Program

Zyzz Workout Routine

3,50

Reviews

Downloads

Intermediate

Level

55 days per week

Frequency

8+8+ month

Duration

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.

Saturday: Full Body

Review: This is the unorthodox portion of the workout plan that I don’t really understand. Performing heavy squats and deadlifts twice per week is definitely overkill and is going to place a lot of stress on your lower back. The set of chin-ups randomly inserted here is also odd.

Full Squat

3 sets - 8 reps

Sumo Deadlift High Pull

4 sets - 8 reps

Power Clean

3 sets - 8 reps

Chin-Up

3 sets - 8 reps

Thursday: Shoulders/Triceps

Review: Upright rows are a dangerous exercise that puts the shoulder joint in a really bad position. I would recommend using the side lateral raises only.

Dumbbell Standing Overhead Press

4 sets - 8 reps

Lateral Raise

3 sets - 8 reps

Dumbbell Rear Delt Fly

3 sets - 8 reps

Triceps Pushdown

3 sets - 8 reps

Barbell Lying Triceps Extension Skull Crusher

3 sets - 8 reps

Wednesday: Back

Review: If you are already doing deadlifts to strengthen your lower back then hyperextensions are probably not necessary.

Pulldown

3 sets - 8 reps

Barbell Sumo Deadlift

4 sets - 8 reps

Bent Over Row

3 sets - 8 reps

Dumbbell One Arm Bent-over Row

3 sets - 8 reps

Plate Hyperextension

2 sets - 8 reps

Tuesday: Legs/Calves

Review: A standard leg routine, though a structure calf training plan would probably be wise.

Full Squat

4 sets - 8 reps

Dumbbell Lunge

3 sets - 8 reps

Lever Seated Leg Press

3 sets - 8 reps

Lever Leg Extension

3 sets - 8 reps

Lever Seated Leg Curl

3 sets - 8 reps

Hack Calf Raise

3 sets - 8 reps

Monday: Chest/Biceps

Review: This is a fairly standard high volume chest workout. As for biceps, there is no research to support the use of drop sets, though it probably isn’t going to hurt you. For complete biceps development, a supinating dumbbell curl should always be included.