Celebrity Workouts Muscle Building Workouts

Frank Zane Workouts

frank-zane
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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.

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
3 Comments
  • Jake Nov 16,2011 at 11:57 pm

    What exercises, sets and reps did he use?

    • Calvin Jun 6,2015 at 4:36 pm

      What exercises did Frank use to build biceps and forearms? Is the good morning exercise viable for the lower back?

  • Jake Nov 16,2011 at 11:56 pm

    What exercises, sets and reps?

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