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Frank Zane Workout Routine

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Frank Zane's Workout Routine

What does Frank Zane’s workout routine look like?

Frank Zane became interested in bodybuilding when he was 14 years old, and he began working out at the local gym. 

From the age of 14 to 17, he increased his weight to 72, and he spent his free time in a scout time, and sometimes he walked home 32 km on the weekends. 

Zane is considered to be among the best bodybuilders in history, and he is the winner of three Mr. Olympia. 

Within this article, we’ll discuss Frank Zane’s workout routine, diet, and supplements: 


Current Stats

  • Height: 175 cm – 5’9″
  • Weight: 83.9 – 88.5 kg – 185 – 195 pounds
  • Age: 78 years old 
  • Birthday: 28th of June, 1942 
  • Accolades: Mr. North America, 1965, Winner 


Workout Principles

Frank Zane’s workouts focus on compound movements such as squats, bench press, and deadlifts. These movements are the most commonly used to test overall strength. 

When it comes to Zane’s diet, he has a limited amount of carbs, and he eats between 2000-3000 calories each day. 


Frank Zane Workout Routine 

Frank Zane provides different exercises and routines on his official website.

He has often mentioned that he often performs his powerlifting type movement at the beginning of his training day. One of his favorite exercises includes the wide-grip deadlift. 

Here is Frank Zane’s workout routine: 


Frank Zane’s Chest Workout Routine 

Frank Zane hits 5 different exercises on this chest routine by doing an average of 4 sets and 10 reps.

Here is Frank Zane’s chest routine: 

1. Flat barbell bench press (4 sets, 6-8 reps) 

2.  Incline barbell bench press (4 sets, 6- 8 reps) 

3. Flat dumbbell fly (4 sets, 10-12 reps)

4. Standing cable crossover (4 sets, 10-12 reps) 

5. Bodyweight pushup (5 sets, 10 reps) 


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Back Workout

On this back routine, Zane performs 6 different exercises.

Here is Frank Zane’s back routine: 

1. Wide-grip pull-up (4 sets, 5 reps) 

2. Wide grip seated pulldown (4 sets, 8-10 reps) 

3. Bent over barbell row (4 sets, 6-8 reps) 

4. T-bar row (4 sets, 6-8 reps)

5. One arm dumbbell row (4 sets, 8 reps) 

6. Dumbbell pullover (4 sets, 8-10 reps)


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Frank Zane’s Shoulder Workout Routine 

On this shoulder routine, Zane hits 5 different exercises with an average of 4 sets. 

Here is Frank Zane’s shoulder routine: 

1. Seated dumbbell press (4 sets, 6-12 reps)

2. Upright cable row (4 sets, 8-12 reps) 

3. Incline bench rear delt fly (4 sets, 8-12 reps) 

4. Dumbbell lateral raise (4 sets, 10-12 reps) 

5. One arm cable lateral raise (4 sets, 10-12 reps)


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Leg Workout

On this leg routine, he hits 6 different exercises.

Here is Frank Zane’s leg routine: 

1. Leg extension (4 sets, 8-12)

2. Leg press (4 sets, 6-12 reps) 

3. Leg blaster squat (4 sets, 6-12 reps) 

4. Barbell stiff leg deadlift (4 sets, 8-12 reps) 

5. Leg curl 4 x 10 superset with donkey calf raise (4 sets, 15 reps) 

6. Seated calf raise (4 sets, 15 reps)


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Frank Zane’s Arm Workout Routine 

Frank Zane hits 7 exercises on this arm routine with an average of 4 sets and 8-12 reps.

Here is Frank Zane’s arm routine: 

1. Cable triceps pushdown (4 sets, 8-12 reps) 

2. Dumbbell overhead triceps extension (4 sets, 8-12 reps) 

3. Feet elevated bench dip (4 sets, 10 reps) 

4. Standing barbell curl (4 sets, 8-12 reps) 

5. Seated dumbbell curl (4 sets, 8-12 reps) 

6. Cable preacher curl (4 sets, 8-12 reps) 

7. Reverse barbell forearm curl (4 sets, 10 reps) 


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Frank Zane Diet

Frank Zane has a limited amount of carbohydrates, and his intake of carbs has always been lower than his protein intake. He usually consumes between 2000 and 3000 calories each day. 

Here is Frank Zane’s diet: 


1. Breakfast

  • Boiled eggs 
  • Calf liver 


2. Snack 

  • Omelet 
  • Potatoes 


3. Lunch 

  • Steak 
  • Cottage cheese
  • Potatoes 


4. Dinner 

  • Ground beef
  • Salad 



Frank Zane uses the following supplements to help fuel his gains: 



Frank Zane is an American former professional author, bodybuilder, and three-time Mr. Olympia.

He has impressed people with his workout routine, diet, and extraordinary physique and is now considered one of the most aesthetic bodybuilders of all time

What do you think about Frank Zane’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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