The Zyzz workout is named after Aziz SergeyevichShavershian, a famous bodybuilder, trainer and as of late- an internet celebrity. His workout plan gained a lot of traction on the internet and it is popular with people, who do not want to be too bulky; it’s for lean posture, focusing on flexibility, not the size of the muscles. Zyzz became famous in the early 2000s, attracting people on social media an in the gyms as a trainer. He was known for his flamboyant attitude, acting goofy and living like a model- which was another one of his professions.
His plan on working out didn’t focus heavily on a strict every day workout. Instead of that, he focused on the diet, making it a priority to know exactly what and how much of it you should consume every day. His way of working out and dieting has a lot to do with his medical condition- he was an ectomorph. That means it was a lot harder for him to gain muscles due to his quick metabolism. He would have to eat tons of food every day to show any effect, so he decided to keep his body lean and focus on the food, because that was his main issue. Doing cardio in his state of condition was actually disabling him from getting a true muscular body.
Zyzz’s Bodybuilding Bible was released in 2011. Shortly after the release of that book, Zyzz’s brother Said was reported to be arrested- the police found anabolic steroids in his house.He obviously went to buy PCT, which are steroids. The use of those was and still is very popular, things like SR 9009, which is an alpha modifier drug which can boost your metabolism.
So what is the Zyzz? He would dedicate each day of the week to a certain part of the body, focusing on the part for the whole day. On Monday, he would start with four sets of Incline dumbbell press, each set with eight to ten repeats. After that he would do three sets of the following in that order: bench press, incline flies, chest dips, barbell curls and preacher curls. This concludes the first day of workout, flexing your chest and biceps. He would go on to legs and calves on Tuesday, starting with four sets of squats. After that came three sets of these: lunges, leg press, leg extensions, leg curls and finally standing calve raises/ seated calve raises. Again, each set has up to ten repeats. On Wednesday, he would focus on the back. Starting off with three sets of lat pulldowns, he would then go on to do four sets of deadlifts and then three sets of each: bent over rows, dumbel rows and hyperextensions. Thursday would be a day for shoulders and triceps. He started off with four sets of shoulder press and going on to do three sets of the following: upright rows supersetted with lateral raises, front raises, lying rear delt raises and close grip bench press. That wouldn’t be the end of it- he finished off with four sets of pulldowns and three sets of skull-crushers.
The Zyzz needed a day off on Friday, so he continued his workout plan on Saturday, doing his full body workout, which would consist of compound lifts. He’d do three sets of the following: deadlifts, squats, clean and jerk and weighted pull ups. This would finish off the week of exercise, having a Sunday off. It’s a lot of training for one week and Zyzz would balance that with his diet, which added up to a lot of calories- up to 4000 a day!
No wonder- his first meal of the day would be six boiled eggs, a protein shake and some oatmeal. His next meal was chicken breast, broccoli and brown rice. Next on the menu was tuna pasta with spinach leaves and following that was some stir fried kangaroo or beef mince with vegetables. After that he’d have a steak and brussels sprouts and to top that off, four scrambled eggs with salmon. No, that’s not it- he would finally have a cup of non –fat cottage cheese before going to bed. You have to take this workout plan with a grain of salt. Not every method applies to everyone, so choose what suits you best.