So, every 3 weeks you train each workout 4 times, you have 9 rest days and 12 workout days.Of course, there are other ways to arrange your workouts in this three way split, but 1) Since you divide your body into three sections instead of two you can do more work for each section. FZNote: The entire routine outlined below is included in my book “The Workouts -Personal Training Diaries” with over 180 different workouts that I did over a 40 year period. Then I’d elevate the barbell so the plates would sit on boxes a foot high, or I’d use a power rack – 10, 10, 8, and sometimes a set of 6 if I felt up for it. 1, 2, or 3 DAY PROGRAMS. Frank Zane’s Growth Program. I didn’t quite lock out at the top, and did doorway stretches between sets – 12, 10, 8, 6, 4, 2. For muscle growth to thrive, starting in June, I train 3 days out …
After that I’d ride a stationary bike for 15-20 minutes or run a slow mile and a half.In general, I’d go to the gym with a routine in mind but as I trained, I made slight variations in it, like changing the order of the exercises, or substituting a new movement. This it was lying leg curls – 12, 11, 10, followed by the one leg up stretch between sets.I ended the thigh workout with 3 sets of leg extensions – 12, 10, 8 on my trusty old Nautilus machine. 12, 10, 8, holding one arm shoulder stretch for 15 seconds with each arm between sets.My final exercise for triceps was the V-grip pressdown, holding the contraction for a full second each rep. 12, 10, 8, doing arms back stretch between sets. I needed lots of rest and noticed a tendency to become over trained after about a month on this 4 day cycle so I took a few extra days off every month.If I were to do that again, I’d do a 5, 5, 5, 6 day cycle (train 3 days out of 5 three times in a row, then train 3 days out of 6 once; repeat). : Free photo analysis with a 1 hour phone consultation! Then, Frank will contact you to schedule your 6 FaceTime or Skype sessions.Sign up today for a 1 ½ hours, one-on-one, posing seminar with the legendary poser, Frank Zane himself.You’ll learn to highlight your strongpoints while minimizing your weaknesses. This bodybuilding program uses high volume training sessions to break down muscle fibers and force a growth response. You have longer to recuperate between each time you work a specific part of the body.2) It’s easier to tolerate only a small part of your body being sore from exercising instead of your entire body or entire upper body being wiped out.This form collects your name and email so that we can add you to our newsletter for ongoing product and promotional updates. The minimum program was leg raise 4×25 superset with ab crunches 4×25, followed by 100 seated twists. After I finished the bench presses I did 70-degree incline dumbbell presses – 10 reps, drop angle for 8 reps, drop angle for 6 reps, drop angle for 4-6 reps. All with slow negatives, not quite locking out at the top of each rep. By now my pecs and front delts were really pumped and I’d keep doing doorway stretches between sets.Next came 10-degree decline dumbbell flies for 12, 10, 8, doing the doorway stretches and flexing the pecs between sets. Check out our This form collects your name and email so that we can add you to our newsletter for ongoing product and promotional updates. My favorite way of doing it became using a 7-foot Olympic bar with one end in a corner, small diameter plates on the other end and using an interlocking finger grip right behind the collar. That gave me a total of 15 heavy sets for back. You’ll get more rest between workouts, be stronger and grow more.The cycle repeats itself exactly in the pattern every three weeks providing you don’t miss. the 4 day cycle) I was tired a lot and usually became over trained after about one month of this kind of torture. This is a great size-builder for the low central lats. After each set of curls and forearm exercises I held the pronated arms back stretch for 15 seconds. This gave me a total of 15 sets for back, 9 for biceps, and 4 for forearms, adding up to 28 total sets in the workout, which proved to be enough for growth.Because of the heavy deadlifts, I preferred to take the next day off from training because squatting was my main movement. I hope you enjoy it!