91 Day Wonder Abs — by Frank Zane

Title: 91 Day Wonder Abs
Author: Frank Zane
Year: 2017
Publisher: Zananda Incorporated


Frank Zane is a name every bodybuilder knows. He’s a three time Mr. Olympia (the highest accolade in bodybuilding) winner and has competed against the best of the best during bodybuilding’s Golden Era.

Frank Zane Remains One of the Most Aesthetic Bodybuilders of All Time!

Often considered as one of the most aesthetic bodybuilders ever, Frank is still hugely inspirational to many (young and old alike) and has a legion of fans around the world. Of course, we had the privilege of speaking to Frank back in 2021 and you may have seen our in-depth interview with this bodybuilding legend.

Thousands of fans consider Frank’s ab development as among the greatest of all time in professional bodybuilding. In all his competitions he displayed excellent midsection definition on stage and his iconic vacuum pose emphasised his small waistline.

91 Day Wonder Abs Features Frank Zane’s Favorite Ab Exercise: Hanging Knee Raises

In his 91 Day Wonder Abs eBook, the thrice-crowned Mr. Olympia gives you the knowledge to put you on the path to razor sharp ab development. The 91 Day programme starts off with three exercises: crunches, seated twists, and hanging knee raises (Frank’s favourite). Each day, more reps and/or sets are added to steadily increase the total workload.

So, for example, on day one the total number of reps in the workout is 110 reps, and by day ten the total number is 230. By the time you reach day 91 you will have done a challenging 750-rep workout for your abs in this final workout. Thankfully, there are several rest days throughout the programme which will give you the chance to recover – thank God!

To keep things varied, Frank adds more exercises for you to use as progress is made in the programme – leg raises and cable crunches for instance. One of bodybuilding’s most popular training systems – supersets – is utilised in the programme to further stimulate your ab development.

Advice on Attaining the Perfect Stomach Vacuum

As well as a fine selection of ab exercises, there is also useful advice on training stomach vacuums to reduce your waistline and gain more ab control. With consistent practice, you may even get a vacuum almost as awesome as Frank’s!

Needless to say, cardio is mandatory if you want to achieve the midsection of a champion. You won’t find any long and tedious aerobic training in the 91 day programme and most of the cardio work only takes anything from 5 to 20 minutes – good news for anyone who dislikes cardio training.

Again, the cardio sessions are kept varied by using three types of machines: the stationary bike, the treadmill, and the rowing machine. Hard training and a strict diet go hand in hand to get your perfect six pack. Frank willingly shares diet advice to help you reach your cherished goal of chiselled abs.

There are guidelines on the amount of protein and carbs you’ll need to consume, and the types of food you should eat to build muscle and reduce your bodyfat. Supplementation can be beneficial and Frank speaks well of glutamine and amino acids for better muscle pumps and preventing muscle loss.


As you’d expect from a legendary bodybuilder with decades of experience behind him, the 91 Day Wonder Abs eBook is a top notch piece of work. It’s incredibly easy to read and the simplicity and effectiveness of the programme makes it useful for bodybuilders and physique athletes of all levels.

As well as the excellent training and diet guidance, you’ll find tips on breath control and stretching, and a beautiful selection of photos showing Frank’s physique. Whether you’re training for a bodybuilding competition or simply sculpting your abs to show off on the beach or social media, Frank Zane’s 91 Day Wonder Abs programme will bring you the results you desire.

Favourite Quote: “You have to experience hunger to a moderate degree on your quest for great abs and a small waistline.”

Book Rating: 9.5/10

Alan Riseborough

Alan is a strength and physique enthusiast and has 28 years' of training experience behind him. He has competed in powerlifting, arm wrestling, bodybuilding and grip strength competitions. He also includes rigorous bodyweight, sprinting and kettlebell training regularly in his routines. He believes in the transformative power of the squat which is (believe it or not) his favourite exercise!

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