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Today, we’re looking at the workout routine and diet of Zyzz, a young man who was arguably one of social media’s first big fitness influencers.
His transformation from a skinny academic to a bodybuilding idol inspired many across the world.
And how exactly did Zyzz transform himself from the skinny kid into a legacy-holding icon?
Keep reading to learn all about the Zyzz workout routine and diet plan, including his bio, training fundamentals, and supplement preferences to achieve that aesthetic physique.
Let’s jump in.
Zyzz Bio and Stats
Aziz “Zyzz” Sergeyevich Shavershian was born on the 24th of March, 1989, in Moscow, Russia.
Growing up, Zyzz was far from the person he would ultimately be remembered as. Raised in Eastwood, New South Wales, Zyzz attended Marist College Eastwood Secondary School.
He was a skinny, smart kid in school. As a youngster, Zyzz was awarded the Dux of the college for his academic excellence. He had no luck with girls, and was well-known for his love of roleplay games like World of Warcraft.
While Zyzz enjoyed aspects of his life, he always hated this skinny, nerdy perception of himself.
It was at the end of his schooling that Zyzz decided to break out of his scrawny body. He would begin a quest to transform himself into the man who would eventually become a bodybuilding icon.
Zyzz sold his World of Warcraft profile for $500 and signed up to the local Fitness First.
Over the next year and a half, Zyzz would obtain an incredible physique, not only altering his body but his self-esteem.
He went from a skinny, intellectual gamer type who lacked confidence, to a massive, fun-loving online persona that would turn him into a global icon.
Zyzz played into this gym bro stereotype, stating, “Zyzz is not a person. Zyzz is merely a personification of a way of life.”
This persona would go on to inspire many young men with similar backgrounds to pursue transforming themselves.
- Age: 22 Years Old
- Height: 6’2” (187 cm)
- Weight: 200 lbs (90 kgs)
- Birthday: 24 March, 1989
- Died: 5th August, 2011
- Occupation: Bodybuilder, Personal Trainer, Internet Celebrity
Zyzz Workout Fundamentals
Read More: J.J.Watt Workout Routine
Zyzz’s workout fundamentals were based on traditional bodybuilding techniques.
He trained like many, adopting a hybrid-style five-day bro split focused on different muscle groups each day.
Where Zyzz truly made an impact with his training was his philosophy on pushing beyond his allocated rep ranges.
This meant that should he feel good on any given day, he would pump out those extra five to 10 reps or additional sets to maximize his gains.
Zyzz’s routine and diet was also incredibly rigid, having strong beliefs on correct nutrition.
These things all transformed him into the person who wanted to be and would ultimately become.
Zyzz Workout Routine
Read More: Dave Bautista Workout Routine
Zyzz’s workout routine involved training all major muscle groups during the week, with a full-body training day on Saturdays.
Below we have listed his workouts, including the weekly schedule, exercises, sets, reps, and rest.
Although Zyzz was a firm believer in pushing his body based on how he was feeling, he still documented his lifts at a base level of sets and reps.
If you want to take this program to the next level, we recommend pushing beyond the suggested rep and setting ranges if you are feeling you have a little left in the tank.
Zyzz Workout Routine Weekly Schedule
Chest and Biceps (Duration 40 – 45 Mins)
| Exercise | Sets | Reps | Rest |
| Incline Dumbbell Press | 4 | 8-10 | 60 secs |
| Bench Press | 3 | 8-10 | 60 secs |
| Incline Fly | 3 | 8-10 | 60 secs |
| Chest Dip | 3 | 8-10 | 60 secs |
| Barbell Curl | 3 | 8-10 | 60 secs |
| Preacher Curl Drop Set | 3 | 8-10 | 60 secs |
Legs (Duration 40 – 45 Mins)
| Exercise | Sets | Reps | Rest |
| Back Squats | 4 | 8-10 | 60 secs |
| Lunges | 3 | 8-10 | 60 secs |
| Leg Press | 3 | 8-10 | 60 secs |
| Leg Extension | 3 | Max | 60 secs |
| Leg Curl | 3 | 8-10 | 60 secs |
| Calf Raises | 4 | Max | 60 secs |
Back (Duration 40 Mins)
| Exercise | Sets | Reps | Rest |
| Lat Pulldown | 3 | 8-10 | 60 secs |
| Deadlift | 4 | 8-10 | 60 secs |
| Bent-Over Row | 3 | 8-10 | 60 secs |
| Dumbbell Row | 3 | 8-10 | 60 secs |
| Hyperextensions | 3 | 8-10 | 60 secs |
Shoulders and Triceps (Duration 50 – 55 Mins)
| Exercise | Sets | Reps | Rest |
| Shoulder Press | 4 | 8-10 | 60 secs |
| Upright Row | 4 | 8-10 | – |
| Dumbbell Lateral Raises | 3 | 8-10 | 60 secs |
| Front Raise | 3 | 8-10 | 60 secs |
| Lying Rear Deltoid Raise | 3 | 8-10 | 60 secs |
| Close-Grip Bench Press | 3 | 8-10 | 60 secs |
| Tricep Pushdown | 4 | 8-10 | 60 secs |
| Skullcrushers | 3 | 8-10 | 60 secs |
Full Body (Duration 30 – 35 Mins)
| Exercise | Sets | Reps | Rest |
| Deadlifts | 3 | 8-10 | 60 secs |
| Squat | 3 | 8-10 | 60 secs |
| Clean & Jerk | 3 | 8-10 | 60 secs |
| Weighted Pull-Up | 3 | 8-10 | 60 secs |
Zyzz Dieting and Food Preferences
For Zyzz to obtain and maintain his aesthetic physique, he was incredibly disciplined with his nutrition.
Zyzz’s food choices were centered around high-quality, unprocessed, nutrient-dense foods.
He firmly believed in avoiding fast food, and sugar in the form of soda and sugary snacks. He would only drink water and green tea for hydration.
Each of Zyzz’s seven meals per day would contain a source of lean protein, including kangaroo, tuna, or chicken.
He also ate a lot of eggs and complex carbs in the form of wholemeal pasta and brown rice.
This amounts to a huge 3,800-4,000 calories, with 400g of protein.
| Meal | Food |
| Meal 1 | 2x Cup Oats, 6 Boiled Eggs, Protein Shake |
| Meal 2 | Brown Rice, Broccoli, Boiled Chicken Breast |
| Meal 3 | Wholemeal Pasta, Spinach Leaves, Tuna in Spring Water |
| Meal 4 | Stir Fry Kangaroo, Vegetables |
| Meal 5 | Kangaroo, Brussel Sprouts |
| Meal 6 | Salmon, Scrambled Eggs |
| Meal 7 | 1x Cup Cottage Cheese |
Zyzz Diet Plan
Now that we understand Zyzz’s dieting and food preferences, we will take these principles and create a Zyzz-inspired diet plan to help get you his iconic physique.
Below we will list both a maintenance and aesthetic diet plan to help you achieve amazing results.
Zyzz Diet Plan
The Zyzz diet plan as previously mentioned is based on maintenance and building mass, this depending on the amount of calories you are consuming.
Below we have a relaxed approach to nutrition, with whole foods high in protein to help you build lean muscle and complex carbs for fuel.
Meal 1
- 2x Cup Oatmeal with Protein Powder, Almond Milk, Banana, Berries, Cinnamon
- 6x Egg White Omelet, Baby Spinach, Tomato
Meal 2
- Smoked Paprika and Lime Grilled Chicken
- Broccoli and Steamed Brown Rice
Meal 3
- Tuna Pasta Salad with Tomato, Red Onion, Baby Spinach, Red Pepper
- Light Salad Dressing
Meal 4
- Stir Fried Kangaroo
- Broccoli, Carrot, Red Pepper
- 1 x Scoop Protein Shake
Meal 5
- Grilled Kangaroo
- Brown Rice
- Brussel Sprouts
Meal 6
- Oven Baked Salmon with Paprika, Turmeric, Lemon, Salt and Pepper
- 3x Scrambled Eggs
- 1x Cup Mixed Vegetables
Meal 7
- 1x Cup Low Fat Cottage Cheese
- Protein Shake
Zyzz Aesthetics Diet Plan
Now it is time for the Zyzz aesthetics diet plan, which will again be determined by a calorie deficit.
The aesthetic plan contains many of the same foods to keep in line with Zyzz’s dieting and food preferences. However, we have reduced the total number of meals to five to fit the calorie deficit.
Meal 1
- 1x Cup Oatmeal with Protein Powder, Almond Milk, Banana, Berries, Cinnamon
- 6x Egg White Omelet, Baby Spinach, Tomato
Meal 2
- Portuguese Grilled Chicken
- Broccoli
Meal 3
- Tuna Salad with Tomato, Red Onion, Baby Spinach, Red Pepper
- Light Salad Dressing
Meal 4
- Stir Fried Honey Soy Chicken
- Broccoli, Carrot, Red Pepper
- ½ Cup Brown Rice
- 1 x Scoop Protein Shake
Meal 5
- Grilled Kangaroo with Broccoli, Brussel Sprouts
- Low Fat Cottage Cheese
Zyzz’s love for training far extended beyond the gym. This was clear from the way he fueled his body with only high-quality, protein-rich foods.
He understood that what he ate far outweighed what he did in the gym. Part of this was achieved by tracking calories and macronutrients.
For you to transform your physique like Zyzz and hit those hefty 4,000 calories per day, we encourage you to do the same.
This will help you get the precise amount of protein for growth, carbs for fuel, and fats to absorb vital nutrients.
To do this, use our advanced calorie and macronutrient calculator.
Just simply plug in your age, gender, height, weight, and activity level. You’ll receive an accurate target to help you maximize results.
Zyzz Supplement Preferences
Zyzz’s dieting and food preferences were incredibly strict, but that’s what it took to achieve his massive transformation.
To build on this, he would also consume a range of supplements to take his training to the next level.
Below is a list of Zyzz’s supplement preferences and their purpose.
| Supplement | Purpose |
| Whey Protein | Builds muscle and improves recovery |
| Pre-Workout | Increase energy and improve performance |
| Fish Oil | Supports cardiovascular health |
| BCAAs | Stimulate building of protein in muscle and the reduction of muscle breakdown; however, research suggests this is unwarranted |
| Zinc | Reduces inflammation, immune support |
| Magnesium | Improves muscle and nerve function and prevents many common health conditions |
| Vitamin C | Supports growth and tissue repair |
Final Thoughts
Zyzz’s love for bodybuilding and training went far beyond just simply packing on mass.
It was the way he would express and transform himself into the person he always wanted to become that inspired people normally outside of the fitness realm.
His body, a reflection of his enjoyment of the process, his rigid nutrition plan, and his will to push beyond his limits in the gym, made him one of the biggest fitness icons to this day.
If you are considering trying the Zyzz workout routine and diet plan, focus on quality nutrition. Eliminate sugary drinks and processed foods, and most of all, don’t take it too seriously.
So, have you followed Zyzz’s journey? Which part of his training and philosophies resonates with you?
Let us know in the comments.
What was Zyzz workout routine?
The Zyzz workout routine is a five-day bro split based on traditional bodybuilding exercises. His week consists of chest and biceps (Monday), legs (Tuesday), back (Wednesday), shoulders and triceps (Thursday), and full body (Saturday).
How long does it take to become like Zyzz?
It would take four to five years to achieve the physique of Zyzz. While he himself did so in just 18 months, it should be noted that he did not do this naturally.
What is the most ideal workout schedule?
The most ideal workout schedule is the one that allows you to get to the gym and stick to your routine. While more days in the gym can be better for growth, not having enough rest days can lead to fatigue and burnout which will derail your programming.
How many days a week did Zyzz workout?
Zyzz trained five days per week, with rest days on Friday and Sundays. He performed a hybrid bodybuilding split, training a muscle group each day, with a full-body workout on Saturdays.
How long did Zyzz train a day?
It is said that Zyzz trained between one to two hours per day. However, his program and sets would not take this much time to complete.
What is Zyzz physique?
Zyzz’s physique is what he characterized as “aesthetic.” A lean, shredded, athletic build that he became famous for.
What gym did Zyzz go to?
Zyzz began his training journey at Fitness First in Carlington, Sydney.
How tall is Zyzz?
Zyzz was 6’2” or 187 cm tall.
