Frank Zane’s Growth Program Workout

Workout 1: Back, Biceps, Forearms and Abs

Exercise Sets Reps

Wide Grip Deadlifts 6 15, 12, 10, 10, 10,

8

T-Bar Rows 3 12, 10, 8

Front Pulldowns 3 8 – 10

One-Arm Dumbbell Rows 3 8 – 10

One-Arm Dumbbell Concentration Curls 3 8 – 10

Alternate Dumbbell Curls 3 8 – 10

45-Degree Incline Dumbbell Curls 3 12, 10, 8

Barbell Reverse Curls (superset with following exercise) 1 12

Seated Barbell Wrist Curls (to be repeated twice with previous 1 20

exercise)

Leg Raises (superset with following exercise) 4 25

Crunches 4 25

Seated Twists 1 100

Workout 2: Thighs, Calves, Abs

Exercise Sets Reps

Leg Extensions 2–4 N/A

Barbell Squats 6 15, 12, 11, 10, 9, 8

Leg Press 3 15, 12, 10

Lying Leg Curls 3 12, 11, 10

Leg Extensions 3 12, 10, 8

Standing Calf Raise 3 15 – 20

Donkey Calf Raise 4 20 – 25

Seated Calf Raise (four part drop set) 1 20

Leg Raises (superset with following exercise) 4 25

Crunches 4 25

Seated Twists 1 100

Workout 3: Chest, Shoulders, Triceps, Abs

Exercise Sets Reps

Barbell Bench Press 6 12, 10, 8, 6, 4, 2

Incline Dumbbell Press 4 10, 8, 6, 4 – 6

Decline Dumbbell Flies 3 12, 10, 8

Dumbbell Pullover 3 12, 10, 8

Close Grip Bench Press 3 12, 10, 8

One Arm Overhead Extensions 3 12, 10, 8

V-Grip Pressdown 3 12, 10, 8

Bent Over Dumbbell Lateral Raise 3 15, 12, 10

Side Cable Raise 3 12, 10, 8

Leg Raises (superset with following exercise) 4 25

Crunches 4 25

Seated Twists 1 100