Frank Zane Workout Routine

I already wrote about Bodybuilding Legends and their Workout Routines. Now it is the time to write about this Bodybuilding Legend that surely deserves to be called a legend. You can check out Bill Pearl's, Arnold Schwarzenegger's, and Reg Park's Workouts:

  Bill Pearl's Workout for Mass

  Arnold's Workout Routine for Mass

  Reg Park's 5x5 Workout Routine

Frank Zane had an amazing physique when he was at his peak. His physique was aesthetic and very muscular. He was three times Mr. Olympia and he was one of few bodybuilders that defeated Arnold Schwarzenegger. 

Frank Zane's aesthetic physique was a result of both light and heavy training. In the earlier part of his career, Frank Zane used to train with light weights and high rep range. He was already well built then, but the only thing that was missing for a Mr. Olympia title was Muscle Size. Frank wasn't very big like other Mr. Olympia competitors and he knew that his training with light weights won't build him a body for the title.

Soon after that, he started to train with heavy weights and rep range between 8 to 12. As a result, he won three consecutive Mr. Olympia titles. He was always afraid of training with heavy weights because he didn't want to get injuries. Unfortunately, he had knees and back injuries and he continued his training with light weights. Frank Zane said that he used to lift heavy weights with poor form and as a result, he got injured. 

What was his Workout Routine when he won 3 consecutive Mr. Olympia titles?

He followed a famous Push/Pull/Legs Workout Routine and achieved to build bigger muscular body. He started every workout with Powerlifting movement and finishing workout with exercises for abs. He used to 1,000 reps when he was training to win Mr. Olympia.

DAY 1 (Back, Biceps, Forearms, Abs)

- Deadlift, 6 Sets, 8-12 Reps

- T-Bar Row, 3 Sets, 8-12 Reps

- Lat Pulldown, 3 Sets, 8-10 Reps

- Dumbbell Row, 3 Sets, 8-10 Reps

- Dumbbell Concentration Curl, 3 Sets, 8-10 Reps

- Alternate Dumbbell Curls, 3 Sets, 8-10 Reps

- Barbell Reverse Curl, 2 Sets, 12 Reps

- Crunches, Leg Raises, Hanging Knee-Ups, 50 Reps Each Exercise

DAY 2 (Thigh, Calves, Abs)

- Leg Extensions, 2 Warm Up Sets

- Barbell Squat, 6 Sets, 8-12 Reps

- Leg Press, 3 Sets, 10-15 Reps

- Lying Leg Curl, 3 Sets, 10-12 Reps

- Leg Extension, 3 Sets, 10-12 Reps

- Standing Calf Raise, 3 Sets, 15-20 Reps

- Donkey Calf Raise, 4 Sets, 20-25 Reps

- Crunches and Leg Raises, 50 Reps Each Exercise

DAY 3 (Chest, Shoulders, Triceps, Abs)

- Bench Press, 6 Sets (12, 10, 8, 6, 4, 2 Reps)

- Incline Dumbbell Press, 4 Sets, 8-10 Reps

- Decline Dumbbell Flies, 3 Sets, 8-12 Reps

- Dumbbell Pullover, 3 Sets, 8-12 Reps

- Close Grip Bench Press, 3 Sets, 8-12 Reps

- One Arm Triceps Extension, 3 Sets, 8-12 Reps

- Bent-Over Lateral Raise, 3 Sets, 10-12 Reps

- Side Cable Raise, 3 Sets, 8-12 Reps

- 100 Crunches, 100 Seated Twists, 100 Leg Raises

That is it, three training days a week with at least one rest day between them. More information about Frank Zane and his training and diet you can find on his website:

www.frankzane.com

Reg Park's 5x5 Workout Program for Muscle Mass and Strength

To gain more muscle mass you have to get stronger. If you want to look strong and big you have to try Reg Park's 5x5 Workout Routine. It is great workout routine for size and strength,  that many old school bodybuilders used to build their powerful physique and they were much stronger than bodybuilders today.


Classic Bodybuilders Vs. Modern Bodybuilders

Old school bodybuilders also spent most time performing compound exercises and lifting heavy weights, which recruited more muscle fibers, and it is better for muscle growth. In order to only get stronger with this routine, you shouldn't be in caloric surplus which you need if you want to gain muscle mass and strength with this workout program.

Exercises that Reg Park used to do in his training were squats, deadlifts, bench presses, and power cleans. Reg Park believed that training to failure is a mistake, he believed in gradual progression for gains that last longer. The aim of his workout routine is to do 5 sets of 5 reps with the proper weight and if you can do more than 5 reps with that weight then increase the weight on every training day. But, don't increase the weight if you can't lift it for five sets of five reps. First two sets in Reg Park's workout routine were warm ups and last three were primary work sets. For an example, if you lift 200 pounds on bench press it will look like this:

1 Set - 5 Reps with 160 pounds

2 Set - 5 Reps, 180 pounds

3 Set - 5 Reps, 200 pounds

4 Set - 5 Reps, 200 pounds

5 Set - 5 Reps, 200 pounds

First two sets are great for building confidence and last three sets are the real deal. If you can lift more weight in last three sets, it is time to put 5 pounds more on each set. That is the point of Reg Park's progression, more strength with every training day which results in more muscle mass.

Reg Park's Workout Routine was split into three phases.

5x5 Workout Original Routine by Reg Park:

1st Phase:

EXERCISE	SETS	REPS
Back Extension	3	10
Back Squat	5	5
Bench Press	5	5
Deadlift	5	5

Three days per week for three months then start with phase 2.

2nd Phase:

EXERCISE	SETS	REPS
Back Extension	3	10
Front Squats	5	5
Back Squats	5	5
Bench Press	5	5
Military Press	5	5
Deadlift	5	5
Calf Raise	5	25

Train three day per week before starting the last phase.

3rd Phase:

EXERCISE	SETS	REPS
Back Extension	4	10
Front Squat	5	5
Back Squat	5	5
Bench Press	5	5
Bent Over Row	5	5
Deadlift	5	5
Behind Neck Press	5	5
Barbell Curl	5	5
Triceps Extension	5	5
Calf Raise	5	20

As in first two phases, train three times a week for three months and you are done with Reg Park's 5x5 Workout Routine. Write down your progression every time.

If you are fan of Classic Bodybuilders then also check out Bill Pearl's Workout Routine:


Bill Pearl's Workout Routine for Mass

Reg Park - Legend of Bodybuilding

Reg Park - Bodybuilding Legend

Hercules of Modern Times

Did you hear about Reg Park, a Legend of Bodybuilding and famous actor? First time when he was seen in a movie Hercules (1965) a lot of people saw his strong and muscular body and became his fans. It is very interesting that one of Reg Park's fans was also one of the most popular men in Bodybuilding - Arnold Schwarzenegger.

Arnold first saw Reg Park's picture in some magazine when he was young and he wanted to become famous like him, to become Bodybuilding Legend and famous actor in Hollywood. There is a story that Arnold following his dreams escaped from military, where his strict father put him and went to Germany on Bodybuilding competition and he won Junior Mr. Europe title. That was in 1966 one year after Reg Park acted in Hercules and became very famous for his size and muscles.

After some time Arnold and Reg Park became good friends and Arnold had a good teacher.

How Reg Park, the man with a lot of Bodybuilding titles (9 times Mr. Universe), became so big and strong? He was not using steroids, he was totally natural and comparing to today's bodybuilders even without steroids he looked very good and aesthetic.

Reg Park is famous and also his Workout Program, 5x5 Workout Routine that he invented and many bodybuilders tried that routine to gain more size and strength. Exercises that Reg Park used in his routine were Compound Exercises, Squats, Bench Presses, Pull Ups, Dips, Military Presses and Dead Lifts. He used 5 reps for 5 sets and that number is great for Strength and Muscle Growth.

I wrote about Reg Park's Workout Routine for size and strength in another post, check it out:

Reg Park's 5x5 Workout Program for Muscle Mass and Strength

Try out this program for some time and believe me you will gain strength and muscle size fast, I tried it myself and had good results.