Among the Most Recognizable Figures of the Golden Age of Bodybuilding
When considering the Golden Age of bodybuilding, icons like Arnold Schwarzenegger and Franco Columbu often come to mind, but are you familiar with Frank Zane? Also referred to as “The Chemist,” Frank Zane is famed for securing the Mr. Olympia title thrice. He is celebrated as the pioneer of aesthetic bodybuilding, known for his minimal body fat, substantial muscle mass, impeccable symmetry, and unmatched ability to perform a vacuum pose.
Presented below is an overview of Frank Zane’s life story, dietary practices, and workout routines.
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Full Name: Frank Zane (Golden Era Bodybuilder) |
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| Weight | Height | Date Of Birth |
| 185-200 lbs | 5’9″ | 6/28/1942 |
| Division | Era | Nationality |
| Men’s Bodybuilding | 1970s | American |
Frank Zane Overview
Born and raised in the modest coal mining town of Kingston, Pennsylvania, Frank Zane recalls being a reserved and self-conscious teenager who found new confidence through weightlifting magazines. He began his training at his local YMCA despite skepticism from his community, pursuing a career many viewed as unconventional. His determination paid off with a prolific bodybuilding career spanning twenty years. Zane triumphed in the Mr. Olympia competition three times and remains among the few IFBB-certified pros to have bested Arnold Schwarzenegger.
Zane graduated from Wilkes University in 1964, where he earned the moniker “The Chemist” due to his academic background and innovative use of amino acids and other supplements, unconventional at the time. Debuting professionally in 1961 at the Mr. Pennsylvania contest, he went on to clinch the Olympia title thrice from 1977 to 1979. Additionally, Zane won the IFBB Mr. Universe in 1965 and twice took home the IFBB Mr. America title, earning a place in the Joe Weider Hall of Fame in 1994.
Frank Zane’s Workout Regimen
To hold his ground against some of the greatest bodybuilders, including the likes of Mike Mentzer, Frank Zane underwent rigorous training routines. Using high-volume push/pull/legs splits, he sculpted an outstanding body. Here is a glimpse into his workout sessions.
Back, Biceps, Forearms, and Abs
Although Zane adhered to a push/pull/legs regimen, he varied the sequence, beginning his week with a pull-day. With substantial volume and pyramid sets, he performed the following exercises:
| Exercise | Sets | Reps |
| Wide Grip Deadlifts | 3 | 15, 12, 10 |
| Wide Grip Deadlifts (From Blocks) | 3 | 10, 8, 6 |
| T-Bar Rows | 3 | 12, 10, 8 |
| Front Pulldowns | 3 | 8-10 |
| Dumbbell Row | 3 | 8-10 |
| Dumbbell Concentration Curls | 3 | 8-10 |
| Alternating Dumbbell Curls | 3 | 8-10 |
| 45-degree incline dumbbell curls | 4 | 8-10 |
| Barbell Reverse Curls x Seated Barbell Wrist Curls | 3 | 20 |
Frank Zane meticulously ensured every region of his back and biceps was engaged, including the often-neglected forearms.
Legs and Abs
Zane’s leg workouts were equally comprehensive, targeting every muscle fiber in his lower body. Here’s a summary.
| Exercise | Sets | Reps |
| Leg Extension | 2-4 | Warm up |
| Back Squats | 6 | 15, 12, 11, 10, 9, 8 |
| Leg Press | 3 | 15, 12, 10 |
| Lying Leg Curls | 3 | 12, 11, 10 |
| Leg Extensions | 3 | 12, 10, 8 |
| Standing Calf Raise | 3 | 15-20 |
| Donkey Calf Raise | 4 | 20-25 |
| Seated Calf Raise | 1 | 20 |
While many overlook calf exercises, Zane made sure his calves were proportional to his impressive quads and hamstrings.
Chest, Triceps, Shoulders, and Abs
Lastly, Zane’s routine also focused on all pushing movements. Here’s what it entailed.
| Exercise | Sets | Reps |
| Barbell Bench Press | 6 | 12, 10, 8, 6, 4, 2 |
| 70 Degree Incline Dumbbell Press | 1 | 28 (Reduction Set) |
| 10 Degree Dumbbell Fly | 3 | 12, 10, 8 |
| Cross Bench Dumbbell Pullover | 3 | 12, 10, 8 |
| Close Grip Bench Press | 3 | 12, 10, 8 |
| Single Arm Overhead Tricep Extensions | 3 | 12, 10, 8 |
| V Bar Tricep Pushdowns | 4 | 12, 10, 8 |
| Seated Bent-over Dumbbell Raises | 3 | 15, 12, 10 |
| Lateral Cable Raise | 3 | 12, 10, 8 |
One notable point is that Frank Zane omitted presses from his shoulder regimen, as he believed his pushing days provided sufficient front deltoid activation through chest pressing exercises like the bench press.
Cardiovascular Activity
Regarding cardiovascular exercises, Frank Zane ensured to include them even during his bulking phases. Typically, he performed cardio sessions four times a week, lasting 15-20 minutes each, to maintain overall health and low body fat levels. However, he did not include cardio on leg days, reserving it for upper body workout days.
Diet of Frank Zane
Around the offseason, Frank Zane’s diet might surprise you, as he consumed minimal carbohydrates, around 50 grams daily, increasing to 150 grams on high-carb days. His protein intake was approximately 200 grams per day (1 gram per pound of body weight), sourced primarily from steak, fish, and chicken.
Zane mentioned that his metabolism was moderate—not particularly fast nor slow. He maintained a stringent diet year-round to stay fit, further tightening it up about eight weeks before a competition, which proved effective. Before stepping on stage, he would increase his carb intake to fill out and enhance muscle definition.
Additionally, Frank Zane opted for sunbathing instead of diuretics to shed water weight leading up to a contest, as diuretics could cause excessive water loss. Sunbathing helped him sweat out the required water weight effectively.
Life Beyond Bodybuilding
Zane retired from bodybuilding in 1983. Alongside his wife Christine, he established a fitness center named the Zane Experience in San Diego, California. Currently, he works as a performance coach and fitness authority, offering a series of exercise videos. Even in his 80s, he continues to train, often seen working out with Sadik Hadzovic.
Conclusion
Despite his bodybuilding career being decades in the past, Frank Zane’s training techniques and principles remain relevant for today’s competitors. Although contemporary bodybuilders tend to be larger, Zane’s unwavering dedication and emphasis on symmetry and aesthetics can still be applied today.
What are your thoughts on Frank Zane?
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