Frank Zane - Workout Program

Frank Zane - a famous bodybuilder, three-time holder of the title “ Mr. Olympia ”, was distinguished by an aesthetically attractive physique.

Frank Zane was a typical Ectomorph, despite this he achieved high results in bodybuilding.


  • 1 day 1
  • 2 day 2
  • 3 day 3
  • 4 Separately about the press:
  • 5 Frank Zane Workout Video

Day 1


  • Thrust of the upper block to the chest
  • Block pull to the stomach while sitting
  • Shrags
  • Thrust of the upper block to the chest with a narrow parallel grip;
  • Belt dumbbell pull


  • Concentrated Dumbbell Flexion
  • Scott's Curl
  • Alternate dumbbell biceps lifts


  • Reverse Grip Biceps (EZ-Vulture)
  • Hand curls with barbell
  • Hand simulator

Day 2


  • Hip Machine Exercise
  • Superset leg flexion / extension
  • Leg press
  • Squat

(Between sets, he stretches the quadriceps and biceps of the hips.)


  • Rises on socks while standing in the simulator
  • Straightening socks in the simulator for leg press
  • Donkey Climbing Socks
  • Sitting on toes

Day 3


  • Bench press or dumbbell bench press on a bench with a slope of 70%
  • Bench dumbbell bench with a slope of 30%
  • Butterfly
  • Dips
  • Pullover

Deltas, triceps:

Lifting the dumbbell across the side / extension from behind the head with the dumbbell (superset)
extension of arms on the block or extension in the incline with a dumbbell

Before starting the workout - stretching the chest in the doorway and stretching the shoulders.

Separately about the press:

It was Frank Zane who first introduced the “ vacuum ” pose and showed it to the delighted public, as if a press carved from stone. His program for the press

  • Lifts in the Roman chair 3-4x25-30
  • Raises the legs 3-4x15-30
  • Twisting 3-4x25-30
  • Body turns with a signature stamp 3-4х50
  • Twisting with a cable 3-4х25-30

Frank Zane Workout Video