Subj: Frank Zane Workout Routine for lean gains and aesthetics.
An aesthetic body looks good. It’s lean, has the right muscle proportions, and looks natural.
No one captured the aesthetic look better than Franz Zane.
Frank Zane is a competitive body builder and fitness advocate. He competed against Arnold Schwarzenegger, Serge Nubret and other bodybuilding legends of the Golden Era.
As a natural trainer, the Frank Zane look is the look to aspire for.
This article contains Frank Zane’s workout. The same one he used when training for the Mr. olympia and was the best workout for building muscle mass.
This workout can be found in Frank Zane’s book: The Workouts: Personal Training Diaries. The workout below is a summarized version of the Frank Zane workout I found on his official blog.
The Frank Zane Workout Routine
The Frank Zane workout is split into 3 parts: Push, Pull and Legs. Meaning on day 1 you train your ‘push’ muscles, day 2 train ‘pull’ muscles, and day 3 is leg training day.
Frank Zane’s Olympia workout was the grandfather of the modern PPL (push, pull, Legs) workout used by many trainers today.
Day One: “Pull” Muscle Training – Back, Biceps, Forearms, Abs
The pull muscles are anything that require a pulling motion to bring the weight toward your body.
One arm Dumbbell Concentration Curl 3 x 8-10 for each arm
Alternate Dumbbell Curls 3 x 8-10
Incline Dumbell Curls 12, 10, 8 on a 45-degree angle
Barbell Reverse Curls for 12 reps and seated Barbell Wrist Curls for 20 reps. Perform these forearm exercises in superset fashion for a total of two supersets.
Day Two: Leg Day – Thighs, Calves, Abs
Standing Calf Raise 3 x15-20. Keep knees slightly bent to get a deeper stretch at the bottom.
Day Three: Pushing muscles – Chest, Shoulders, Triceps, Abs
Other Points on the Frank Zane Workout Routine
- This routine helps build muscle size because it incorporates one power lifting type movement into each workout. In this case, Squat, Deadlift and Bench Press.
- Be sure to perform the negative portion of the lift slower than positives.
- Incorporate lots of stretching into your workout. Stretching was done between each set. Hold stretches for 15 seconds. Stretching helps improve muscle recovery and makes the muscles appear leaner. Stretching keeps you from becoming blocky, clumsy and muscle bound.