 2 | 20 |
Leg Day
| EXERCISE | SETS | REPS |
| Back Squats | 6 | 15/12/11/10/9/8 |
| Leg Press | 3 | 15/12/10 |
| Lying Leg Curls | 3 | 12/11/10 |
| Leg Extensions | 3 | 12/10/8 |
| Standing Calf Raise | 3 | 15-20 |
| Donkey Calf Raise | 4 | 20-25 |
| Seated Calf Raise | 1(dropset total of 20 reps) | 5/5/5/5 |
Push Day
| EXERCISE | SETS | REPS |
| Barbell Bench Press | 6 | 12/10/8/6/4/2 |
| Incline Dumbbell Press | 4 | 10/8/6/4 |
| Decline Dumbbell Flys | 3 | 12/10/8 |
| Dumbbell Pullover | 3 | 12/10/8 |
| Close Grip Bench Press | 3 | 12/10/8 |
| One Arm Dumbbell Overhead Extension | 3 | 12/10/8 |
| V-Grip Press Down | 3 | 12/10/8 |
| Bent Over Dumbbell Lateral Raise | 3 | 15/12/10 |
| Side Cable Raise | 3 | 12/10/8 |
Frank Zane Modified Workout Routine
After Frank retired from bodybuilding, he stayed in the gym and continued lifting weights. However, his 3-day on and 1-day off workout routine would be too strenuous to continue. Also, that much volume wouldn't be necessary for his post-competition life. Therefore, he simply modified his pull, leg, and push routine to give him more rest.
He followed what he called a 5,5,5,6 cycle. It sounds a bit more complicated than a traditional split, but it makes sense. When running this modified plan, he would train 3 days out of 5 for 3 weeks, followed by training 3 days out of 6 his last week.
Cycle 1
- Monday —Pull
- Tuesday — Rest day
- Wednesday — Legs
- Thursday — Push
- Friday — Rest day
Cycle 2
- Saturday — Pull
- Sunday — Rest day
- Monday — Legs
- Tuesday — Push
- Wednesday — Rest day
Cycle 3
- Thursday — Pull
- Friday — Rest day
- Saturday — Legs
- Sunday — Push
- Monday — Rest day
Cycle 4
- Tuesday — Pull
- Wednesday — Rest day
- Thursday — Legs
- Friday — Rest day
- Saturday — Push
- Sunday — Rest day
5 Frank Zane Training Principles
Let's get into the training variables and principles that shaped Frank Zane's workout routine.
1. Use Big, Compound Movements For Your Base
Frank Zane looked as though his body was meticulously chiseled, leading many people to assume he used isolations and machines extensively. While he did, he still believed that most of his muscle mass came from the big compound movements.
Perhaps the best example is Frank Zane's claims that rack pulls, or an elevated deadlift, were responsible for adding the mass on his back. When questioned about the mass and width of his back, Frank Zane claimed that when he started doing rack pulls, "My back became wide and thick.." If you have read SET FOR SET for any length, you would know we have talked about rack pulls often, as we think they're a highly underutilized exercise for back development.
2. Be Strategic
Frank Zane had a purpose for everything he did. Let's take the rack pull again. Frank specifically set up the rack pull so that he would pull at knee level. He did this because he didn't want his legs as involved and treated them like a back exercise.
The point is that he didn't do exercises just because. Everything he did had a reason. This doesn't mean it's the only way or the perfect way, but Frank just believed you needed a bit of a strategy.
We'll give you an example from our programming. When we train back, we will usually perform chin-ups instead of pull-ups. This is because they use more muscle mass, are great for the biceps, and build the traps to a greater degree than pull-ups. Then, to isolate the lats more, we will perform lat-pulldowns. Of course, there are other ways to do it, but you should have a strategy and reason for doing what you do.
3. Use A Mixture Of Loads
Frank Zane was well known for his use of lightweights. However, he firmly believed in the use of heavier weights as well. In fact, he would work up to some heavy doubles for some of his compound movements.
Performing reps throughout the spectrum will allow you to build strength and mass. Some hardcore bodybuilders will think they don't care about strength; they just want mass. A stronger muscle can lift more weight and improve conditioning, while heavier loads strengthen the joints. Even if muscle mass is your number 1 priority, it's still a good idea to use heavier loads (>85% 1RM) on at least one exercise for each movement pattern.
4. Loved Using A Ladders
Piggybacking on the above, Frank Zane utilized ladders significantly in many of his programs. This means that with each successive set, he increased the loads and decreased the reps.
Using this strategy allowed Frank to train the spectrum daily, allowing a lot of volume while providing some strength. Depending on the exercise, this range varies, but the general concept remains true. One last caveat is that this training style can be more interesting and add a little variation.
5. Train When You're Training
Frank Zane would probably lose his shit if he trained at any big box gym these days. It's impossible not to notice the amount of people playing on their phones, taking pictures, and editing TikTok reels. Even when people may not do this, most seem to lack intensity and just go through the motions. Not good.
Frank Zane took his training seriously and promoted things like concentrating on your workout and developing a mind-muscle connection. He fully believed in using intensity and concentration in the gym.
Frank Zane's Diet
Frank's diet seems to be your basic bodybuilder diet: clean proteins, healthy carbs, healthy fats—your basic whole-food diet.
Concerning his macros, his breakdown seems to vary depending on the time of year. What we do know for sure is that he favored protein year-round and suggested eating at least 1 gram per pound of body weight. However, as he approached a contest, he would increase his protein intake slightly. At 200lbs, he says he'd eat around 240 grams of protein per day.
Regarding carbs, he says he'd eat 50% or less than his protein intake. For example, if he was eating 240 grams of protein, he'd only have 120 grams of carbs or even less.
In his blog, he suggests a type of carb cycling. For three days, your carb intake should be half your protein intake. Then, on the fourth day, increase your carb intake to your protein intake. If you weigh 180lbs, this 4-day cycle will look like this;
- Day 1: Protein 180g // Carbs 90g
- Day 2: Protein 180g // Carbs 90g
- Day 3: Protein 180g // Carbs 90g
- Day 4: Protein 180g // Carbs 180g
On a side note, Frank Zane probably has the most up-to-date and informational blog of any major bodybuilder. He regularly posts about his training, nutrition, recovery—everything! To be clear, one of the best and arguably most aesthetic bodybuilders ever regularly gives tips and advice for free!
Frank Zane's Supplementation
Frank Zane was well known for using various supplements. In fact, this is one of the reasons he got the nickname "The Chemist.". These included things like protein powder and amino acids. At the time, amino acids were somewhat new, making his consumption a bit foreign to other lifers.
Here's the supplement regime he listed in his blog.
Frank Zane's Supplementation Regime
- Super Sports Amino Acid Caps: 3 (empty stomach)
- Vita-Minz Minerals Caps: 1 X 2-3 times per day (empty stomach)
- L-Arginine Caps: 1-2
- L-Glutamine: 1tsp (before breakfast)
- L-Tryptophan: 2-3 Caps (before bed w/ fruit)
- Melatonin: (10-20mg before bed, sometimes if needed for sleep)
- Mega Zyme (enzymes): 2 with every meal
- Liver extract
Final Say On Frank Zane's Workout Routine
If you haven't, we'd strongly encourage you to check out videos and pics of Frank Zane competing and posing. All of Mr. Olympia's bodies are astounding, but Frank Zane somehow stands out, even with his smaller frame. He embodies the physique most men truly want: a slim waist, broad shoulders, a massive & thick back, an awesome core, perfectly proportioned arms – you could go on and on. Luckily, he has been very open with his training and has laid it out there for anyone to use. If you want to build a physique that places aesthetics above mass, you must check out Frank Zane's routine (it'll put mass on you, too!)
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Garett Reid
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