Aziz Shavershian AKA (Zyzz) gained a huge fan base and cult-like following over a very short period of time. He accomplished this with his cocky attitude and controversial youtube videos. Either way, Zyzz was shredded asf, and today, we’re going to go over the Zyzz workout.
Zyzz’s amazing physique along with his crazy lifestyle has been a theme of many discussions on social media and bodybuilding forums. If you were to mix fitness, dieting, steroids, and parties, you’d get zyzz.
People have described him as rebellious, narcissistic, and arrogant because he denied social conditioning. Although he is an incredibly controversial figure, Zyzz achieved his goal of making an impact on the world.
Zyzz went from a skinny high school kid to someone who is compared with the best bodybuilders of all time in an incredibly short period of time. Today, we’ll go over how he did that.
Zyzz was a big believer in the 8-12 method, which is great for adding muscle mass.
The way you do the 8-12 method is you fail between 8-12 reps for every set you do. If you can’t get 8, you’re going too heavy. If you can get more than 12, you’re going too light.
Monday: Big Lifts Day
- Deadlifts – 4 Sets
- Squats – 4 sets
- Shrugs – 4 sets
- Decline Benchpress – 4 sets
Tuesday: Chest Day
- Incline Dumbbell Press – 3 sets
- Flat Bench Press – 3 sets
- Dumbbell Press – 3 sets
- Flyes – 4 sets
- Incline Flyes – 4 sets
Wednesday: Lats/Abs Day
- Chinups – 5 sets
- Rows – 4 sets
- T-Bar Rows – 4 sets
- Hanging Leg Raises – 4 sets
- Weighted Decline Crunches – 4 sets
- Military Press – 4 sets
- Lateral Raises – 4 sets
- Bar Raise – 4 sets
- Upright Rows – 3 sets
Friday: Triceps Day
- Weighted Dips – 4 sets
- Cable Pulldowns – 4 sets
- French Press – 3 sets
- Skullcrushers – 3 sets
Saturday: Biceps Day
- Barbell Curls – 4 sets
- Incline Dumbbell Curls – 4 sets
- Dumbbell Curls superset with Hammer Curls – 3 sets
Sunday: Rest Day
- You’ll need to recover
Zyzz Diet And Eating
It takes everything put together to achieve an excellent body. Without proper diet and training you will get nowhere. Your body needs the nutrients to grow, if your diet isn’t right, you will struggle to recover, and will fail at building more muscle. This is a key part of the zyzz workout.
You need to train hard in order to stimulate the muscles, diet correctly to provide nutrients for growth and recovery, and rest adequately to ensure your body can recover and develop new muscle.
If you are failing to provide your body with any of these parts, it will not have the ingredients to get the results you’re trying to achieve.
Supplements won’t make you big, diet will. You need to eat good food to grow, and the diet is the main key to your success.
Training is nothing without this, and I can-not stress enough that you need to have a good diet to get anywhere in fitness.
I have seen people train for years and get nowhere because their diet wasn’t on the mark – all of that time in the gym has been wasted when it didn’t have to be. Eat right, and eat lots
You can’t just eat alot too, you have to track your calories. Go read my post on how to eat to get big. It will help you learn what specefic numbers you should be looking for when bulkling.
Zyzz was a big fan of the 40/40/20 macronutrient distribution. If you don’t know what that means- 40% protein, 40% carbs, and 20% fat.
This is due to the fact that it’s hard to find good, healthy fats nowadays.
The zyzz workout isn’t just lifting, it’s eating too.
Why Bulk? If you want to pack on muscle, there is no way of doing this faster than doing a bulking cycle. You can also do a permanent bulk with short periods of cutting if you like, however this will depend on your genetics what proportion of your time you need to bulk.
We bulk because while we have our calories above our Basal Metabolic Rate (how much your body automatically burns) we put on weight, it’s impossible not to.
While bulking, we generally keep cardio to a minimum (do it, but don’t overdo it), and focus on having an excess of calories, most of which we’ll be trying to convert into muscle.
While bulking you WILL put on fat. It’s a fact, and it’s unavoidable. You can attempt to clean bulk (no junk food) and do it just over your BMR, but your gains will be minimal. A general rule of thumb is to add 500-1000 calories a day to your BMR.
So if your BMR is 3000, and you eat 4000 calories a day, you should be able to put on around about 2kg a week. If you’re just starting out, you can easily see 4-5kg in the first week.
It’s pure science, if you do it right, and you don’t kid yourself about how much you’re eating, you have to put on size. Anyone who isn’t putting on size needs to re-evaluate what they’re doing, and potentially add even more calories. So you say to yourself, why don’t I just eat 8000 calories a day? I’ll gain like a monster!
Well, firstly it’s hard to eat that much, although it is possible with the use of mass-gainer shakes. Secondly, you’ll put on a lot of fat. Yes, you’ll put on more muscle than you would’ve at 5000 calories, but the amount of fat you’re putting on definitely isn’t working towards an aesthetic body
Why Cut? Cutting is about losing body fat and regaining definition. There are a number of techniques for doing extreme cuts in a short period of time, such as the Keto diet, and Carb Cycling.
For now all you need to know is that you need to be calorie decient to cut.Cutting is done in cycles because you will need to spend a portion of your time bulking.
The longer you spend cutting (the slower you do it) the less you will lose muscle during the process. While cutting it is inevitable that you will lose some muscle while in this calorie deficient state, but if done correctly you will lose much less muscle than you gained while bulking, and lose much more fat than you put on during your bulking phase
When cutting, keep the protein intake high.
That’s it for the zyzz workout routine.
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