Zyzz (legal name Aziz Sergeyevich Shavershian) was one of the most legendary bodybuilders to ever hit the scene. He was insanely popular online due to his chiseled look (called “aestetics”) and full body.
He didn’t try to accumulate huge amounts of mass and be the biggest man on campus. Instead, he focused on staying very lean with special attention to the chest, arms, and traps.
Unfortunately, Zyzz passed away in 2011 due to heart complications in a sauna.
When I first got into bodybuilding, I looked at Zyzz’s body as a goal physique. I spent lots of time online looking for ways to achieve the same look as him.
Today, I am going to be showing you the full workout program that Zyzz followed, along with the Zyzz diet that will have you down to single digit body fat.
The Zyzz workout is medium volume and is especially great for skinny guys who don’t have a lot of fat to being with.
The program focuses on building as much muscle as possible without gaining body fat. This program is not designed to create huge strength gains. Instead, we focus on only improving how the body looks.
Let’s jump right into the zyzz workout plan.
I’m going to breaking down the full routine that Zyzz did. I will also give you the real deal on how Zyzz achieved his signature physique (hint: it wasn’t protein shakes!). Last, I will show you what improvements you can make to the routine to achieve his results naturally.
The Real Zyzz Workout Plan
Zyzz followed a 5 day split. Basically, this means that out of a 7 day week, you are working out for five of those days. You can do this routine Monday through Friday and take weekends off if you’d like. The days that you train are irrelevant as long as you follow the split.
Day One: Chest and Biceps
- 4 x 8-12 Barbell Bench Press
- 3 x 8-12 Incline Dumbbell Press
- 3 x 8-12 Incline Cable Flies
- 3 x 8-12 Dips
- 3 x 8-12 Preacher Curls
- 3 x 8-12 Barbell Curls
Day Two: Leg Day
- 4 x 8-12 Barbell Back Squats
- 3 x 8-12 Leg Press
- 3 x 8-12 Dumbell Lunges
- 3 x 8-12 Leg Curls
- 3 x 8-12 Leg Extensions
Day Three: Back
- 3 x 8-12 Cable Lat Pulldowns
- 3 x 8-12 Sumo Deadlifts
- 3 x 8-12 Barbell Rows
- 3 x 8-12 One arm Dumbell Rows
- 3 x 8-12 Hyperextensions
Day Four: Shoulders and Triceps
- 4 x 8-12 Shoulder Press
- 4 x 8-12 Tricep Pulldowns
- 3 x 8-12 Upright Rows supersetted with Lateral Raises
- 3 x 8-12 Rear Delt Raises
- 3 x 8-12 Front Raises
- 3 x 8-12 Close-Grip Bench Press
- 3 x 8-12 Skullcrushers
Day Five: Power Full Body
- 3 x 5 Squat
- 3 x 5 Bench Press
- 3 x 5 Bent Over Row
- 3 x 5 Deadlife
An Explanation of the Zyzz Workout
As you can see, days one through four of the zyss workout are a pretty standard “bro split” consisting of isolating specific muscle groups with medium volume. Nothing about Zyzz’s training routine is ground breaking or crazy different than the norm.
Day five is a full body workout with low volume and higher weights. This fifth day helps the body gain some strength, which allows you to add more weight to the normal routine. As you get stronger, you will be able to add more weight to days 1-4 and therefore increase hypertrophy.
So if the training routine isn’t anything new, how was Zyzz able to achieve his physique? What was his secret?
Let’s take a look at his diet and what it consisted of.
The Zyzz Diet Plan – Facts and Myths
Zyzz was big on eating clean, and he talked about it a lot. He left behind a legacy with his infamous posts on bodybuilding forums detailing his diet and routines.
Let’s take a look at some of the things NOT to eat in the Zyzz diet:
- No calories from drinks. The only thing Zyzz drank was water and (supposedly) green tea. That means no alcohol or soda.
- No fast food. Fast food is terrible for your body, and it’s nearly impossible to stay lean while eating it.
- Low carb. The keto diet wasn’t “in” when Zyzz was alive, so it’s doubtful that he followed that. However, he did talk about eating a low amount of carbs in order to stay lean.
- No sugar or desserts.
And here are some of the things Zyzz liked to include in his diet:
- Lean meats. Chicken and ground turkey are two great examples that are easy to prepare.
- Eggs. Zyzz liked to make batches of hard boiled eggs and have them as a snack.
- Cottage cheese
- Vegetables. Steamer bags are usually very low in calories and are great for your body. Subsituting carbs with a pack of vegetables is an easy way to stay lean.
So there you go – that’s how Zyzz acheived his world famous look….
Oh wait, we’re missing something.
Zyzz was on steroids
Yupp, we said it, and actually so did Zyzz. There are many posts showing Zyzz talking about using steroids and some of his cycles that he ran. A typical steroid cycle for Zyzz would look something like this:
Trenbolone – 500mg a week
Testosterone – 250mg a week
Masterone – 500mg a week
Anavar – 100mg a day
And he would reportedly run that for long periods of time.
Anyone who knows anything about anabolic steroids will tell you how dangerous a cycle like this is. Anavar is harsh on your liver when ran long term and tren has a ton of bad side effects.
Zyzz also used T3 and Clen quite often to help him dry up.
As sad as it is to say, it’s really no surprise that he died of a heart attack.
If you want to look like Zyzz, you have two optioins.
Number one, you can follow the zyzz workout protocal completely (including his steroid cycles). Keep in mind how dangerous (and expensive) the juice he was on is.
Or number two, you can follow a proven plan and supplement regimen that is backed by science to give you extreme results without the side effects.
Choice is yours!