Zyzz Workout Routine and Diet Review – U Mirin Brah?

Zyzz Workout Routine and Diet ReviewAziz Shavershian known as Zyzz gained a large fan base over a very short period of time with his provocative YouTube videos and attitude, even now almost a year after his death he still has impact on many young bodybuilders and fitness enthusiast.

His well-developed physique combined with a notorious lifestyle have been a theme of many discussions in bodybuilding and fitness forums.

Mixing a reckless fast lifestyle, partying, drinking with training, clean diet and speaking openly about using steroids created a lot of controversies and nobody remained indifferent.

Aziz in his short life was defined as a rebel, denying social conditioning resulting in his behavior often described as narcissist and egoistic.

Nevertheless, Zyzz has achieved his goal in making an impact on the world.

His journey from a skinny high school kid with no self-esteem to somebody who is being compared with great bodybuilders was a hard one, and in the process, he gained thousands of fans all over the world, it was truly a Hollywood movie story.





Zyzz Workout Routine – Exercises for the Aesthetically Pleasing

Core of his training philosophy is about pushing yourself beyond your limits as much as possible on every workout. Zyzz workout routine looked like this:

Monday: Chest/Biceps

  • 4 sets of Incline Dumbbell Press, 8-10 reps
  • 3 sets of Bench Press, 8-10 reps
  • 3 sets of Incline Flies, 8-10 reps
  • 3 sets of Chest Dips until failure
  • 3 sets of Barbell Curls, 8-10 reps
  • 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Review: Zyzz workout for chest looks like a solid routine packed with good old proven compound movements. His main focus was developing a wide upper chest with incline movements which gave him a pleasing aesthetic look.

Tuesday: Legs/Calves

  • 4 sets of Squats 8-10 reps
  • 3 sets of Lunges 8-10 reps
  • 3 sets of Leg Press 8-10 reps
  • 3 sets of Leg Extensions till failure
  • 3 sets of Leg Curls 8-10 reps

Review: Zyzz never denied the importance of leg training. He hated it but also knew the massive benefits we get from leg training.

Personally, I wouldn't recommend training to failure frequently. The rep range for compound movements would ideally alternate between low rep phases (4-6) and moderate to high rep phases (10-15) to maximize gains.

Wednesday: Back

  • 3 sets of Lat Pulldowns 8-10 reps
  • 4 sets of Deadlifts 8-10 reps
  • 3 sets of Bent Over Rows 8-10 reps
  • 3 sets of Dumbell Rows 8-10 reps
  • 3 sets of Hyperextensions 8-10 reps

Review: Back training incorporates solid exercises for developing thick back. I would change the lat pull downs to wide grip pull ups and change hyper-extension for mid grip pull ups

I'm a big fan of pull ups and encourage all my clients as soon as possible to switch from machine based lat pull downs or assisted lat machines to body weight exercises.

Thursday: Shoulders/Triceps

  • 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
  • 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
  • 3 sets of front raises 8-10 reps
  • 3 sets of Lying Rear Delt Raises 8-10 reps
  • 3 sets of Close-Grip Bench Press 8-10 reps
  • 4 sets of Pulldowns 8-10 reps
  • 3 sets of Skullcrushers 8-10 reps

Review: The shoulder Zyzz workout is basic compound movements mixed, the super set for mid deltoids is a killer for muscle growth.

I'd personally throw in Face Pulls and super set them with Lying Rear Delt Raises for more rear deltoid development.

I've been getting many complaints that skull crushers can cause elbow injury so if my clients experience any discomfort when the weight on that exercise goes up we switch it with dumbbell french press

Overall shoulder workout is good, occasional rep range change for middle delt exercises to 10-12 would probably get you more size.

Saturday: Full Body

  • 3 sets of Deadlifts 8-10 reps
  • 3 sets of Squats 8-10 reps
  • 3 sets of Clean and Jerk 8-10 reps
  • 3 sets of Weighted Pullups 8-10 reps

Review: If you are a beginner you'd want to skip this Full Body workout day to maximize your gains and recovery.

It might be too much for your body to recover from.

Zyzz Diet Plan and Supplements Review – Key to Staying Lean

He didn't utilize cardio in his workout plan which tells us that his diet must be the key to staying lean all the time.

General rules of Zyzz diet plan are:

  • No fast food.
  • No soft drinks
  • No sweets or sugar
  • Only fluid you shall drink is water, and green tea

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
  • Post-Workout Shake with Whey Protein and other supplements
  • 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

Review: Zyzz diet plan is similar to many other bodybuilding diets, as you can see he focused on whole foods, lean meat, a lot of vegetables.

He also didn't avoid fat which is common with a lot of bodybuilders.

Occasionally, Zyzz incorporated cheat meals in his diet.

There is also a Zyzz Supplements company called Protein of the Gods which became very famous in some parts of the world like Austrlia.

Conclusion

Zyzz workout is far from an optimal training plan, but in some cases, it's better than what most guys in the gym are doing.

The diet plan he put out there is very simplistic and straightforward. If you enjoy eating those types of foods, and you get the right amount of calories and macronutrients for your body it can work.

Due to a limited number of choices, I do recommend including more variety.

Here is Zyzz on Wikipedia.

His favorite quote was “Obsessed is a word the lazy use to describe the dedicated.” Check out more Zyzz quotes.

Free MasterClass: The 5 Secrets I Used To Get In The Best Shape of My Life

Tired of all the cookie-cutter programs, and quick fixes? I have some good news. I'm hosting a Free Masterclass where I'll reveal how to finally get in the best shape of your life and maintain that shape.
(Backed by Science. No Hype, No BS.)

Click Here to Claim Your Spot
5 Steps To Building Your Dream Physique (Free Training)Click Here to Watch