Frank Zane’s Diet and Workout Plan

Frank Zane's workout plan provides a roadmap for achieving a lean, sculpted physique without lifting too heavy. His renowned methods, which emphasize balance, precision, and intensity, demonstrate how to produce a timeless physique in bodybuilding. 

The Zane Way

Frank believes that an everlasting aesthetic highlights ancient proportions inspired by art and sculpture. For his training, he adjusted his physique to his natural frame, paying attention to areas where he might benefit from his genetics, such as his narrow hips and broad shoulders, and relied largely on photographs to track his development. He feels that many bodybuilders overlook this visual feedback, which he considers essential for properly understanding how one looks on stage.

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Frank also believes bodybuilding success entails overcoming obstacles. He has mentioned "the curse of potential", meaning those blessed with optimal genetics frequently falter if they do not have to work as hard. 

For those just starting, Frank suggests setting clear goals, staying patient, and using photos to track progress instead of relying exclusively on the mirror. He feels that true improvement requires knowledge and planning, which has helped him maintain a positive outlook on his physique over his successful career.

Zane's Workout Split: Overview

During his professional career, Frank Zane followed a 3-day split regimen that allowed him to exercise hard without overworking his muscles. Here's how he scheduled his workouts:

Day 1: Pull Day - (Back, Biceps, and Forearms)

Day 2: Leg and Abs - (Thighs, hamstrings, Calves, and Abs)

Day 3: Push Day (Chest, Shoulders, and Triceps)

Day 4: Rest day.

Zane maintained a three-day-on, one-day-off schedule during his peak years. He learned that training this way increased his results by allowing each muscle group the opportunity to recover while staying consistent. He tested with more regular training but discovered that it caused burnout. This routine keeps him lean and built, which fits his general focus on longevity and good health.

Frank Zane’s Workout Routine

Day 1: Back, Biceps, & Forearms

Zane's pull days target the back, biceps, and forearms with controlled, repetitive motions to produce a powerful pump. He maintained a rep range of 8-12 and aimed for 3 sets per exercise.

Back

Wide-Grip Pull-Ups (or Lat Pulldowns): 3 sets of 8-12 repetitions

Bent Over Rows: 3 sets of 8-12 repetitions

Seated Cable Rows (V-attachment): 3 sets of 8-12 reps, with emphasis on pinching the shoulder blades.

Biceps

Standing Barbell Curls: 3 sets of 8-12 reps, squeeze at the top and focus on the "pump".

Incline DB Curls: 3 sets of 8-12 reps, with a complete stretch at the bottom.

Concentration Curl for 3 sets of 10-12 repetitions, targeting each bicep. 

Forearm

Reverse Bar curls: 3 sets of 10-12 reps.

Wrist Curls (barbell or DBs): 3 sets of 12-20+ reps.

Day 2: Legs 

Zane's leg day focused on balancing power and stamina, increasing quad and hamstring size, and obtaining an aesthetic build. He also worked his abs almost every day.

Thighs

Squats (or Leg Press): 3 sets of 8-12 repetitions, with emphasis on depth and form.

Leg Extensions: 3 sets of 10-15 repetitions, pausing briefly at the top to maximize contraction.

Lying Leg Curls: 3 sets of 10-12 reps, emphasizing the negative phase to engage the hamstrings throughout the movement.

Calves

Calf Raises: 4 sets of 15-20 repetitions 

Sitting Calf Raise: 3 sets of 12-15 repetitions, emphasizing the lower calf muscles.

Abs (2-3 times a week)

Crunches: 3 sets of 20-25 repetitions.

Hanging Leg Raises: 3 sets of 15 reps, with emphasis on control.

Side Twists: 3 sets of 20 reps to activate the obliques.

Day 3: Chest, Shoulders, & Triceps

Zane's push day focused on muscle fullness and shape, especially in the chest and shoulders. 

Chest

Incline DB Press: 3 sets of 8-12 repetitions to target the upper chest.

Flat DB Flys: 3 sets of 8-12 reps, with a stretch at the bottom.

Cable Flys: 3 sets of 10-15 reps, concentrating on squeezing at the peak of the movement.

Shoulders

DB Overhead Shoulder Press: 3 sets of 8-12 repetitions 

Lateral Raises: 3 sets of 10-12 reps, to increase shoulder width and shape.

Rear Delt Flyes: 3 sets of 10-15 reps, with emphasis on rear deltoid isolation.

Triceps

Overhead DB Tricep Extension: 3 sets of 10-12 repetitions

Cable Pushdowns: 3 sets of 10-12 reps.

Close-Grip Bench Press: 3 sets of 8-12 repetitions; keep elbows tight to emphasize the triceps.

Zane's Pro Tips

Sets and Reps: Work in the 8-12 rep range, occasionally going slightly higher for accessory exercises. Concentrat on getting a pump without using overly heavy weights.

Stretching: Between sessions, stretch the working muscle to improve blood flow and elasticity of the tissue—something many bodybuilders neglect.

Progressive Resistance: Up the weight throughout the set. This gradual workload helps strength and muscle tone without overworking the body.

Rest Days & Recovery: Zane used a three-on, one-off schedule to allow his muscles to properly heal.

 

A Well Oiled Machine: Frank Zane’s Diet

Frank Zane's diet was as intentional and rigorous as his workout routine, with the goal of promoting muscle growth, fat loss, and overall definition while avoiding bulk. He focused on high-quality proteins like fish, lean meats, and eggs to aid muscle repair and preserve lean mass. Carbohydrates were strategically timed and selected, with Zane preferring complex carbs like oats, brown rice, and vegetables for long-lasting energy. Fats had their place, too, with healthy sources such as olive oil, almonds, and avocados promoting hormone health and satisfaction.

Zane was known to eat smaller, more frequent meals to maintain a constant metabolism and avoid cravings, focusing on full, unprocessed foods whenever possible. His pre-competition nutrition would frequently include reducing carbs and sodium to improve muscle definition while increasing water-rich veggies to prevent bloating. Supplementation, notably amino acids, vitamins, and minerals, helped to boost recovery and energy levels.

Final Thoughts

Zane's routine is great for anyone wishing to develop a classic, balanced physique without potential risks associated with heavy weights. Zane's practice, which focuses on muscle activation, pump, and injury prevention, demonstrates the success rate of traditional bodybuilding when done intentionally and consistently.

“The more you’re obsessed by something, the better chance you have of achieving it.” - Frank Zane

Check out similar old school lifting routines from fellow legends Mike Mentzer and Dorian Yates:

Mike Mentzer's 3-Day Split: Learn to Train Like Mike

Dorian Yates 4-Day Split: Workout Like a Champion

 

 

Sources:

[1] https://www.youtube.com/watch?v=yZthBN25ebA

[2] https://www.greatestphysiques.com/male-physiques/frank-zane/

[3] https://www.gymtostage.com/blog/frank-zane-the-legacy-of-a-legendary-bodybuilder