When the topic is Golden Era bodybuilding workouts, we think of Zane. Frank Zane is one of 14 people who won a Mr. Olympia title and left an indelible mark on history. Zane was not only the fifth bodybuilder to win an O title (he won three), but he also had a 190-pound physique masterpiece that set the aesthetic benchmark.
Combining symmetry, presentation, and conditioning, Zane was enough to upset several Golden Era heavyweights. For example, Arnold Schwarzenegger was defeated by Zane in the 1968 Mr. Universe competition. As Zane is the godfather of aesthetic bodybuilding techniques, we’ll be sharing his Golden Era training philosophy and preferred training concepts with you as well.
The Symmetry Ideal: Frank Zane’s Influence
Frank Zane’s name is connected with the golden era of classic bodybuilding training. Before diving into Frank Zane training routine, we must mention that his career spanned several decades, and he won three Mr. Olympia championships in 1977, 1978, and 1979. Zane set a standard for symmetry and proportion that many bodybuilders today aspire to in the Golden Era bodybuilding workouts.
Let’s begin by looking at Zane’s training and dietary Golden Era training philosophy during his competitive prime. He was a dominant force in the 1970s bodybuilding methods and the bodybuilding industry overall. In later years, he has become a renowned author, lecturer, and mentor, adjusting his regimen to meet the changing needs of an aging athlete.
Zane was successful because of his approach to fitness and nutrition. This provided vital insights into the concepts that led to his success and how these principles have evolved to promote overall health and longevity.
Whether you’re a bodybuilder or just interested in the science of fitness, Frank Zane’s journey provides inspiration and practical advice for reaching and maintaining top physical condition at any age.
Legend Frank Zane’s Official Website: 3X Mr. Olimpia – Frank Zane
Key Principles of Aesthetic Bodybuilding
Frank Zane training routine in the 1970s was based on aesthetics and symmetry. He thought that a well-balanced, proportionate figure was more impressive than pure muscle mass.
Zane aimed to achieve a harmonic appearance, symmetry and proportion in muscle building in which each muscle group complemented the others, and each portion of his physique was developed to its utmost capacity. This method distinguished him from his colleagues and made his body a paragon of perfection.
Finish your aesthetic session by packing your stuff in our Essentials Sports Barrel Bag, which is designed to complement the clean, classic gym appearance of the Golden Era.
Classic Golden Era Training Split
Zane’s workout regimen in the 1970s was intended to optimize muscle development while retaining balance and proportion. He used a systematic weekly old school workout splits to ensure that each muscle group got enough attention. His training style was distinguished by great volume, moderate intensity, and flawless technique.
Zane emphasized the importance of good form, mind-muscle connection, and muscle control. Zane used the pyramid method for several of his routines, increasing the weight of each set while decreasing the number of reps.
Frank Zane pursued what he dubbed the Growth Program. He used a three-day split, emphasizing pulling muscles on day one, leg muscles on day two, and pushing muscles on day three. He relaxed on day four. This was his way of hypertrophy training routines of Golden Era bodybuilding workouts.
To do these old-school workout splits with full range of motion and comfort, train in breathable men’s workout shorts.
Golden Era Exercise Choices
1970s bodybuilding exercises shaped the world of aesthetic muscle building. If you are into bodybuilding like Zane, layer up with one of our training hooded tops, which are made to promote mobility while keeping you toasty in style.
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Now, let’s see the 3-day routine of Frank Zane!
Day 1: Back, Biceps, Forearms, Abs
Back:
– Wide Grip Deadlifts: 3 sets (15, 12, and 10 reps) on the floor, then 3 sets (10, 10, and 8 reps) on blocks.
On occasion, perform an additional 7th set of 6 reps.
– T-Bar Rows: Three sets of 12, 10, and 8 reps with a 7-foot Olympic Bar.
– Front pulldowns: three sets of eight to ten reps, with lats stretched in between.
– Dumbbell Row: 3 sets of 8 to 10 reps, extending the lats in between sets.
Biceps:
– One Arm Dumbbell Concentration Curls: 3 sets of 8 to 10 reps, holding the dumbbell at the top of the action and squeezing the biceps before carefully lowering the dumbbell.
– Perform three sets of alternate dumbbell curls, each with 8 to 10 reps.
– 45 degree incline dumbbell curls: 12 reps, 10 reps, and 8 reps.
Forearms:
– Perform 12 reps of barbell reverse curls followed by 20 reps of seated barbell wrist curls. Perform twice, stretching the forearms after each set.
Abs:
– Perform 50 crunches followed by 50 hanging leg lifts. Perform 2–3 sets.
– Hanging knee-ups: 50 reps with a superset of 50 sitting twists. Perform 2–3 sets.
Day 2: Thighs, Calves, Abs
Thighs:
– Leg Extensions: Perform 2-3 warm-up sets to increase blood flow to the thighs.
– Perform six sets of back squats (15, 12, 11, 10, 9, and 8 reps). Negatives should move slower when parallel.
– Leg Press: three sets (15, 12, and 10 repetitions). Focus on diving deep on the negative to avoid a lockout at the top.
– Perform three sets of lying leg curls (12, 11, and 10 reps each). Perform hamstring stretches in between sets.
– Perform three sets of leg extensions (12, 10, and 8 reps each). Perform quad stretches in between sets.
Calves:
– Standing Calf Raise: 3 sets of 15 to 20 reps, with a 15-second calf stretch in between.
– Donkey Calf Raise: 4 sets of 20-25 repetitions.
– Seated Calf Raise: Perform a four-part descending set without resting between sets. Do five sets of 120, 110, 100, and 90 reps, followed by 15 seconds of calf stretching.
Abs:
Perform any abdominal exercises, but avoid hanging knee ups to relax the upper body.
Day 3: Chest, Shoulders, Triceps, Abs
Chest:
– Six sets of Barbell Bench Press (12, 10, 8, 6, 4, and 2 reps). Use a shoulder-wide grip and avoid locking out at the top. Use slow negatives and stretch the pectorals in between sets.
– 70-degree incline Dumbbell Press: 4 sets, with the angle reduced after 10 reps, 8 reps, 6 reps, and ultimately 4 reps.
– Perform three sets of 10-degree decline dumbbell flies (12, 10, and 8 reps).
– Perform three sets of cross bench dumbbell pullovers (12, 10, and 8 reps).
Triceps:
– Close Grip Bench Press: Perform three sets with hands about 12 inches (30 cm) apart (12, 10 reps, and 8 reps).
– Do three sets of one-arm overhead extensions while leaning slightly back and holding on to a support. Perform some triceps stretches in between sets.
– V-Grip Pressdown: 3 sets (12, 10, and 8 repetitions). Hold the contraction for one full second on each rep.
Shoulders:
– Bent Over Dumbbell Lateral Raise: 3 sets (15, 12, and 10 reps). Perform shoulder stretches in between sets.
– Three sets of Side Cable Raise (12, 10, and 8 repetitions each). Occasionally, three sets of 12 reps could be completed without rest, alternating from arm to arm.
Abs:
– Perform four sets of 25 leg lifts, followed by four sets of 25 ab crunches.
– 100 sitting twists, followed by four sets of 25 hanging leg lifts.
Cardio:
– Stationary bike for 15 to 20 minutes, or a slow 1.5-mile run.
More Details About Frank Zane
In 1964, Zane graduated from Wilkes University (Bachelor of Science degree) and in 1977 from Cal State LA (Bachelor of Arts degree), both in psychology. He then completed his master’s degree in 1990 (Master’s degree in Experimental Psychology from Cal State SB, California).
Zane has written many books on Bodybuilding and in 2003 he received the “Lifetime Achievement” award from the Arnold Classic competitions. Frank Zane earned the nickname ‘The Chemist‘ due to his strong educational background in chemistry. His deep understanding of nutrition and supplementation set him apart in the bodybuilding world, contributing to his legendary physique and success in competitions
Since 1980, Frank Zane has opened a gym in California, focusing on “personal training”. In 2005 he worked as a consulting producer on the movie “See Arnold Run”. He now works on his own website, attends seminars and personally coaches weightlifters with his eponymous personal training system (The Zane Experience).
We have shared Frank Zane’s life, his achievements and his workout style! Hope you find this blog interesting 😊
