The following extract comes from Frank Zane’s excellent bodybuilding work: The Workouts -Personal Training Diaries. Zane, a three time Mr. Olympia, is one of the few bodybuilders to defeat Arnold defeat Arnold Schwarzenegg Schwarzenegger er in his prime and is possibly the most aesthetic man to win an Olympia. The polar opposite to the ungainly Bodybuilding’s Bodybuilding ’s current mass current mass monsters, monsters, Zane’s training Zane’s training approach focuses on progressive overload and pumping the muscles with blood in order to sculpt a defined and proportional physique. What’s more Zane has used variations of this workout throughout his training life, making it one of the most effective programs for both novice and advanced lifters. This is a three-way t hree-way split, emphasising pulling muscles on Day One, legs on Day Two, and pushing muscles on Day Three:
Day 1 – Back, Biceps, Forearms, Abs. Back
Wide Grip Deadlifts: First 3 sets (15 reps, 12 reps, 10 reps) f rom the floor and remaining 3 sets (10 reps, 10 reps, 8 reps) from blocks. Occasionally do a 7th set for 6 reps. T-Bar Rows: 12 reps, 10 reps, 8 reps using 7-foot Olympic Bar Front Pulldowns: 3 sets x 8-10 rep. Stretch the lats between sets. Dumbbell Row: 3 sets x 8-10 rep. Stretch the lats between sets. Biceps
One Arm Dumbbell Concentration Curls: 3 sets x 8 -10 reps. Hold the Dumbbell at the top of the movement, squeeze the biceps and lower the dumbbell slowly. Alternate Dumbbell Curls: 3 sets x 8 -10 reps 45 degree Incline Dumbbell Curls: 12 reps, 10 reps, 8 reps Forearms
Barbell Reverse Curls 12 reps supersetted with
Seated Barbell Wrist Curls 20 reps. Perform twice and after each set stretch out the forearms. Ab Work
Crunches super-setted with leg raises, performing 50 reps each. Hanging knee-ups and seated twists, performing 50 reps each. As many sets as necessary. When training for Olympias, Zane did as much as 1,000 reps for Abs.
Day 2 – Thighs, Calves, Abs. Thighs
Leg Extensions: Just a few warm up sets to get blood pumping to the thighs. Back Squats: 6 sets (15 reps, 12 reps, 11 reps, 10 reps, 9 reps, 8 reps). Go parallel with slower negatives than positives. Leg Press: 15 reps, 12 reps, 10 reps. Concentrate on going deep on the negative and not locking out at the top. Lying Leg Curls: 3 sets (12 reps, 11 reps, 10 reps). Stretch hamstrings in between sets. Leg Extensions: 3 sets (12 reps, 10 reps, 8 reps). Stretch Quads in between sets. Calves
Standing Calf Raise: 3 sets x 15-20 reps. Stretching the calves for roughly 15 seconds in between sets. Donkey Calf Raise: 4 sets x 20-25 reps Seated Calf Raise: One four part drop set i.e. without rest do 120 x 5, 110 x 5, 100 x 5 and finally 90 x 5. Stretch the calves for 15 seconds afterwards. Ab Work
Anything except hanging knee ups in order to rest the upper body.
Day 3 – Chest, Shoulders, Triceps, Abs. Chest
Barbell Bench Press: 6 sets (12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps). Use a shoulder wide grip and don’t lock out at the top. Stretch the pecs in between sets and be sure to use slow negatives. 70-degree Incline Dumbbell Press: 10 reps, drop angle down, 8 reps, drop angle down, 6 reps, drop angle down, 4-6 reps. 10-degree decline dumbbell flies: 3 sets (12 reps, 10 reps, 8 reps). Cross Bench Dumbbell Pullover: 3 sets (12 reps, 10 reps, 8 reps). Triceps
Close Grip Bench Press (Hands about 12 inches apart): 3 sets (12 reps, 10 reps, 8 reps). One Arm Overhead Extensions (holding onto a support and leaning slightly back): 3 sets (12 reps, 10 reps, 8 reps). Stretch triceps in between sets. V-Grip Pressdown: 3 sets (12 reps, 10 reps, 8 reps). Hold the the contraction for a full second with each rep. Shoulders
Bent Over Dumbbell Lateral Raise: 3 sets (15 reps, 12 reps, 10 reps). Stretch shoulders in between sets. Side Cable Raise: 3 sets (12 reps, 10 reps, 8 reps). Occasionally this would be done 3 x 12 switching from arm to arm without rest. Ab Work
The minimum program used was leg raise 4×25 superset with ab crunches 4×25, followed by 100 seated twists and 4 x 25 hanging leg raises. Cardio
Either stationary bike for 15-20 minutes or run a slow mile and a half.
So I never really eat more than about 2000 calories a day. And I get about one-gram of protein per-pound-of-bodyweight.
I find I can maintain definition better at a lighter bodyweight. Usually I don't get as much carbohydrate - about half to three quarters as many grams as compared to protein per day. Typically if I am training to reach a peak I will keep my carbohydrates low for three days in a row and then on the fourth day increase them to match my protein intake.
