Zyzz Workout Routines & Diet Plans


Zyzz Workout and diet routineLearn 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 Routine

Download a copy of this workout for easy viewing while you train.

 Zyzz Workout Routine – Chest / Biceps – Monday

1Incline Dumbbell Press48 to 10 
2Bench Press38 to 10 
3Incline Flies38 to 10 
4Chest Dips3~ Until Failure
5Barbell Curls38 to 10 
6Preacher Curl38 to 10On last set – Drop the weight to half, and push out another 8

 Zyzz Workout Routine – Legs / Calves – Tuesday

1Squats48 to 10 
2Lunges38 to 10 
3Leg Press38 to 10 
4Leg Extensions3~ Until Failure
5Leg Curls38 to 10 
6Calf Raise38 to 10Just use some of the machines till failure, a lot of reps, feel the burn.

 Zyzz Workout Routine – Back – Wednesday

1Lat Pulldowns48 to 10 
2Deadlifts38 to 10 
3Bent Over Rows38 to 10 
4Dumbbell Rows38 to 10 
5Barbell Curls38 to 10 
6Hyperextensions38 to 10 

 Zyzz Workout Routine – Shoulder / Triceps – Thursday

1Shoulder Press48 to 10 Alternate with Barbell & Dumbell every week
2Upright Rows (supersetted with Lateral Raises)38 to 10 Supersets
3Front raises38 to 10 
4Lying Rear Delt Raises38 to 10 
5Close-Grip Bench Press38 to 10 
6Pull-downs48 to 10 
7Skull crushers38 to 10

 Zyzz Workout Routine – Full Body – Saturday

1Deadlifts38 to 10 
2Squats38 to 10 
3Clean and Jerk38 to 10 
4Weighted Pull ups38 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 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.