Frank Zane : Golden Era Classic Physique Workout

Day 1 – Back, Bis, Forearms, Abs

  • Wide Grip Deads 6×10-12 pyramid up
  • T-Bar 3×12,10,8
  • Front Pulldowns 3×10
  • 1 Arm DB Row 3×10
  • 1 Arm DB Conc. Curl 3×10
  • Alternate DB Curl 3×10
  • 45 DB Incline Curl 3×10 rotate with SPYDER curl
  • Barbell Reverse Curl ss/w Barbell Wrist Curl 2×20 on each

Day 2 – Quads, Hams, Calves

  • Unilateral Extensions 3×20 each leg, very light
  • Squats, Machine Squats, or Leg Blaster 6×10 pyramid up as heavy as possible
  • Leg Press 3×15 deep stretch
  • Lying Leg Curls 3×10
  • Leg Extensions 3×10 Very Heavy
  • Standing Calf Raise 5×15 moderate weight
  • Donkey Calf 4×20 heavy
  • Seated Calf Drop Set, 5 Drops, 20 Reps Each Drop

Day 3 – Chest, Shoulders, Tris, Abs

  • Barbell Bench Press 6×10 Pyramid up
  • 70 Degree Incline DB Military Press 3×10 neutral grip
  • 10 Degree Decline DB Fly 3×10
  • DB Pullover 3×10
  • Close Grip Smith Bench 3×10
  • 1 Arm DB Extension 3×10
  • V Bar Pressdown 3×10
  • Rear DB Raise 3×10
  • Side Cable Raises 3×10

Schedule – Putting It All Together!

Train on a 3-week cycle for strength and growth or 3 on 1 off for cutting. *r’s are rest days

Week 1 – 1r23r1r

Week 2 – 23r1r23

Week 3 – r1r2r3r

repeat