This is Frank Zane , for those of you who have never seen him before, i am posting this picture so you can visualize my goal physique and what i am working hard at achieving and why i am so relentless other than my goal of being on stage in the future.
I am taken it way back old-school for this entire plan, which may come as a shock for some. I typically work out 5 days a week and perform cardio 5 days a week.
The way it breaks down is 3 days on 2 days off i have it all broken down below. I will still do cardio 5 days a week, weights will be more organized and structured with an entire plan put in place with rest, recovery, diet and training for maximum benefits in all areas.
Well as some of you know and some of you might not know, Frank Zane is my all time idol in the world of bodybuilding, aka " The Chemist"
Here is a list of all his major accomplishments which is beyond impressive he reached this kind of level and success.
Frank Zane has won all of bodybuilding's major titles including Mr. Olympia (3 Times), Mr. Universe (3 Times), Mr. World and Mr America.
My overall goal is trying to get as close as I can with my physique trying my hand at getting as close as possible with how zane looked. This will be damn near impossible, many factors my frame, my genetics etc, God willing I am gonna give it my best shot at trying to achieve the zane look with the atheistic aspect.
I believe setting a goal that is extremely difficult will keep me working at my very best, at the end of the day if I fail with trying to achieve his look, I will atleast have built a damn looking impressive physique with the abilities I possess mentally and physically speaking.
The road is long the battle is an uphill one, yet a winnable and achievable one with my dedication and work ethic.
I dont need to be a 1:1 carbon copy of zane , i just need to be the best version of me and build what i can and become the very best man i can be on a daily basis.
the blue print and architecture is frank zane, what we end up with we will just have to wait and see down the road.
Enjoy the update everyone!
Wixx
FRANK ZANE’S 5, 5, 5, 6 TRAINING PROGRAM
(Cycle one 3 weeks)
(Cycle two 3 weeks)
(Cycle three 3 weeks)
(Cycle four 3 weeks)
Program length 12 weeks)
1 = back, biceps, forearms
2 = legs
3 = chest, shoulders, triceps
R = rest day
Here’s how the 5, 5, 5, 6 program repeats itself:
CYCLE ONE – Train 3 days out of 5 )
Mon – 1
Tues – R
Wed – 2
Thurs – 3
Fri – R
————–
CYCLE TWO – Train 3 days out of 5
Sat – 1
Sun – R
Mon – 2
Tues – 3
Wed – R
—————-
CYCLE THREE – Train 3 days out of 5
Thurs – 1
Fri – R
Sat – 2
Sun – 3
Mon – R
—————-
CYCLE FOUR – Train 3 days out of 6
Tues – 1
Wed – R
Thurs – 2
Fri – R
Sat – 3
Sun – R
REPEAT AGAIN STARTING AT CYCLE ONE ABOVE
Back, Biceps, Forearms, Abs (Duration 100 – 110 Minutes)
Workout One
Wide Grip Deadlifts(Floor) 3x15,12,10
Wide Gripe Rack Pulls 4x10,10,8,6
T-Bar Row 3x10-12
Front Lat Pulldown 4x10-12
Dumbbell Row 5x10
One Arm DB Concentration Curls 3x8-10
Alternating Dumbbell Curls 3x8-10
45° Incline Dumbbell Curls 3x12,10,8
Barbell Reverse Wrist Curls 2x12
Barbell Wrist Curls 2x20
Crunches 1x50
Leg Raises 1x50
Hanging Knee-Ups 1x50
Seated Twists 1x50
Thighs, Calves, Abs (Duration 70 – 80 Minutes)
Workout Three
Leg Extensions (Warm Up Sets)2x10-12
Back Squat(Slowly Lowering)5x12,11,10,9,8
Leg Press 3x15,12,10
Lying Leg Curl 3x12,10,10
Leg Extension 3x12,10,8
Standing Calf Raises 3x15-20
Donkey Calf Raises 4x20-25
Seated Calf Raises (Drop sets 5x5)
Chest, Shoulders, Triceps, Abs (Duration 70 – 80 Minutes)
Workout Three
Barbell Bench Press 6x12,10,8,6,4,2
70° Incline Dumbbell Press (Drop Angle Down Each Set 4x10,8,6,4
10° Decline Dumbbell Flys 3x12,10,8
Cross Bench Dumbbell Pullover 3x12,10,8
Close Grip Bench Press 3x12,10,8
One-Arm Overhead Extensions 3x12,10,8
V-Grip Pressdown 3x12,10,8
BentOvr Dumbbell Lateral Raise 3x15,12,10
Side Cable Raises 3x12,10,8
Leg Raises 4x25
Ab Crunches 4x25
Seated Twists 4x100
Hanging Leg Raises 4x25
Cardio
I will keep it simple.
Treadmill
Duration (45-60 minutes)
Brisk walking (3.0-3.5 speed)
Incline between (6.5-12.0)
Goal for miles ( 2.50-3.30 a session)
Target calories burned (400-600 a session)
Cardio with workout one & three none on workout two, cardio will also be done on three of my rest days, bringing the total number of days into five days a week of cardio training.
Example of meals I will utilize, as well as doing moderate carbs on training days and low carb on non training days. I will incorporate a variety of different meals and options along the way as well.
Meal 1
3x Egg White Omelet, Cheese, Spinach
Sweet Potato Mash
8 oz Ground Beef
Meal 2
8 oz Baked Lemon and Herb Chicken
Mixed Vegetables
Cottage Cheese
Meal 3
4x Scrambled Eggs (Tomato, Red Onion, Red Pepper, Light Cheese)
Steamed Broccoli and Baked Yams
Meal 4
8 oz Steak
Mushrooms, Broccoli
Sweet Potato Mash
Green Salad (Baby Spinach, Avocado, Red Onion, Green Peas, Tomato)
I am taken it way back old-school for this entire plan, which may come as a shock for some. I typically work out 5 days a week and perform cardio 5 days a week.
The way it breaks down is 3 days on 2 days off i have it all broken down below. I will still do cardio 5 days a week, weights will be more organized and structured with an entire plan put in place with rest, recovery, diet and training for maximum benefits in all areas.
Well as some of you know and some of you might not know, Frank Zane is my all time idol in the world of bodybuilding, aka " The Chemist"
Here is a list of all his major accomplishments which is beyond impressive he reached this kind of level and success.
Frank Zane has won all of bodybuilding's major titles including Mr. Olympia (3 Times), Mr. Universe (3 Times), Mr. World and Mr America.
My overall goal is trying to get as close as I can with my physique trying my hand at getting as close as possible with how zane looked. This will be damn near impossible, many factors my frame, my genetics etc, God willing I am gonna give it my best shot at trying to achieve the zane look with the atheistic aspect.
I believe setting a goal that is extremely difficult will keep me working at my very best, at the end of the day if I fail with trying to achieve his look, I will atleast have built a damn looking impressive physique with the abilities I possess mentally and physically speaking.
The road is long the battle is an uphill one, yet a winnable and achievable one with my dedication and work ethic.
I dont need to be a 1:1 carbon copy of zane , i just need to be the best version of me and build what i can and become the very best man i can be on a daily basis.
the blue print and architecture is frank zane, what we end up with we will just have to wait and see down the road.
Enjoy the update everyone!
Wixx
FRANK ZANE’S 5, 5, 5, 6 TRAINING PROGRAM
(Cycle one 3 weeks)
(Cycle two 3 weeks)
(Cycle three 3 weeks)
(Cycle four 3 weeks)
Program length 12 weeks)
1 = back, biceps, forearms
2 = legs
3 = chest, shoulders, triceps
R = rest day
Here’s how the 5, 5, 5, 6 program repeats itself:
CYCLE ONE – Train 3 days out of 5 )
Mon – 1
Tues – R
Wed – 2
Thurs – 3
Fri – R
————–
CYCLE TWO – Train 3 days out of 5
Sat – 1
Sun – R
Mon – 2
Tues – 3
Wed – R
—————-
CYCLE THREE – Train 3 days out of 5
Thurs – 1
Fri – R
Sat – 2
Sun – 3
Mon – R
—————-
CYCLE FOUR – Train 3 days out of 6
Tues – 1
Wed – R
Thurs – 2
Fri – R
Sat – 3
Sun – R
REPEAT AGAIN STARTING AT CYCLE ONE ABOVE
Back, Biceps, Forearms, Abs (Duration 100 – 110 Minutes)
Workout One
Wide Grip Deadlifts(Floor) 3x15,12,10
Wide Gripe Rack Pulls 4x10,10,8,6
T-Bar Row 3x10-12
Front Lat Pulldown 4x10-12
Dumbbell Row 5x10
One Arm DB Concentration Curls 3x8-10
Alternating Dumbbell Curls 3x8-10
45° Incline Dumbbell Curls 3x12,10,8
Barbell Reverse Wrist Curls 2x12
Barbell Wrist Curls 2x20
Crunches 1x50
Leg Raises 1x50
Hanging Knee-Ups 1x50
Seated Twists 1x50
Thighs, Calves, Abs (Duration 70 – 80 Minutes)
Workout Three
Leg Extensions (Warm Up Sets)2x10-12
Back Squat(Slowly Lowering)5x12,11,10,9,8
Leg Press 3x15,12,10
Lying Leg Curl 3x12,10,10
Leg Extension 3x12,10,8
Standing Calf Raises 3x15-20
Donkey Calf Raises 4x20-25
Seated Calf Raises (Drop sets 5x5)
Chest, Shoulders, Triceps, Abs (Duration 70 – 80 Minutes)
Workout Three
Barbell Bench Press 6x12,10,8,6,4,2
70° Incline Dumbbell Press (Drop Angle Down Each Set 4x10,8,6,4
10° Decline Dumbbell Flys 3x12,10,8
Cross Bench Dumbbell Pullover 3x12,10,8
Close Grip Bench Press 3x12,10,8
One-Arm Overhead Extensions 3x12,10,8
V-Grip Pressdown 3x12,10,8
BentOvr Dumbbell Lateral Raise 3x15,12,10
Side Cable Raises 3x12,10,8
Leg Raises 4x25
Ab Crunches 4x25
Seated Twists 4x100
Hanging Leg Raises 4x25
Cardio
I will keep it simple.
Treadmill
Duration (45-60 minutes)
Brisk walking (3.0-3.5 speed)
Incline between (6.5-12.0)
Goal for miles ( 2.50-3.30 a session)
Target calories burned (400-600 a session)
Cardio with workout one & three none on workout two, cardio will also be done on three of my rest days, bringing the total number of days into five days a week of cardio training.
Example of meals I will utilize, as well as doing moderate carbs on training days and low carb on non training days. I will incorporate a variety of different meals and options along the way as well.
Meal 1
3x Egg White Omelet, Cheese, Spinach
Sweet Potato Mash
8 oz Ground Beef
Meal 2
8 oz Baked Lemon and Herb Chicken
Mixed Vegetables
Cottage Cheese
Meal 3
4x Scrambled Eggs (Tomato, Red Onion, Red Pepper, Light Cheese)
Steamed Broccoli and Baked Yams
Meal 4
8 oz Steak
Mushrooms, Broccoli
Sweet Potato Mash
Green Salad (Baby Spinach, Avocado, Red Onion, Green Peas, Tomato)
