Frank Zane Growth Workout Plan

The 1970s and 1980s are widely regarded as the golden era of bodybuilding. This era earned its reputation because the prominent bodybuilders of that time showcased both impressive size and aesthetic appeal.

When Frank Zane entered the bodybuilding scene, the concept of “aesthetics” took on a new dimension. His physique wasn’t just about size; it epitomized a remarkable combination of size, definition, and aesthetic appeal.

Frank Zane’s overall stature was so striking that it could rival the gods themselves, even causing Zeus a moment of envy. He solidified his legacy by clinching the prestigious Mr. Olympia title three times, including a victory over the legendary Arnold Schwarzenegger.

Let’s talk about Frank Zane workout philosophy, Zane’s prime focus is quality over quantity. The finesse presented by his physique was the result of combining both heavy and light training sessions.  He designed his training program in such a manner that it promoted size gains on one hand and ensured leanness and symmetry on the other hand.

What was his training program? How did he train? Was he lifting too heavy? You will find the answers to all these questions here.

Decoding the Frank Zane Growth Workout

Frank Zane typically followed a three-day split for his growth workout program. This split focused on training the pulling muscles on Day one, dedicating Day two to leg training, and targeting the pushing muscles on Day three, following the PPL (Pull, Legs, Push) structure.

Frank Zane’s workout routine was meticulously crafted by him to ensure that each session incorporated at least one powerlifting movement. This was primarily done to add the component of heavy lifting in his workout routine to promote strength and size gains.

Some other elements of Frank Zane’s growth workout program included the following:-

• Stretching movements were performed in between the sets on day one that targeted the lats. This enabled Zane to get a wider back.
• Peak contraction was ensured in every bicep movement along with controlled eccentrics.
• The squats performed in this workout program were performed in a “below parallel” manner.
• Leg presses were done with higher reps to get an overall pump in the quadriceps.
• Bench presses were done with a shoulder-width grip to emphasize pectorals, front deltoids, and the triceps.
• The pressing movements were performed without any lockout at the top and with a slow negative phase.
• Movements that targeted the abdominals were performed with fairly high reps.

Did Frank Zane Lift Heavy?

If your goal is to gain strength and muscle size, lifting heavy weights is typically recommended. However, aspiring to achieve a physique resembling that of bodybuilding legend Frank Zane would necessitate certain adjustments to this conventional notion.

Frank Zane’s workout plan consists of both heavy and light training. In the earlier phase of his career, he trained with lighter weights performing higher reps with them. This provided him with the leanness that let him win various bodybuilding titles. But winning the Mr. Olympia title was still his dream.

Joe Weider was impressed with his definition but he also suggested Zane to gain some size so that he could become a strong contender for the Mr. Olympia title.

In 1977, under the guidance of Joe Weider, Frank Zane made adjustments to his training program. During this period, his workouts typically involved performing three sets of three to four exercises for all body parts, excluding the calves and abdominals.

This protocol was characterized by a lower volume. This training system allowed Frank Zane to gain a considerable amount of size which led him to win the glorious Mr. Olympia title in 1977. He proved that there is no other alternative to gain size apart from lifting heavier weights. But you should also be careful about your form as lifting heavier weights with poor form can lead to injury.

Training with lighter weights and performing higher reps with them further promotes leanness and definition which gives an aesthetic appeal to one’s physique.

Frank Zane Workout Split

The Frank Zane workout split can be explained through his 5,5,5,6 training protocol. With this workout split, you can effectively train your entire body in 3 days.

The schedule of Frank Zane’s workout can be outlined as follows.

Cycle 1

1. Monday: Back, biceps and forearms
2. Tuesday: Rest day
3. Wednesday: Legs
4. Thursday: Chest, shoulders, and triceps
5. Friday: Rest day

Cycle 2

1. Saturday: Back, biceps and forearms
2. Sunday: Rest day
3. Monday: Legs
4. Tuesday: Chest, shoulders, and triceps
5. Wednesday: Rest day

Cycle 3

1. Thursday: Back, biceps and forearms
2. Friday: Rest day
3. Saturday: Legs
4. Sunday: Chest, shoulders, and triceps
5. Monday: Rest day

Cycle 4

1. Tuesday: Back, biceps and forearms
2. Wednesday: Rest day
3. Thursday: Legs
4. Friday: Rest day
5. Saturday: Chest, shoulders, and triceps
6. Sunday: Rest day

Note: After completing all four cycles, you would restart the training program from Cycle 1 and continue following the respective training patterns.

The Frank Zane workout plan presented here is performed in cycles. If you don’t skip any of your workouts, these cycles will naturally repeat themselves in the same pattern after every 3 weeks.

By following this PPL workout split, every 3 weeks each workout is performed 4 times.

Overall, you have 9 rest days and 12 training days. One of the most unique features of this PPL workout split is that you always end up getting the same day of the week off. It simply depends on the day from which you start your cycle. For instance, if you start to train as per this split on Monday, every week you will get Fridays off.

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This workout split divides your entire body into three sections, allowing for a greater focus on each body part and ensuring that you can effectively work each muscle group.

Moreover, this split provides more time for recovery between workouts that target the same muscle groups. It further ensures that the soreness that you will experience after your workout would be limited to only a small section of your body. Your entire upper body won’t be sore in one training session.

Frank Zane’s 5-5-5-6 workout split is designed to promote greater growth by allowing ample rest between consecutive workouts targeting the same muscle groups. This approach facilitates more strength and size gains over time. Undoubtedly, Frank Zane’s workout philosophy stands out as unique and effective in the realm of bodybuilding.

Frank Zane Workout Routine

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You might have noticed that the exercises presented in this workout routine are very basic in nature. Don’t switch them and substitute them for any other fancy movement. The exercises outlined here have the potential to yield both strength and size gains, particularly when accompanied by a well-planned diet.

The compound movements outlined here should be performed with a full range of motion especially slowing down during the negative phase. If your form is getting compromised, lower down the weights.

The Bottom Line

Undoubtedly, Frank Zane showcased one of the most fully developed and aesthetically pleasing physiques of all time.

Frank Zane’s Growth workout program promotes strength gains along with eye-catching aesthetics. Although this program was used by Frank Zane in the 70s and 80s, this old school routine is still significant in today’s scenario. Following this old-school routine can still yield significant results, making it a valuable option for achieving your fitness goals.