T Nation

Frank Zane 2.0 Pure Hypertrophy & Symmetry


#61

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


#62

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


#63

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


#64

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


#65

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


#66

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


#67

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


#68

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


#69

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


#70

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

#71

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


#72

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.


#73

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


#74

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.


#75

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


#76

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


#77

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


#78

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


#79

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


#80

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?