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Becoming a Legend: Frank Zane’s Upper-Body Workout

To become a three-time Mr. Olympia champion, Frank Zane trained with a focus on symmetry.

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  • 60-90 minutes

  • 16

  • Yes

Frank Zane
BOB GARDNER/COURTESY OF WEIDER HEALTH & FITNESS
Frank Zane
BOB GARDNER/COURTESY OF WEIDER HEALTH & FITNESS

Legendary bodybuilder Frank Zane approached bodybuilding with a meticulous precision that we don’t see often today. While he “only” won the Mr. Olympia title three times (Lee Haney and Ronnie Coleman hold the record with a whopping eight wins), Zane is still considered one of the best bodybuilders of all time, thanks to his laser focus on symmetry and proportion. Here, he shares one of the workouts he used to build his famous upper body. 

Frank Zane’s Training Split

Day 1 – Back, Biceps, Forearms, Abs
Day 2 – Abs, Thighs, Calves
Day 3 – Chest, Shoulders, Triceps, Abs
Day 4 – Off
Day 5 – Cycle Repeats

 

Routine

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Frank Zane's Back, Biceps, Forearms, and Abs Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 16

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
3
Reps
10
Rest
--
Exercise 3 of 16

One-arm Dumbbell Row

Equipment
Dumbbells
Sets
--
Reps
--
Rest
--
Exercise 5 of 16

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
--
Reps
--
Rest
--
Exercise 6 of 16

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
--
Reps
--
Rest
--
Exercise 7 of 16

Concentration Curl

Equipment
Sets
--
Reps
--
Rest
--
Equipment
Bench, Dumbbells
Sets
--
Reps
--
Rest
--
Exercise 9 of 16

One-Arm Cable Curl

Equipment
Sets
--
Reps
--
Rest
--
Equipment
Dumbbells
Sets
--
Reps
--
Rest
--
Exercise 11 of 16

Reverse Barbell Curl

Equipment
Barbell
Sets
--
Reps
--
Rest
--
Exercise 12 of 16

Wrist Curl

Equipment
Sets
--
Reps
--
Rest
--
Exercise 13 of 16

Crunch

Equipment
No Equipment
Sets
--
Reps
--
Rest
--
Exercise 14 of 16

Leg Raise

Equipment
Bench
Sets
--
Reps
--
Rest
--
Exercise 15 of 16

Hanging Knee Raise

Equipment
Pullup Bar
Sets
5
Reps
--
Rest
--
Exercise 16 of 16

Russian Twist

Equipment
Weight Plates
Sets
5
Reps
--
Rest
--
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