Frank Zane 2.0 Pure Hypertrophy & Symmetry

Back Workout

Barbell Row
lower back issues can’t use crazy amount of weight
4 sets of 14-13-8-5 reps 45-65-95-115 lbs

Lat Pulldown
3 sets, 55-100-120 lbs dropset with 55 lbs, 14-9-7&7 reps

High Row Machine
3 sets pronated grip 60-80-100 lbs, 12 reps
superset with
3 sets neutral grip (hands grabbing the outer lever) 60-80-100 lbs, 12 reps

Back Extension Machine
3 sets 70-70-75 lbs 10-14 reps slow contraction

Rear Delt Raise with Dumbbells
4 sets of 12-16 reps 15-20-20-25 lbs

Total sets: 20 sets, time: 1h5 min

High volume arms day 25 sets

One hand triceps extension warm-up
4 sets 7.5-10-15-17.5 lbs 12-15 reps each hand

EZ-bar curl
3 sets of 20-30-40 lbs 14-12-10 reps, first two sets just warming up

Triceps pushdown with V-bar (body close to the bar, and pushing down instead of extending forward, Victor Martinez’s method)
4 sets of 17.5-27.5-42.5-42.5 lbs 18-14-8-8 reps

Triceps rope extension (push forward, overhead)
4 sets of 17.5-27.5-32.5-27.5 lbs 10-14 reps

Triceps kickback
2 sets of 10-15 lbs 12-15 reps

Incline Dumbbell Curl Machine
2 sets of 25 lbs each hand 15 reps

Foreams Curls
3 sets 10-15-17.5 lbs each hand 12-18 reps

Dumbbell Reverse Curls
3 sets of 12 reps 15-15-20 lbs each hand

Amazing pump, time: 55 min

Yesterday small workout (cardio, abs, calves)

7.5 min cardio on a bike
4 sets of calf press 14-24 reps 85-100-115-70 lbs (last few reps toes in)
4 sets of ab crunch machine 55-70-70-70 lbs 15-14-12-12 reps
4 sets of smith machine calf raise 10-15 reps 10-25-25-25 lbs plate on each side (forgot to bring my belt so went way lighter)
3 sets of 12-18 reps captain chair leg raise (last few reps legs bent)

Time: 40 min

Legs Day (Ham and Glutes focus)

Hamstring Curl
2 warmup sets of 30-50 lbs 14-18 reps
2 working sets of 70-75 lbs 8 reps

Leg Press
2 warmup sets of 298 lbs 12-14 reps
2 working sets of 388-478 lbs 12-10 reps

Leg Extension
1 set of 50 lbs 15 reps
2 sets each leg 30 lbs 12 reps

Glute Kickback Machine
3 sets of 30-30-35 lbs each side (only 2 sets for right glutes;stronger) 7-10 reps

Hip Abduction Machine
3 sets of 70-50-70 lbs 8-12-8 reps

Total sets 17, time: 55 minutes

Sick Back Workout (I am sick)

2-3 min cardio on stationary bike to warmup

Lat Pulldown
2 warmup sets of 14-12 reps 55-70 lbs
2 sets of 10-8 reps 100 lbs

Dumbbell Chest Supported Row
2 warmup sets of 14-12 reps 30-40 lbs
2 sets of 10-8 reps 60 lbs

One Arm Cable High Pulley Row
2 sets of 12 reps each hand (hold at peak contraction) 27.5 lbs

Hyperextension
3 sets of 15-14-10 reps BW-10-25 lbs

Alternate Incline Dumbbell Curl
3 sets of 12-18 reps 30-40-40 lbs

EZ-Bar Reverse Curl
2 sets of 14-12 reps 20-30 lbs

Time: 50 min, 18 total sets

Chest Workout

Stretching my pecs, foam-rolling my tight quads and hamstrings 5-10 mins

Cable Fly (High to low)
4 sets 10-14 reps (warmups, slow movement)

Dumbbell Incline Press (30 degrees)
3 sets 7-12 reps 85 lbs working set

Hammer Strength Unilateral Incline Press
3 sets of 8-12 reps for each side (one extra set for my weaker right pec)
plus stretching in between sets

Hammer Strength Abs Machine
3 sets of 8-12-16 reps 30-20-10 lbs

Captain Chair Leg Raise
2 sets of 12-15 reps

Dumbbell Pullover (Chest)
3 sets 10-14 reps 22.5 lbs
going really light and focus on peak contraction + stretching in between sets

Seated Dumbbell Side Lateral Raise
3 sets of 15-20-35 lbs 18-15-14 reps

Total sets 21, time: 1h10 min

Arms Day

Going a bit lighter on tris today, slight elbow pain

One Hand Triceps Extension
3 sets of 14-12-7 reps 5-10-20 lbs each hand

Seated Hammer Curl
3 sets of 14-12-9 reps 20-20-40 lbs

EZ-bar Reverse Curl
3 sets of 12-12-10 reps 30 lbs

V-Bar Pushdown (Victor Martinez Style)
3 sets of 14-10-8 reps 27.5-37.5-37.5 lbs

Single Arm Cable Curl
3 sets of 8 reps 12.5 lbs each hand

Triceps rope extension (push forward, overhead)
3 sets of 14-12-12 reps 17.5-27.5-27.5 lbs

Dumbbell Wrist Curl
3 sets of 14-12-10 reps 10-17.5-20 lbs each hand

Triceps Kickback
3 sets of 10 reps 10-12.5 lbs each hand

6 minutes cardio on stationary bike

Total sets: 24, time:1h10 min

Legs workout (hamstring focus)

Hamstring stretching & 3 minutes on stationary bike

Lying Leg Curl (warm up and activation)
4 sets of 12-12-9-10 reps 40-40-70-55 lbs

Dumbbell RDL
4 sets of 11 reps 40-65-75-75 lbs

Calf Press
3 sets of 16 reps (last 6-8 reps toes in; last set working unilaterally) 85-115-40 lbs

Hammer Strength Leg Press/Squat Machine
3 sets of 12 reps (feet placement high) 85-130-130 lbs

Dumbbell Lunges
3 sets of 12-14 reps 40-40-30 lbs

Crunches superset with 2 straight sets of Russian Twist (w/ 4 lb ball)
2 circuits - 3 sets 12 reps total 5-15 seconds rest in between

Total sets: 23, time: 1h20 minutes

Back Workout (with a bit of delts)

Rotator cuff warmups with 5 & 10 lbs dumbbells (3 sets 10 reps)

Assisted Pull Ups (Alternating between Neutral & Wide Grip) for warmups
4 sets 10-12 reps 70-70-55-55 lbs

Smith Machine Barbell Shrug
4 sets of 75-115-135-135 lbs 14-10-10-8 reps

Seated Dumbbell Lateral Raise
5 sets of 20-20-30-(30,20) lbs 12-15 reps, superset for last set

Dumbbell Row
3 sets of 12-8-7 reps 37.5-55-60 lbs for each side

Isolateral Machine Row
3 sets of 12 reps 70-85-85 lbs (only working left side for the last set)

Hyperextension
4 sets of 16-14-10-12 reps BW-10-25-10 lbs

Total sets: 23, Time: 1h5 min

Update (23/11/2018):

  • 5 pounds leaner than 5 months ago but upper body strength has increased slightly
  • Gained a bit of mass in arms since I have been doing more volume for arms than I ever had as well as on forearms
  • Midsection become more defined
  • Wider chest, seems to working fine and free from pec strain
  • Regained leg strength and mass after laying it off for a while for other body part to catch up
  • No major change for other bodyparts

Plan:

  • Stay lean and increase protein intake while keeping calories the same (~3100-3200 on average, more in workout days and less in non-workout days)
  • Improving lats and back thickness
  • More size to arms
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Leg day

Stretching 5 min

Hamstring Curl
2 warmup sets 30-50 lbs 14-18 reps
2 sets 70-75 lbs 10-10 reps

Leg Press
2 warmup sets 298 lbs 12 reps
2 working sets 478-528 lbs 10-7 reps

Seated Calf Raise
3 sets of 20-50-50 lbs 15-14-12 reps

Standing Hamstring Curl
2 sets of 10-25 lbs for each leg 15-12 reps

Unilateral Leg Extension with Plates
3 sets of 10-15-15 lbs for each leg 15-12-10 reps

Total sets: 16, Time: 45-50 min

My current split designed to maximize peripheral muscles for aesthetics (muscles noticed on a silhouette as told by Frank Zane; every 8-9 days):

  • Legs (w/ calves every time)

  • Arms (w/ forearms every time)

  • Back

  • Chest and Shoulder

  • Abs and/or Calves (optional, anytime in between 4 four sessions)

My legs are my strong points (especially quads), might skip or do less volume on legs, if they are getting disproportionate. Focus on lateral movements for shoulders.

Back training:

Rotator Cuff Warmup
Going lighter and less volume today

Lat Pulldown Wide Grip
5 sets 100 lbs working sets

Seated Cable Row
3 sets 75 lbs working sets

Dumbbell Rear Delt Raise
4 sets (20 lbs dumbbells, last to 2 sets drop sets with 5 lbs dumbbells, burns)

Hyperextension
4 sets (25 lbs plate for working sets, last set dropset with 10 lbs plate then bodyweight)

Lat Pulldown Machine
3 sets 70 lbs (minimum rest in between sets 5-10 s)

5 minutes cardio on stationary bike

total sets: 19, time: 1h

Intense Cardio

Played basketball again after 8 months not touching a basketball.

45 min game.

Pros: Won the game. Hasn’t lost my touch.
Cons: But gassed out almost dying after the game, need to improve cardio capability. I have only been doing light steady state cardio for almost a year.

Leg Workout

Leg Extension
3 warmup sets of 25-40-70 lbs 18-15-12 reps

Seated Leg Press/Squat
3 sets 10-14 reps 175 lbs for the working set

Dumbbell RDL
3 sets of 8-15 reps 80 lbs for the working set

Calf Press
2 supersets 7 reps toes straight 7 reps toes in 115 lbs

Adductor Machine
3 sets 8-10 reps 115 lbs for the working sets

Walking Lunges
4 sets 8 reps 40 lbs dumbbells minimal rest period (5-10 s)

Time: 52 min, total sets: 18

Shoulder & Biceps Pump Day
Back off from chest work a bit

Approx 23+ sets. 8-15 reps per sets (12+ on average). Moderate weight, no heavy weight.

Exercise Selection:
Dumbbell Alternating Front Raise
Machine Shoulder Press
Reverse Pec Deck
Upright Row
Seated Dumbbell Lateral Raise
Incline Bicep Curl
Unilateral Incline Bicep Curl Machine

Back and Abs

Shoulder joints not feeling good, training light then plan take a few days off

Rotator Cuff Warmup

Lat Pushdown (warmup w/ rope)
3 sets 15-12-10 reps 17.5-27.5-32.5 lbs

Seated Cable Row
4 sets of 8-12 reps 85 lbs for working sets

Lat Pulldown Machine
2 sets of 14 reps 55 lbs
1 dropset of 7 reps for each side and then another seven reps together (21 reps total) 40 lbs

Oblique Crunches
2 sets of 12 reps for each side

Plank
~1 min

Leg Raise on Decline Bench
2 sets of 8-10 reps

Time: 45 min

Back Workout (w/ a bit of delts)

Smith Machine Barbell Shrug
4 sets of 75-115-135-135 lbs 14-12-8-7 reps (assume bar weighs 25 lbs)

Seated Cable Row
4 sets of 8-12 reps went up to 100 lbs

Unilateral Lat Pulldown Machine
3 sets of 18-24 reps (~10 reps for the weaker left side, ~4 reps for the stronger side,~6 reps altogether at the end) 40-55-70 lbs

Face Pull
4 sets of 8-14 reps went up to 37.5 lbs (~1/3-1/2 stack)

Dumbbell Chest Supported Row
3 sets of 8-10 reps went up to 60 lbs

Seated Dumbbell Lateral Raise
3 sets of 8-12 reps went up to 40 lbs (20 lbs dumbbells)

Time: 1h, total sets:21

Legs workout today

Seated calf raise
5 sets of 9-15 reps 70 lbs for working sets

Legs stretching and 2 sets of crunches 15 reps

Leg press
4 sets of 8-14 reps, went up to 450 lbs + 118 lbs sled weight

Single leg dumbbell romanian deadlift
4 sets 6-10 reps each leg only 10-15 lbs dumbbells, familiarizing myself with this movement

Single leg glute raise
2 sets 6-10 reps for each side on a bench

Barbell lunge
2 sets 15-17 reps 40 lbs

Seated hamstring curl
3 sets of 50-70-70 lbs 8-12 reps

Leg extension
2 sets of 12 reps 40 lbs

Total sets: 24 sets, 25 min cardio
Total time: 1h45 min

I’m curious to see if this workout works. I train heavy, and have gained size with it for sure.

This is kind of the opposite of that approach. Do you have any pics of progress?