Frank Zane's Real Workout Routine & Diet Plan

Frank Zane is a name synonymous with the golden era of bodybuilding. Renowned for his aesthetic physique, Zane's career spanned several decades, during which he won three Mr. Olympia titles in 1977, 1977, and 1979, and set a standard for symmetry and proportion that many bodybuilders still aspire to today.

Unlike the mass-centric approach of many of his contemporaries, Zane's focus was on creating a harmonious and visually pleasing body.

This article takes a deep dive into Frank Zane's workout routine and diet plan, exploring the evolution of his methodologies from the 1970s to the present day. 

We begin by examining Zane's exercise and dietary philosophies during his competitive peak, a time when he was a dominant force in the bodybuilding world. We then transition to his later years, where Zane has become an influential author, educator, and mentor, adapting his regimen to suit the changing needs of an aging athlete.

By understanding the transformation of Zane's approach to fitness and nutrition, we gain valuable insights into the principles that guided him to success and how these principles have evolved to promote longevity and overall well-being.

Whether you're an aspiring bodybuilder or simply someone interested in the science of fitness, Frank Zane's journey offers inspiration and practical wisdom for achieving and maintaining peak physical condition at any age.

Part 1: Frank Zane in the 1970s

Background

In the 1970s, Frank Zane emerged as one of the most iconic figures in the world of bodybuilding. His journey began in the early 1960s, but it was during the 70s that he truly made his mark.

Known for his incredible symmetry, proportion, and definition, Zane's physique was a stark contrast to the mass monsters of the era that followed.

His meticulous approach to training and nutrition earned him the nickname “The Chemist”. Zane's dedication and unique philosophy culminated in winning three consecutive Mr. Olympia titles from 1977 to 1979, solidifying his legacy in the bodybuilding community.

Training Philosophy

Frank Zane's training philosophy in the 1970s was centered around the principles of aesthetics and symmetry. He believed that a well-balanced, proportionate physique was more impressive than sheer muscle mass.

Zane focused on creating a harmonious look, where every muscle group complemented the others, and each part of his body was developed to its fullest potential. This approach set him apart from his peers and made his physique a model of perfection. 

Typical Training Routine

Zane's training routine in the 1970s was designed to maximize muscle development while maintaining balance and proportion. He followed a structured weekly split, ensuring that each muscle group received adequate attention. His training was characterized by high volume, moderate intensity, and impeccable technique.

Zane emphasized the importance of proper form, mind-muscle connection, and muscle control. Zane used the pyramid method for many of his exercises, where the weight of each set was increased, but the number of reps reduced.

Frank Zane followed what he called the Growth Program. It is a 3-day split that emphasized the pulling muscles on day 1, leg muscles on day 2, and on day 3, he focused on the pushing muscles. He rested on day 4. 

However, Frank Zane said that, in hindsight, if he could redo that period, he’d follow a different routine that would allow more rest days, but we’ll get to that in Part 2 of this article.

The Growth Program

Day 1: Back, Biceps, Forearms, Abs

Back: 

• – Wide Grip Deadlifts: 3 sets (15, 12, and 10 reps) from the floor, followed by 3 sets (10, 10, and 8 reps) from blocks. 
• Occasionally do an additional 7th set of 6 reps.
• – T-Bar Rows: Using a 7-foot Olympic Bar, 3 sets of 12, 10, and 8 reps each.
• – Front Pulldowns: 3 sets, each  8 to 10 reps, stretching the lats between sets.
• – Dumbbell Row: 3 sets, each  8 to 10 reps, stretching the lats between sets.

Biceps: 

• – One Arm Dumbbell Concentration Curls: 3 sets, each 8 to 10 reps, holding the Dumbbell at the top of the movement while squeezing the biceps before lowering the dumbbell slowly.
• – Alternate Dumbbell Curls: 3 sets, each 8 to 10 reps.
• – 45 degree Incline Dumbbell Curls: 12 reps, 10 reps, 8 reps

Forearms: 

•  – Barbell Reverse Curls: 12 reps with a superset of 20 reps of seated barbell wrist curls. Perform twice and stretch out the forearms after each set. 

• – Crunches: 50 reps with a superset of 50 reps of hanging leg raises. Perform 2 to 3 sets.
• – Hanging Knee-ups: 50 reps with a superset of 50 reps of seated twists. Perform 2 to 3 sets.

Day 2: Thighs, Calves, Abs

Thighs:

• – Leg Extensions: Do 2 to 3 warm up sets to boost blood flow to the thighs.
• – Back Squats: 6 sets (15, 12, 11, 10, 9, and 8 reps). Negatives should be slower when going parallel. 
• – Leg Press: 3 sets (15, 12, and 10 reps.) Focus on going deep on the negative and avoid a lock out at the top.
• – Lying Leg Curls: 3 sets (12, 11, and 10 reps). Do hamstring stretches between sets. 
• – Leg Extensions: 3 sets (12, 10, and 8 reps). Do quad stretches between sets.

Calves:

• – Standing Calf Raise: 3 sets of 15 to 20 reps, with about 15 seconds of calf stretching between sets. 
• – Donkey Calf Raise: 4 sets of 20 to 25 reps
• – Seated Calf Raise: One 4- part descending set, without resting between sets. Do 5 sets each 120, 110, 100, and 90 reps, and spend 15 seconds of calf stretching afterward.

Ab Work:

• Do any ab exercises, but avoid hanging knee ups to rest the upper body.

Day 3: Chest, Shoulders, Triceps, Abs

Chest:

• – Barbell Bench Press: 6 sets (12, 10, 8, 6, 4, and 2 reps). Do this with a shoulder wide grip and avoid locking out at the top. Use slow negatives, and do some stretching of the pecs between sets.
• – 70-degree Incline Dumbbell Press: 4 sets, dropping the angle down after 10 reps, 8 reps, 6 reps, and finally, 4 reps.
• – 10-degree decline dumbbell flies: 3 sets (12, 10, and 8 reps).
• – Cross Bench Dumbbell Pullover: 3 sets (12, 10, and 8 reps).

Triceps:

• – Close Grip Bench Press: With hands about 12 inches (30 cm) apart, do 3 sets (12, 10 reps, and 8 reps).
• – One Arm Overhead Extensions: Leaning slightly back and holding on to a support, do 3 sets (12, 10, and 8 reps). Do some triceps stretches between sets.
• – V-Grip Pressdown: 3 sets (12, 10, and 8 reps). With each rep, hold the contraction for a full second.

Shoulders:

• – Bent Over Dumbbell Lateral Raise: 3 sets (15, 12, and 10 reps). Do shoulder stretches between sets.
• – Side Cable Raise: 3 sets (12, 10, and 8 reps). Occasionally, 3 sets of 12 reps could be done without rest, while switching from arm to arm.

Ab Work:

• – Leg raises: 4 Sets of 25 with a superset of 4 sets of 25 ab crunches.
• – Seated Twists: 100 seated twists and 4 sets of 25 hanging leg raises.

Cardio:

• – Stationary Bike: 15 to 20 minutes, or do a slow 1.5 mile run.

Emphasis on Volume, Intensity, and Technique

Zane's workouts typically consisted of 3 to 4 sets per exercise, with 8 to 12 reps per set. He preferred moderate weights that allowed him to maintain perfect form and full range of motion. Zane believed in training to failure occasionally but avoided overtraining by listening to his body and incorporating rest days as needed.

Frank Zane’s Diet Philosophy

Zane's diet in the 1970s was as meticulously planned as his workouts. He believed in the power of nutrition to sculpt his physique and enhance performance.

He focused on a balanced macronutrient intake, ensuring he consumed adequate protein for muscle repair and growth, carbohydrates for energy, and healthy fats for overall health.

He also paid close attention to meal timing, often eating smaller, frequent meals throughout the day to keep his metabolism active and muscles fueled.

Typical Diet Plan

Zane's typical diet plan included various nutrient-dense foods. He prioritized lean proteins, complex carbohydrates, and healthy fats while minimizing processed foods and sugars. He typically consumed one gram of top-quality lean protein and half a gram of carbohydrates per pound of his body weight per day. His meals were carefully portioned to meet his caloric and macronutrient needs.

Sample Daily Diet:

• – Breakfast: Egg whites, oatmeal, fruit
• – Mid-Morning Snack: Protein shake, nuts
• – Lunch: Grilled chicken breast, brown rice, steamed vegetables
• – Afternoon Snack: Greek yogurt, berries
• – Dinner: Fish or lean beef, sweet potatoes, salad
• – Evening Snack: Cottage cheese, almonds

Supplement Use and Hydration

Zane incorporated supplements to support his training and dietary goals. He commonly used protein powders, amino acids, vitamins, and minerals. Hydration was also a key component of his regimen, with Zane drinking plenty of water throughout the day to stay hydrated and support overall health.

Frank Zane's approach to bodybuilding in the 1970s was a testament to the power of science and discipline. His dedication to aesthetics, balance, and precision not only earned him numerous titles but also inspired generations of bodybuilders to pursue a more refined and harmonious physique.

Part 2: Frank Zane's Evolution Over the Years

Transition from Competitor to Mentor

After retiring from competitive bodybuilding, Frank Zane transitioned seamlessly into the role of mentor, author, and educator. His experience and insights gained from years of competing at the highest level provided him with a wealth of knowledge to share. 

Zane began focusing on helping others achieve their fitness goals, emphasizing the importance of health, longevity, and personal well-being. His books, seminars, and personal coaching sessions have guided countless individuals toward a balanced approach to fitness and nutrition.

Updated Training Philosophy

As Zane aged, his training philosophy evolved to prioritize health and functional fitness over competitive aesthetics. Recognizing the physical limitations that come with aging, he adjusted his training to maintain muscle mass and strength while minimizing the risk of injury. 

Zane incorporated practices such as yoga, stretching, and meditation into his routine to enhance flexibility, reduce stress, and promote overall well-being. Furthermore, he now recommends workout routines with more frequent rest days for recovery.

Key Principles:

• – Health and Longevity: Emphasizing exercises that support joint health and functional strength.
• – Balance and Moderation: Avoiding overtraining and ensuring adequate recovery.
• – Mind-Body Connection: Integrating mental wellness practices such as meditation and mindfulness into his fitness regimen.

Modern Training Routine

Zane's current training routine reflects his updated philosophy, focusing on maintaining muscle mass, promoting joint health, and supporting overall vitality. He continues to train regularly, but with a more moderate approach and more frequent rest days compared to the period when he trained for competitions.

According to Frank Zane, the 3 days-on, 1 day-off routine, often left him feeling fatigued, and he experienced overtraining symptoms after about a month. He recommends a 5-5-5-6 cycle; training 3 days out of 5 for three consecutive weeks, followed by 3 days out of 6 in the last week, then repeating the pattern.

With this revised cycle, the risk of overtraining is reduced. The increased recovery time between workouts will enhance strength and promote better growth.

Frank Zane’s 5-5-5-6 Training Program

Program Guide:

• – Workout 1 = back, biceps, forearms, abs
• – Workout 2 = legs, abs
• – Workout 3 = chest, shoulders, triceps
• – R = rest day

Here’s how the 5-5-5-6 program repeats itself:

(The 3-week cycle can start on any day of the week, however, for this example we’ll start on a Monday.)

Cycle One:  Train 3 days out of 5

Monday — workout 1; Tuesday — rest day; Wednesday — workout 2; Thursday — workout 3; Friday — rest day.

Cycle Two:  Train 3 days out of 5

Saturday — workout 1; Sunday — rest day; Monday — workout 2; Tuesday — workout 3; Wednesday — rest day.

Cycle Three:  Train 3 days out of 5

Thursday — workout 1; Friday — rest day; Saturday — workout 2; Sunday — workout 3; Monday — rest day.

Cycle Four:  Train 3 days out of 6

Tuesday — workout 1; Wednesday — rest day; Thursday — workout 2; Friday — rest day; Saturday — workout 3; Sunday —  rest day.

Repeat the program, starting at Cycle One.

Rest days can be used for yoga, stretching, meditation, joining the family on walks, etc.

Frank Zane’s Evolving Diet Philosophy

Zane's diet has also evolved to meet the changing needs of his body as he ages. He now focuses on nutrient-dense foods that support overall health, reduce inflammation, and promote longevity. Zane's diet emphasizes whole, unprocessed foods and is tailored to ensure he receives all necessary nutrients to maintain energy levels and muscle mass.

Key Principles:

• – Nutrient Density: Prioritizing foods rich in vitamins, minerals, and antioxidants.
• – Anti-Inflammatory Diet: Reducing inflammation through food choices to support joint health and overall well-being.
• – Gut Health: Incorporating probiotics and fiber to maintain a healthy digestive system.

Current Diet Plan

Zane’s current diet plan includes various whole foods that provide balanced nutrition. He continues to eat multiple smaller meals throughout the day to keep his metabolism active and maintain steady energy levels. Furthermore, he continues to keep his carb consumption about half, or even less, of his protein consumption.

Additional Reading: Chia Seeds for Bodybuilding

Sample Daily Diet:

• – Breakfast: Smoothie with greens, berries, protein powder, and flaxseeds.
• – Mid-Morning Snack: Nuts and a piece of fruit.
• – Lunch: Grilled salmon, quinoa, and a mixed vegetable salad with olive oil.
• – Afternoon Snack: Greek yogurt with honey and walnuts.
• – Dinner: Lean turkey or chicken breast, roasted vegetables, and sweet potato.
• – Evening Snack: Cottage cheese with sliced cucumber and cherry tomatoes.

Supplement Use and Hydration

Zane continues to use supplements to support his health, focusing on those that provide essential nutrients and promote longevity. His supplement regimen typically includes a multivitamin, omega-3 fatty acids, amino acids, and joint support formulas. Hydration remains a priority, with Zane drinking plenty of water throughout the day to support his body's needs.

Conclusion

Frank Zane’s evolution from a competitive bodybuilder to a mentor and educator demonstrates the importance of adapting fitness and diet routines to meet the changing demands of the body over time. His emphasis on health, longevity, and functional fitness serves as an inspiring model for individuals at any stage of their fitness journey. By following Zane's principles and adapting them to personal needs, anyone can achieve and maintain a healthy, balanced, and fulfilling lifestyle.

If you're looking to take your physique to another level and make every rep count like Frank Zane then you'll want to add ADABOLIC to your shaker cup!