The workouts, the diet, and the mindset that built the aesthetic physique. This is how the legend was forged.
Zyzz followed a Push/Pull/Legs split with an emphasis on volume and muscle-mind connection. Aesthetics over ego.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-10 | 90s |
| Incline Dumbbell Press | 4 | 10-12 | 75s |
| Dumbbell Flyes | 3 | 12-15 | 60s |
| Cable Crossovers | 3 | 15 | 60s |
| Tricep Dips | 3 | To Failure | 90s |
| Skull Crushers | 3 | 10-12 | 60s |
| Rope Pushdowns | 3 | 12-15 | 60s |
Focus on the squeeze at the top of every rep. Aesthetics over ego — leave the bouncing bench press to the normies.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlifts | 4 | 6-8 | 120s |
| Wide-Grip Lat Pulldown | 4 | 10-12 | 75s |
| Seated Cable Rows | 4 | 10-12 | 75s |
| Single Arm DB Rows | 3 | 10-12 | 60s |
| Barbell Curls | 3 | 10-12 | 60s |
| Hammer Curls | 3 | 12 | 60s |
| Preacher Curls | 3 | 12-15 | 60s |
Build the V-taper. Wide lats, thick back. The foundation of the aesthetic physique.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| OHP (Military Press) | 4 | 8-10 | 90s |
| Lateral Raises | 4 | 12-15 | 60s |
| Front Raises | 3 | 12 | 60s |
| Rear Delt Flyes | 3 | 15 | 60s |
| Shrugs | 4 | 12-15 | 60s |
| Hanging Leg Raises | 3 | 15-20 | 60s |
| Cable Crunches | 3 | 15-20 | 60s |
Boulder shoulders = the illusion of width. Key to the V-taper. Lateral raises are your best friend.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squats | 4 | 8-10 | 120s |
| Leg Press | 4 | 10-12 | 90s |
| Leg Extensions | 3 | 12-15 | 60s |
| Romanian Deadlifts | 4 | 10-12 | 90s |
| Lying Leg Curls | 3 | 12-15 | 60s |
| Standing Calf Raises | 4 | 15-20 | 60s |
"Yeah I train legs, brah." Don't skip leg day. Proportional physique = aesthetic physique.
Recovery is where the magic happens. Zyzz believed in listening to your body and taking rest when needed. Light cardio, stretching, or just hitting the beach. Then the cycle repeats — back to Day 1, bigger and better than before.
Sleep 8+ hours. Stay hydrated. Let the gains come to you.
Zyzz kept it simple: high protein, moderate carbs, clean fats. No overcomplication. Consistency beats perfection.
Supplements are supplementary. They're the icing, not the cake. Get your diet right first.
Post-workout recovery. 30-40g per shake. Simple, effective, essential.
5g daily. Monohydrate. No loading needed. The most researched supplement in fitness.
Caffeine-based. For those days when motivation is low but the gym still calls.
Omega-3 fatty acids. Joint health, heart health, and anti-inflammatory benefits.
Insurance policy. Cover your micronutrient bases. Don't overthink it.
Intra-workout sipping. Leucine, Isoleucine, Valine. Stay anabolic during training.