Frank Zane Workout Routine & Diet Plan 2023

Frank Zane is an American author and former professional bodybuilder. His birthday is June 28, 1942, and he was born in Kingston, Pennsylvania, United States. He is a 3-time Mr. Olympia, and his well-toned body physique is considered one of the most tremendous in the history of bodybuilding. In 1999, Zane was inducted into the IFBB Hall of Fame. Here are Zane’s workout routine and diet plan to enhance his fitness, agility, timing, and power.

Frank Zane’s Body Measurement (Body Stats)

He was talking about Frank Zane’s height and body weight. He stands at 5 ft 9 inches and weighs around 84 to 93 kg or 185 to 205 lbs.

Age79 years
Height5 ft 9 inches or 175 cm
Weight84 to 93 kg or 185 to 205 lbs
Arms Size18.8 inches or 48.5 cm
Wrists Size6.5 inches or 16.5 cm
Chest Size51.9 inches or 132 cm
Waist Size29.9 inches or 76 cm
Thighs Size26.3 inches or 67 cm
Calves Size17.3 inches or 44 cm

Frank Zane Workout Routine

What is Frank Zane’s Workout Routine? Before starting, the workout routine, make sure you stay hydrated during training by drinking lots of water or energy drinks; and essential is to don’t forget to warm-up exercise and make sure to cool down by stretching your muscles out, because it supports you to do injury-free training or workouts.

Here is Frank Zane’s workout routine:-

Shoulder Workout

  • Smith Machine Overhead Shoulder Press (3 sets, 10 reps)
  • Seated Dumbbell Shoulder Press (3 to 4 sets, 8 to 12 reps)
  • Upright Cable Row (3 to 4 sets, 8 to 12 reps)
  • Incline Bench Rear Delt Fly (3 to 4 sets, 8 to 12 reps)
  • Bent-Over Dumbbell Lateral Raise (3 sets,15, 12, 10 reps)
  • One-Arm Lateral Cable Raise (3 sets, 12, 10, 8 reps)

Arm Workout

Biceps:- 

  • One-Arm Dumbbell Concentration Curls (3 to 4 sets, 8 to 10 reps)
  • Alternate Dumbbell Curls (3 to 4 sets, 8 to 10 reps)
  • 45-Degree Incline Dumbbell Curls (3 sets, 12, 10, 8 reps)

Triceps:-

  • Close-Grip Bench Press (3 sets, 12, 10, 8 reps)
  • One-Arm Overhead Extensions (3 sets, 12, 10, 8 reps)
  • V-Grip Pressdown (3 sets, 12, 10, 8 reps)
  • Tricep Cable Pushdown (3 to 4 sets, 10 reps)
  • Feet Elevated Bench Dips (3 to 4 sets, 10 reps)

Forearms:-

  • Reverse Barbell Forearm Curls (3 to 4 sets, 10 to 12 reps)
  • Seated Barbell Wrist Curls (3 sets, 20 reps)

Chest Workout

  • Flat Barbell Bench Press (4 to 6 sets, 12, 10, 8, 6 reps)
  • Incline Barbell Bench Press (4 to 6 sets, 12, 10, 8, 6 reps)
  • 70-Degree Incline Dumbbell Press (4 to 6 sets, 10, 8, 6, 4 reps)
  • Flat Dumbbell Fly (4 sets, 10 to 12 reps)
  • 10-Degree Decline Dumbbell Fly (3 sets, 12, 10, 8 reps)
  • Standing Cable Crossover (4 sets, 10 to 12 reps)
  • Crossbench Dumbbell Pullover (3 sets, 12, 10, 8 reps)
  • Bodyweight Push-Up (5 sets, 10 reps)

Back Workout

  • Wide-Grip Deadlifts (3 sets, 15, 12, 10 reps)
  • T-Bar Rows (4 sets, 12, 10, 8, 6 reps)
  • Wide-Grip Pull-Ups (4 sets, 5 reps)
  • Wide-Grip Seated Front Pulldowns (3 to 4 sets, 8 to 10 reps)
  • One-Arm Dumbbell Row (3 to 4 sets, 8 to 10 reps)
  • Bent-Over Barbell Row (4 sets, 6 to 8 reps)
  • Dumbbell Pullover (3 to 4 sets, 8 to 10 reps)

Abs Workout

  • Crunches Superset with Leg Lifts (As many sets as you can, 50+ reps/side)
  • Hanging Knee-Ups and Seated Twists (As many sets as you can, 50+ reps/side)
  • Leg Raise (4 sets, 25 reps)
  • Ab Crunches (4 sets, 25 reps)
  • Seated Twists (100 reps)
  • Hanging Leg Lifts (4 sets, 25 reps)

Leg Workout

Thighs/Quads:-

  • Leg Extensions (4 sets, 8 to 12 reps)
  • Back Squats (6 sets, 15, 12, 11, 10, 9, 8 reps)
  • Leg Press (4 sets, 15, 12, 10, 6 reps)
  • Lying Leg Curls (3 sets, 12, 11, 10 reps)
  • Barbell Stiff Leg Deadlift (4 sets, 8 to 12 reps)
  • Leg Blaster Squat (4 sets, 6 to 12 reps)
  • Leg Extensions (3 sets, 12, 10, 8 reps)

Calves:-

  • Standing Calf Raise (3 sets, 15 to 20 reps)
  • Donkey Calf Raises (4 sets 20 to 25 reps)
  • Seated Calf Raise (one four-part drop set) (without rest)

Frank Zane’s Training Tips

Here are some of Frank Zane training philosophies:-

  1. Use an adequate range of motion.
  2. Focus on the quality of your sets instead of the weight and number of reps.
  3. Feel the feedback sensation.
  4. Take frequent photos of yourself.
  5. Be disciplined and consistent.
  6. Celebrate your gains.

Frank Zane’s Diet Plan

The golden era of bodybuilding was all about high protein, modest fat, and low carbs. Frank Zane would consume 1 gram of protein and 1/2 a gram of carbs per pound of bodyweight.

  • 1st Meal: 3 soft-boiled eggs, 8 ounces of calf liver, and Baked yam
  • 2nd Meal: 8 ounces of steak, Cottage cheese, and Vegetables
  • 3rd Meal: 6 egg omelets with cheese and Potatoes
  • 4th Meal: 8 ounces of ground beef and a large salad.

FAQ about Frank Zane’s Workout Routine and Diet Plan

How many hours a day does Frank Zane work out?

  • Frank Zane usually works out for 2 to 3 hours a day. His workout includes Shoulder, Arm, Chest, Back, Abs, and Leg.

What does Frank Zane eat in a day?

  • Frank Zane usually eats up to 4 or 5 meals a day. His diet consists of Boiled eggs, Baked yam, Steak, Cottage cheese, Vegetables, Potatoes, Ground beef, and a large salad.

Also, know about CT Fletcher Workout Routine & Diet Plan.

Last Updated on October 11, 2023 by anup