zane bodybuilder workout

A free workout inspired by Frank Zane and the golden era of bodybuilding.

Last updated 8/26/2024
Portrait of a bodybuilder demonstrating an exercise in the zane-bodybuilder-workout.
This workout includes 2 sections (quads, glutes), 5 exercises, and 13 total sets.

quads

hack squats

4 sets of 10 reps

belt squats

3 sets of 10 reps

feet forward smith squats

2 sets of 8 reps

glutes

split squats

2 sets of 6 reps

machine hip thrusts

2 sets of 12 reps