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Frank Zane Workouts

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Rating: 3.5/5 (8 votes cast)

Mr. Olympia Frank Zane used the following workout split leading up to his 1977 victory.

Monday – Morning

  • Legs and Calves.

Monday – Afternoon

  • Shoulders, Biceps, Forearms and Abs.

Tuesday – Mornings

  • Back

Tuesday – Afternoon

  • Chest, Triceps and Abs

Wednesday – Morning

  • Legs and Calves.

Thursday – Morning

  • Back

Thursday – Afternoon

  • Shoulders, Biceps, Forearms and Abs.

Friday – Morning

  • Legs and Calves

Friday – Afternoon

  • Chest, Triceps and Abs

Leg workouts last about 75 minutes and involve high reps.

Frank Zane’s Autumn Workout Program

  • Day 1:  Back, biceps, forearms, abs
  • Day 2: Abs, thighs, calves
  • Day 3: Chest, shoulders, triceps, abs

Frank Zane’s “4 Day Sequence for Peak Condition” involves training 3 days on, one off.

Frank Zane Workouts, 3.5 out of 5 based on 8 ratings

2 comments

  1. What exercises, sets and reps did he use?

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  2. What exercises, sets and reps?

    VA:F [1.9.22_1171]
    Rating: 0.0/5 (0 votes cast)

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