Learn the hardcore Zyzz workout routine that transformed an average teenager into an icon for all young bodybuilders.
Aziz Sergeyevich Shavershian, better known as Zyzz was an Australian bodybuilder, personal trainer, model and a part-time stripper.
Zyzz suffered a heart attack and died at the age of 22 while he was on holiday in Bangkok, Thailand. With his aesthetically pleasing body and appearance he inspired thousands of people to choose the path to healthy life and not be afraid to be yourself.
Principles of the Zyzz Workout
Even after his death, the life of “Zyzz” is still one of the hottest topics among aspiring young bodybuilders and fitness enthusiasts.
Balancing an intense training program and clean diet along with a fast-paced party lifestyle, Zyzz pushed his followers to break out of their comfort zone and become the person they truly wanted to be.
Starting off as a scrawny high school kid with low confidence and poor self esteem, Zyzz led by example and showed what was possible through hard work and dedication.
Though described by many as cocky, “weird” and egotistical, there’s no doubt about the incredible impact Zyzz has had on his thousands of fans from around the world.
Zyzz workout routine consisted of a high volume, 5-day a week plan. His central training approach was about consistently pushing the limits and striving for progression during every workout session.
The Zyzz Workout
(click each tab to show workout)
Zyzz Workout Monday Routine – Chest / Biceps
|1||Incline Dumbbell Press||4||8 to 10|
|2||Bench Press||3||8 to 10|
|3||Incline Flies||3||8 to 10|
|4||Chest Dips||3||~||Until Failure|
|5||Barbell Curls||3||8 to 10|
|6||Preacher Curl||3||8 to 10||On last set – Drop the weight to half, and push out another 8|
Zyzz Workout Tuesday Routine – Legs / Calves
|1||Squats||4||8 to 10|
|2||Lunges||3||8 to 10|
|3||Leg Press||3||8 to 10|
|4||Leg Extensions||3||~||Until Failure|
|5||Leg Curls||3||8 to 10|
|6||Calf Raise||3||8 to 10||Just use some of the machines till failure, a lot of reps, feel the burn.|
Zyzz Workout Wednesday Routine – Back
|1||Lat Pulldowns||4||8 to 10|
|2||Deadlifts||3||8 to 10|
|3||Bent Over Rows||3||8 to 10|
|4||Dumbbell Rows||3||8 to 10|
|5||Barbell Curls||3||8 to 10|
|6||Hyperextensions||3||8 to 10|
Zyzz Workout Thursday Routine – Shoulder / Triceps
|1||Shoulder Press||4||8 to 10||Alternate with Barbell & Dumbell every week|
|2||Upright Rows (supersetted with Lateral Raises)||3||8 to 10||Supersets|
|3||Front raises||3||8 to 10|
|4||Lying Rear Delt Raises||3||8 to 10|
|5||Close-Grip Bench Press||3||8 to 10|
|6||Pull-downs||4||8 to 10|
|7||Skull crushers||3||8 to 10|
Zyzz Workout Saturday Routine – Full Body
|1||Deadlifts||3||8 to 10|
|2||Squats||3||8 to 10|
|3||Clean and Jerk||3||8 to 10|
|4||Weighted Pull ups||3||8 to 10|
Zyzz Diet Plan
The Principles of Zyzz’s Diet is as follows;
Zyzz has never counted calories, just as long as he gets a good amount of protein in every meal. Around seven or eight separate meals a day is recommended as this ignites his metabolism. Basically, to put on meat, you have to eat meat. Try have some sort of meat product in most of your meals. Chicken Breast, Steak, Lamb, Kangaroo and if you don’t love these already, you will have to learn to.
Zyzz’s Sample Daily Diet
- Meal 1 – 6 boiled Eggs, 2 cups of Oatmeal and a Protein Shake
- Meal 2 – 300g Chicken Breast (boiled) Broccoli and Brown Rice
- Meal 3 – 200g Tuna chunks in spring water, mixed with Spinach Leaves, and Wholemeal Pasta
- Meal 4 – Stir fry Beef/Kangaroo Mince with some vegetables
- Meal 5 – Steak or Kangaroo and Brussels Sprouts
- Meal 6 – 4 scrambled Eggs and some Salmon
- Meal 7 – One cup of no fat Cottage Cheese 10m before bed
And Don’t Forget! Immediately post workout, consume your whey protein