Friday, April 16, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Home Workouts Workout Plans

Old School Muscle: The Frank Zane Growth Program

While you might never win the Mr. Olympia, that doesn’t mean you can’t train like a former champion! Build old-school muscle with this growth program from Frank Zane.  

Patrick Dale, PT, ex-MarinebyPatrick Dale, PT, ex-Marine
March 19, 2021
Fact Checked
Frank Zane Growth Program

Frank Zane Growth Program

Facebook Twitter Reddit Flipboard LinkedIn

Before bodybuilding became a sport where mass matters most, competitors had much more athletic and arguably more aesthetically-pleasing physiques. Even heavyweights like Arnold Schwarzenegger and Lou Ferrigno still looked human. Compared to golden-era bodybuilders, today’s competitors look like they’re from another planet!

Of all the old-school bodybuilders, Frank Zane was amongst the best. One of the few people to ever beat Arnie, Zane won three Mr. Olympia titles (1977, 1978, and 179) and regularly placed higher than people much bigger than him.

Zane typically competed at a bodyweight of less than 200lbs. Modern-era bodybuilders often tip the scales at 300lbs or more. His success was partly due to his attention to detail and determination to sculpt a perfectly balanced and proportional physique. This scientific approach to training and nutrition earned Zane the nickname “The Chemist.”

Classic Frank Zane
Frank Zane

Frank Zane tended to avoid bulking and cutting cycles because they didn’t give him the results he wanted. Instead, he stayed relatively lean all year round and made small changes to his diet during the run-up to competitions. He also used different training programs based on his competition calendar.

In this workout, we reveal and discuss Frank Zane’s growth program.

The Frank Zane Growth Program

Frank Zane often trained with Arnold Schwarzenegger and that influenced The Chemist’s own training methods. Arnie was a big fan of working out six days a week using a three-way push/legs/pull split, and that’s the approach Zane used for increasing muscle mass.

Remember that Zane was a professional bodybuilder, and training was his job. When not in the gym, he could dedicate himself to rest and recovery. His diet was also top-notch. Because of this, Zane could train hard six days a week and still make progress.

This combination of high frequency and high-volume training may be too much for less gifted lifters. Don’t dive head-first into the Zane growth program unless you can pay as much attention to nutrition, rest, and recovery as you do the workouts.

  • Day 1 – Back, biceps, forearms, abs
  • Day 2 – Legs, calves, abs
  • Day 3 – Chest, shoulders, triceps, abs
  • Day 4 – Repeat day one
  • Day 5 – Repeat day two
  • Day 6 – Repeat day three
  • Day 7 – Rest

Workout 1 – Back, biceps, forearms, and abs

Frank Zane Back Biceps Forearms And Abs Workout

Monday might be national chest training day, but Zane started his workout week by training his back, biceps, forearms, and abs. This was his “pulling” day.

The Frank Zane back workout starts with a classic mass builder – deadlifts. Done with a wide grip, also known as snatch-grip deadlifts, this exercise works the upper, mid, and lower back all at the same time. Zane used the pyramid method for many of his exercises, where each set was done using more weight but for fewer reps.

  • Wide grip deadlifts: 15, 12, 10 reps
  • Wide grip deadlifts: (from blocks) 10, 8, 6 reps
  • T-bar rows: 12, 10, 8 reps
  • Front pulldowns: 3 sets x 8-10 reps
  • Dumbbell row: 3 sets x 8-10 reps

Zane favored dumbbells over barbells for training his biceps. He also used the peak contraction method, which means he paused at the top of each rep and squeezed his biceps as hard as he could. This was thought to increase muscle hardness.

  • One-arm dumbbell concentration curls: 3 sets x 8-10 reps
  • Alternate dumbbell curls: 3 sets x 8-10 reps
  • 45-degree incline dumbbell curls: 3 sets x 8-10 reps

As a naturally slender ectomorph, Zane had small wrists, so he trained his forearms to make this less noticeable. Many of his contemporaries had no need to do direct forearm training as gripping heavy dumbbells and barbells gave them all the lower arm size they needed.

  • Barbell reverse curls: 12 reps supersetted with seated barbell wrist curls: 20 reps for 2-3 sets.

Frank Zane had one of the smallest, tightest waists in bodybuilding. While this was partly genetic, it’s clear that The Chemist took abs training very seriously too, and he worked them at the end of every workout, performing as many as 1000 reps in the lead-up to big competitions. Zane was renowned for his vacuum pose.

Frank Zane Waists

  • Crunches: 50 reps supersetted with Hanging leg raises: 50 reps for 2-3 sets
  • Hanging knee-ups: 50 reps supersetted with Seated twists: 50 reps for 2-3 sets.

Workout 2 – Legs, calves, and abs

Frank Zane Beach

The Frank Zane leg workout starts with leg extensions which he used as a warm-up more than a muscle builder; he saved heavy leg extensions until later in the program. Then it was onto squats using the pyramid training method.

The most remarkable thing about the Zane leg workout is how uncomplicated it is. This goes to show that you don’t need a fancy program or convoluted training program to build world-class muscle!

  • Leg extensions: 2-4 sets with light weights to warm up
  • Back squats: 15, 12, 11, 10, 9, 8 reps
  • Leg press: 15, 12, 10 reps
  • Lying leg curls: 12, 11, 10 reps
  • Leg extensions: 12, 10, 8 reps

Zane started his bodybuilding career with less-than-stellar calves. As such, he made sure to train his lower legs as hard as his thighs to keep everything in proportion.

  • Standing calf raise: 3 sets x 15-20 reps
  • Donkey calf raise: 4 sets x 20-25 reps
  • Seated calf raise*: 1 set x 20 reps (drop set)

* 5 reps with a very heavy weight, lower the weight, 5 more reps, lower the weight, another 5 reps, lower the weight, and five final reps to failure.

Frank Zane Training Abdominals

As with all his workouts, Zane finished his leg program with plenty of direct abs training. However, to rest his upper body, this did not include any hanging leg raises. Instead, he focused on variations of crunches, sit-ups, and lying leg raises, all done for high reps.

 

Workout 3 – Chest, shoulders, triceps, abs

Frank Zane

Frank Zane’s chest, shoulder, triceps, and abs workout is a bit of a marathon and took two hours or more to compete. He made sure that he hit every muscle from all possible angles. Using a combination of heavy and light exercises, this helped him create one of the best upper bodies in bodybuilding history.

  • Barbell bench press: 12, 10, 8, 6, 4, 2 reps
  • 70-degree incline dumbbell press*: 1 x 28 reps (mechanical drop set)
  • 10-degree decline dumbbell flyes: 12, 10 reps, 8 reps
  • Cross bench dumbbell pullover: 12, 10, 8 reps

*10 reps, drop bench angle down, 8 reps, drop angle down, 6 reps, drop angle down, 4 reps to failure.

The Chemist made sure he trained all three triceps heads equally by doing exercises with his upper arms in three different positions.

  • Close grip bench press: 12, 10, 8 reps
  • One-arm triceps overhead extensions: 12, 10, 8 reps
  • V-grip triceps pushdowns: 12, 10, 8 reps

The Frank Zane shoulder workout includes no overhead presses. That’s because his anterior deltoids got all the work they needed from exercises like bench presses and flyes. Instead, The Chemist made sure his shoulders were perfectly proportioned by focusing on his posterior and medial deltoids instead.

  • Bent-over dumbbell lateral raise: 15, 12, 10 reps
  • Side cable raise: 12, 10, 8 reps

Zane’s chest, shoulders, and triceps workout ends like all his other training sessions – with more abs work.

  • Hanging leg raises: 25 reps supersetted with ab crunches: 25 reps for 4 sets
  • Hanging knee-ups: 25 reps supersetted with seated twists: 100 reps for 4 sets

Frank Zane Growth Program – Cardio

Joe Weider, Zane Arnold

Frank Zane did 15-20 minutes of cardio four days per week, even during a growth training cycle. He either ran 1.5 miles or did some stationary cycling. This helped him maintain a low body fat percentage and improve his cardiovascular fitness. Cardio was done after the upper body workouts, but not on leg training days.

The Frank Zane Growth Program – Wrapping Up

Frank Zane was never the biggest or most muscular golden-era bodybuilder, but he was undoubtedly one of the most well-proportioned. Despite his comparatively lighter body weight, he had a reputation for being as strong if not stronger than his considerably heavier contemporaries.

His growth program was relatively straightforward but brutally effective. It combined heavy compound training with isolation exercises selected specifically to create a perfectly balanced physique.

While training abs every day is a somewhat controversial choice, it’s clear that this approach worked for Zane, as he had one of the best midsections in bodybuilding history.

If you’re tempted to try Zane’s growth program for yourself, you may want to start by working out just three times per week, i.e., Monday, Wednesday, and Friday. Six workouts per week may be too much and could lead to overtraining and injury.

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Training Workout Plans Workouts
Tags: Arnold SchwarzeneggerBuilding MuscleFrank ZaneLou FerrignoOld School BodybuildingOld-school
Previous Post

2021 CrossFit Open Workout 21.2: Youth vs Experience Announced (Live Updates)

Next Post

Tia-Clair Toomey, Shane Orr Shares Tips To Crushing The CrossFit Open 21.2 Workout

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine

Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.

Related Posts

Arnold Schwarzenegger
Bodybuilding

Arnold Schwarzenegger: Untold Stories Of A Young Bodybuilding Legend

Hardcore Bodyweight Exercises
Workout Plans

Hardcore Bodyweight Exercises For More Muscle and Strength

Arnold Schwarzenegger Weight Loss
Bodybuilding

Arnold Schwarzenegger Tackles Weight Loss Challenge For March

Yury Vlasov
Weightlifting

Olympic Weightlifter Yury Vlasov Passes Away At 85 Years Old

Joseph Baena
Bodybuilding

Joseph Baena Shares New Training Plan: ‘I Have Been Seeing The Best Results From This Split’

Bodybuilding Over Past 100+ Years
Bodybuilding

Dramatic Changes In Bodybuilding Over Past 100+ Years

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Etila Santiago

Etila Santiago – Complete Profile: Height, Weight, Biography

Larry Wheels Rows 6 Plates

Larry Wheels Rows 6 Plates For 5 Reps To Land Massive New Personal Record

Eddie Hall

WATCH Eddie Hall Trying To Find His One Rep Max On Barbell Press

Recent Reviews

Transparent Labs Fat Burner Stim Free Review

Transparent Labs Fat Burner Stim-Free Review: Any Good Without Caffeine?

Transparent Labs Fat Burner Review

Transparent Labs Fat Burner Review: A Recipe For Fat Loss?

Best Ashwagandha Supplement

10 Best Ashwagandha Supplement Brands Ranked

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia 2020
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

x

Fact-checked

This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.

Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.