Frank Zane is a bodybuilding legend known for his shredded physique and impressive muscle definition. With three Mr. Olympia titles to his name, Zane is considered one of the greatest bodybuilders of all time. Many fitness enthusiasts aspire to achieve a physique similar to Zane’s, with his ripped muscles and aesthetic proportions. In this article, we will take a closer look at the proven workout routine of Frank Zane and how you can get ripped like him.
Frank Zane’s Workout Philosophy
Frank Zane’s workout philosophy is centered around the idea of proportion and symmetry. Zane was known for his beautifully sculpted muscles and balanced physique, with each muscle group complementing the others. Zane believed that bodybuilding is an art form, and he approached his training with an emphasis on aesthetics rather than sheer size.
Zane’s workout routine focused on high volume, high frequency training with an emphasis on perfect form and control. He believed in training each muscle group multiple times a week to stimulate growth and maintain symmetry. Zane also incorporated a variety of training techniques, such as supersets, drop sets, and isolation exercises, to target each muscle group from various angles.
Frank Zane’s Workout Routine
Frank Zane’s workout routine consisted of a six-day split, with each day dedicated to a specific muscle group. Zane trained each muscle group twice a week, focusing on both heavy compound lifts and isolation exercises to target individual muscles. Here is a breakdown of Zane’s workout routine:
Day 1: Chest and Triceps
– Bench Press: 4 sets of 8-12 reps
– Incline Dumbbell Press: 4 sets of 8-12 reps
– Cable Crossovers: 4 sets of 12-15 reps
– Tricep Pushdowns: 4 sets of 10-15 reps
– Skull Crushers: 3 sets of 10-12 reps
Day 2: Back and Biceps
– Pull-Ups: 4 sets of 8-12 reps
– Bent Over Rows: 4 sets of 8-12 reps
– Seated Cable Rows: 4 sets of 10-15 reps
– Barbell Curls: 4 sets of 10-12 reps
– Hammer Curls: 3 sets of 12-15 reps
Day 3: Shoulders and Abs
– Military Press: 4 sets of 8-12 reps
– Lateral Raises: 4 sets of 12-15 reps
– Rear Delt Flyes: 4 sets of 12-15 reps
– Hanging Leg Raises: 4 sets of 12-15 reps
– Planks: 3 sets of 1 minute hold
Day 4: Rest
Day 5: Legs
– Squats: 4 sets of 8-12 reps
– Leg Press: 4 sets of 10-15 reps
– Leg Extensions: 4 sets of 12-15 reps
– Hamstring Curls: 4 sets of 12-15 reps
– Calf Raises: 5 sets of 15-20 reps
Day 6: Chest and Triceps (Repeat)
Day 7: Back and Biceps (Repeat)
Zane would also incorporate cardio and ab work into his routine, usually performing 20-30 minutes of cardio after his weight training sessions and adding in ab exercises like crunches and leg raises.
Tips for Getting Ripped Like Frank Zane
To achieve a physique like Frank Zane, it’s essential to focus on a few key elements:
1. Nutrition: Zane was known for his strict diet and attention to detail when it came to nutrition. To get ripped like Zane, you must follow a clean, balanced diet that provides the necessary nutrients for muscle growth and recovery.
2. Consistency: Zane’s success in bodybuilding can be attributed to his consistent and dedicated approach to training. To achieve a ripped physique, you must commit to a regular workout routine and stick to it over the long term.
3. Focus on Form: Zane believed in the importance of perfect form and control when performing exercises. To maximize muscle growth and avoid injury, focus on maintaining proper form throughout your workouts.
4. Recovery: Zane emphasized the importance of rest and recovery for muscle growth. Make sure to get an adequate amount of sleep each night and allow your muscles time to recover between workouts.
5. Mind-Muscle Connection: Zane was known for his ability to mentally connect with his muscles during workouts. Focus on the mind-muscle connection by visualizing the muscle being worked and contracting it with each repetition.
In conclusion, getting ripped like Frank Zane requires dedication, consistency, and a well-rounded workout routine. By following Zane’s proven training principles and focusing on nutrition, form, and recovery, you can achieve a ripped physique similar to the bodybuilding legend. Remember to stay patient and persistent in your training efforts, as building a shredded physique takes time and effort. Get ready to put in the work and sculpt your body into a work of art like Frank Zane.
