Quick Answer: Frank Zane built his iconic “aesthetic” physique with high consistency, lots of quality volume, and a deliberate mix of compound lifts plus precise isolation work. In-season, he often ran a Pull-Legs-Push rotation with frequent training days. Off-season or maintenance phases were more straightforward (think upper/lower). If you want to train like Zane today, keep the structure but scale the volume, prioritize pristine form, and avoid behind-the-neck pressing.
| Key Takeaways | What to do |
|---|---|
| Pick the right split for your recovery | Upper/Lower for sustainability, Pull-Legs-Push for aggressive growth |
| Train with intention | Every exercise has a “job” (mass, shape, detail, weak-point) |
| Use multiple rep ranges | Mix moderate reps with some heavier work on big movements |
| Volume is a tool, not a personality | If performance drops, cut sets, not sleep |
| Don’t copy risky 70s exercise choices | Skip behind-the-neck press and use safer shoulder-friendly swaps |
Medical note: This article is for educational purposes and is not medical advice. If you have injuries or medical conditions, check with a qualified professional before starting a new program.
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Who Is Frank Zane?
Frank Zane, nicknamed “The Chemist,” is one of bodybuilding’s most legendary “aesthetics first” champions. He is best known for his small waist, clean lines, and classic proportions, plus winning the Mr. Olympia title three times (1977, 1978, 1979). He’s also famously credited with beating Arnold Schwarzenegger at the 1968 IFBB Mr. Universe (not at the Mr. Olympia, where Arnold won multiple times and returned to win again in 1980).
Zane started training as a teenager and steadily built momentum through the 1960s and 1970s. Compared to the mass monsters around him, he was relatively light onstage, yet he made it work by being dialed in on symmetry, presentation, and detail.
Here’s a summary list of contests (as commonly reported):
- 1961 Mr. Pennsylvania (17th place)
- 1962 Mr. Keystone (Winner)
- 1963 Mr. Keystone (2nd)
- 1965 Mr. Sunshine State (Winner)
- 1965 IFBB Mr. Universe (1st, Medium Height category)
- 1966 IFBB Mr. America (1st, Medium)
- 1967 IFBB Mr. America (1st, Medium)
- 1967 IFBB Mr. Universe (3rd, Tall)
- 1968 IFBB Mr. America (Winner)
- 1968 IFBB Mr. Universe (Winner)
- 1970 NABBA Mr. Universe (Winner)
- 1971 NABBA Pro Mr. Universe (1st, Short)
- 1972 NABBA Pro Mr. Universe (Winner)
- 1972 IFBB Mr. Olympia (Under 200 lbs, 4th)
- 1973 IFBB Mr. Olympia (Under 200 lbs, did not place)
- 1974 IFBB Mr. Olympia (Under 200 lbs, 2nd)
- 1975 IFBB Mr. Olympia (Under 200 lbs, 4th)
- 1976 IFBB Mr. Olympia (Under 200 lbs, 2nd)
- 1977 IFBB Mr. Olympia (Under 200 lbs and Overall Winner)
- 1978 IFBB Mr. Olympia (Under 200 lbs and Overall Winner)
- 1979 IFBB Mr. Olympia (Under 200 lbs and Overall Winner)
- 1980 IFBB Mr. Olympia (3rd)
- 1981 IFBB Mr. Olympia (boycotted)
- 1982 IFBB Mr. Olympia (2nd)
- 1983 IFBB Mr. Olympia (4th)
Related: Complete List Of Every Single Mr. Olympia Winner
How Zane Trained (In Plain English)
- He had a plan: exercises weren’t random, they were selected for a purpose.
- He used compounds to build the base: then used isolations to refine shape.
- He trained with focus: fewer “just showing up” sets, more high-quality sets.
- He cared about detail: posing practice and mind-muscle connection mattered.
If you want the Zane vibe without wrecking your joints, the modern move is simple: keep the structure, clean up the exercise selection, and scale volume to your recovery.
Frank Zane’s Upper/Lower Workout Routine (Maintenance-Friendly)
Frank Zane used various programs throughout his career. This upper/lower template is a simple, sustainable option that’s easier to recover from than his higher-frequency contest prep training. In this version, he would often do just 2 sets of 10 reps per exercise.
Upper Split
- Bench press
- Dumbbell flyes
- Leverage rowing or bent-over row
- Pull down
- Press behind neck (modern swap: standing DB press or machine press)
- Side dumbbell lateral raise
- Lying extension
- Dips
- Barbell curl
- Alternate dumbbell curl / Reverse curl
Lower Split
- Parallel squat
- Hack squat
- Stiff-legged deadlift
- Donkey calf raise
- Standing calf raise machine
- One-legged calf raise
- Hanging knee up
- Tension sit up
- Seated twist
How to run it today: 2-4 days per week. If you are training four days, alternate Upper-Lower-Upper-Lower. If you are training two to three days, rotate workouts and keep one rep in reserve on most sets.
Frank Zane’s Prep Workout Routine (Pull, Legs, Push Rotation)
When Frank was prepping seriously for competition, he followed a 3-days-on, 1-day-off rotation using a Pull, Legs, Push scheme. Here’s a video where you can see him discussing it.
Reality check: this is a lot of volume. If you are not sleeping well, eating enough, and managing stress, scale sets down by 20-40% and keep performance strong.
Pull Day
| EXERCISE | SETS | REPS |
| Wide Grip Deadlift | 3 | 15/12/10 |
| Rack Pulls (just below knees) | 3 | 10/10/8 |
| T-Bar Rows | 3 | 10 |
| Front Pulldown | 3 | 10 |
| One Arm Dumbbell Row | 3 | 10 |
| Dumbbell Concentration Curl | 3 | 8-10 |
| Alternating Dumbbell Curl | 3 | 8-10 |
| Incline (45 degree) Dumbbell Curl | 3 | 8-10 |
| Barbell Reverse Curl (superset) | 2 | 12 |
| Barbell Wrist Curl (superset) | 2 | 20 |
Leg Day
| EXERCISE | SETS | REPS |
| Back Squats | 6 | 15/12/11/10/9/8 |
| Leg Press | 3 | 15/12/10 |
| Lying Leg Curls | 3 | 12/11/10 |
| Leg Extensions | 3 | 12/10/8 |
| Standing Calf Raise | 3 | 15-20 |
| Donkey Calf Raise | 4 | 20-25 |
| Seated Calf Raise (dropset total of 20 reps) | 1 | 5/5/5/5 |
Push Day
| EXERCISE | SETS | REPS |
| Barbell Bench Press | 6 | 12/10/8/6/4/2 |
| Incline Dumbbell Press | 4 | 10/8/6/4 |
| Decline Dumbbell Flys | 3 | 12/10/8 |
| Dumbbell Pullover | 3 | 12/10/8 |
| Close Grip Bench Press | 3 | 12/10/8 |
| One Arm Dumbbell Overhead Extension | 3 | 12/10/8 |
| V-Grip Press Down | 3 | 12/10/8 |
| Bent Over Dumbbell Lateral Raise | 3 | 15/12/10 |
| Side Cable Raise | 3 | 12/10/8 |
Frank Zane’s Modified Workout Routine (More Rest, Still Effective)
After retiring from competitive bodybuilding, Zane stayed consistent in the gym but backed off the grind. A 3-days-on, 1-day-off pattern is hard to justify long-term for most lifters who also have jobs, families, and stress that does not care about your quad sweep.
He used a “5,5,5,6” cycle concept. Translation: you still train Pull, Legs, Push, but you spread it out with more rest so you can recover and keep performance high.
Cycle 1 (5-day)
- Monday: Pull
- Tuesday: Rest
- Wednesday: Legs
- Thursday: Push
- Friday: Rest
Cycle 2 (5-day)
- Saturday: Pull
- Sunday: Rest
- Monday: Legs
- Tuesday: Push
- Wednesday: Rest
Cycle 3 (5-day)
- Thursday: Pull
- Friday: Rest
- Saturday: Legs
- Sunday: Push
- Monday: Rest
Cycle 4 (6-day)
- Tuesday: Pull
- Wednesday: Rest
- Thursday: Legs
- Friday: Rest
- Saturday: Push
- Sunday: Rest
5 Frank Zane Training Principles
These are the variables and habits that made Zane’s training work. Steal these and you will get 80% of the value without trying to cosplay 1978.
1. Use Big, Compound Movements For Your Base
Even though Zane is associated with razor-sharp detail work, he still leaned on big lifts to build his foundation. He also credited rack pulls (elevated deadlifts) as a key driver of back thickness and width. If you want to use them well, set the bar just below knee level and treat it like a back movement, not a leg movement.
Related: Main Compound Exercises | Rack Pulls
2. Be Strategic
Zane had a reason for everything. Don’t pick exercises because they are popular, pick them because they solve a problem. Example: choose chin-ups when you want more biceps and upper back involvement, then follow with pulldowns when you want more direct lat work.
Related: Lat Pulldown Variations
3. Use A Mixture Of Loads
Zane is often associated with lighter work, but he also used heavier training at times. Mixing rep ranges can build strength, muscle, and resilience. A stronger muscle is usually a more trainable muscle.
Related: Movement Patterns
4. Use Ladders (Heavier Weight, Fewer Reps)
Ladders simply mean you increase load and decrease reps set to set. This lets you touch multiple training zones in one exercise while keeping sessions engaging.
5. Train When You’re Training
Zane emphasized concentration, intensity, and deliberate execution. That usually means fewer distractions, cleaner reps, and better “feel” on isolations.
Related: Mind-Muscle Connection
Frank Zane’s Diet (High-Level, Practical Take)
Zane’s diet was classic bodybuilding: whole-food protein, controlled carbs, and sensible fats. He frequently emphasized high protein intake year-round. As contest prep approached, he reportedly tightened carbs more aggressively and slightly increased protein.
He also discussed a form of carb cycling: three lower-carb days followed by one higher-carb day.
- Day 1: Protein 180g, Carbs 90g
- Day 2: Protein 180g, Carbs 90g
- Day 3: Protein 180g, Carbs 90g
- Day 4: Protein 180g, Carbs 180g
Modern note: If you are training hard and want performance, carbs are not the villain. If your lifts and mood crater, you probably cut too far.
Frank Zane’s Supplementation
Zane was known for supplements and that contributed to his “Chemist” nickname. The list below reflects what he has published historically. Use common sense: supplement needs vary, quality varies, and some dosages can be inappropriate for many people.
Important: Always check with a qualified healthcare professional before using supplements, especially sleep aids, hormones, or high-dose compounds, and especially if you take medications.
Frank Zane’s Supplementation Regime
- Super Sports Amino Acid Caps: 3 (empty stomach)
- Vita-Minz Minerals Caps: 1, 2-3 times per day (empty stomach)
- L-Arginine Caps: 1-2
- L-Glutamine: 1 tsp (before breakfast)
- L-Tryptophan: 2-3 caps (before bed with fruit)
- Melatonin: (10-20mg before bed, sometimes if needed for sleep)
- Mega Zyme (enzymes): 2 with every meal
- Liver extract
FAQ
How many days per week did Frank Zane train?
It depended on the phase. Contest prep commonly meant higher frequency (Pull-Legs-Push on a rotating schedule). Maintenance phases could look more like a standard upper/lower split.
Do I need Zane-level volume to build an aesthetic physique?
No. Most people do better with fewer total sets, higher quality reps, and steady progression. Start with the structure, then scale volume to what you can recover from.
Should I do behind-the-neck presses like the old-school routines?
For most lifters, no. Swap to a safer press variation and keep shoulders happy long-term.
Final Say On Frank Zane’s Workout Routine
If you haven’t already, watch Zane pose and you’ll immediately get why this routine still gets attention. He wasn’t just “in shape,” he was built with intention: tight waist, wide shoulders, and a back that made his V-taper look unreal.
The biggest lesson is not to copy every set, rep, and exercise exactly. The lesson is the approach: train with focus, build a base with compounds, refine with isolations, and be consistent enough that the details actually show up.
Check out our full collection of pro athlete and celebrity workouts!
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