Original Zyzz bodybuilding program for aesthetics and hypertrophy
Intro
Become the best aesthetic version of yourself with Zyzz’s exact program, available in full for free.
This program faithfully reproduces Zyzz’s personal routine (Aziz Shavershian), designed to build a physique that is aesthetic, lean, and massive at the same time. You’ll find his original 3-day split, his favorite exercises (incline dumbbell press, deadlift, lateral raise), his sets, reps, rest periods, and his signature techniques such as drop sets and sets taken to failure.
Inspired by his “aesthetics over mass” philosophy, this plan will guide you in sculpting a balanced and impressive body by combining heavy compound movements with strategic isolation work for maximum pump and well-rounded muscular development. Designed for an intermediate trainee with access to full equipment, it fits perfectly into an 8-week cycle with 60-minute sessions.
Sources
- SimplyShredded – "Aesthetically Pleasing: Aziz Shreddedshian Talks With Simplyshredded.com" (fr.wikipedia.org, simplyshredded.com)
- Reddit /r/Fitness – Discussion "Is the Zyzz workout from SimplyShredded a good workout?" (reddit.com)
- EssentiallySports – "Who Was Zyzz? One of the Earliest Proponents of Fitness Influencing": (essentiallysports.com)
- Wikipedia – Page "Zyzz" (Aziz Shavershian) (en.wikipedia.org)
- Reddit /r/bodybuilding – Thread "Zyzz : original routine" (reddit.com)
Standard
Warm-up
General shoulder joint warm-up to prepare for pressing movements and prevent injury.
60 Repetitions
Activation of the chest, triceps, and deltoids before heavy sets.
10 - 15 Repetitions
Standard
Main
Zyzz’s favorite exercise for targeting the upper chest and building a complete aesthetic torso.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 1 minute
Set
4: 8 - 10 Repetitions
Rest time : 1 minute
Works overall strength and chest volume; Zyzz favored incline pressing but included flat bench to round things out.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 1 minute
Maximum stretch and chest isolation for the extreme pump (“skin-tearing pump”) sought by Zyzz.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 45 seconds
Performed to muscular failure according to Zyzz; emphasizes the lower chest and triceps.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 1 minute
Zyzz used barbell curls to build overall biceps mass and aimed for progressive overload.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 45 seconds
Zyzz added a drop set on the last set: reduce the weight by half and do about 8 more reps to failure to shock the muscle. Read more Read less
Zyzz added a drop set on the last set: reduce the weight by half and do about 8 more reps to failure to shock the muscle.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 45 seconds
Standard
Warm-up
Joint preparation and quadriceps activation before squats and presses.
15 - 20 Repetitions
Spinal mobilization and back activation before deadlifts and rows.
60 Repetitions
Standard
Main
Zyzz’s favorite exercise for developing the entire posterior chain and overall power; he pushed to controlled failure on the last sets. Read more Read less
Zyzz’s favorite exercise for developing the entire posterior chain and overall power; he pushed to controlled failure on the last sets.
Set
1: 8 - 10 Repetitions
Rest time : 2 minutes
Set
2: 8 - 10 Repetitions
Rest time : 2 minutes
Set
3: 8 - 10 Repetitions
Rest time : 2 minutes
Set
4: 8 - 10 Repetitions
Rest time : 1 minute
Builds back thickness and complements pull-ups/lat pulldowns for an aesthetic V-taper.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 1 minute
Zyzz consistently included a vertical pull in his back routine to widen the upper body.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 45 seconds
A cornerstone of his leg day; Zyzz considered the squat essential for overall development.
Set
1: 8 - 10 Repetitions
Rest time : 2 minutes
Set
2: 8 - 10 Repetitions
Rest time : 2 minutes
Set
3: 8 - 10 Repetitions
Rest time : 2 minutes
Set
4: 8 - 10 Repetitions
Rest time : 1 minute
Complements the squat with a different angle; often performed to failure on the last set.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 1 minute
Zyzz did several high-rep sets to failure to build his calves.
Set
1: 12 - 15 Repetitions
Rest time : 1 minute
Set
2: 12 - 15 Repetitions
Rest time : 1 minute
Set
3: 12 - 15 Repetitions
Rest time : 1 minute
Set
4: 12 - 15 Repetitions
Rest time : 45 seconds
Standard
Warm-up
Mobilizes the shoulders and warms up the rotator cuff before presses and raises.
60 Repetitions
Upper-back activation and postural prep before shoulder work.
15 - 20 Repetitions
Standard
Main
Seated military press; Zyzz used it for shoulder power and aesthetics.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 1 minute
Set
4: 8 - 10 Repetitions
Rest time : 1 minute
Zyzz often superset it with lateral raises for maximum pump (shoulders\/traps).
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 45 seconds
Zyzz’s favorite exercise for sculpting wide, aesthetic side delts; sometimes performed as a superset.
Set
1: 10 - 12 Repetitions
Rest time : 1 minute
Set
2: 10 - 12 Repetitions
Rest time : 1 minute
Set
3: 10 - 12 Repetitions
Rest time : 45 seconds
Rear-delt work for balanced development and injury prevention.
Set
1: 10 - 12 Repetitions
Rest time : 1 minute
Set
2: 10 - 12 Repetitions
Rest time : 1 minute
Set
3: 10 - 12 Repetitions
Rest time : 45 seconds
Heavy triceps compound movement; Zyzz included it for arm mass and to finish off the chest.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 1 minute
Triceps isolation with peak contraction; Zyzz often went to failure on this exercise.
Set
1: 10 - 12 Repetitions
Rest time : 1 minute
Set
2: 10 - 12 Repetitions
Rest time : 1 minute
Set
3: 10 - 12 Repetitions
Rest time : 1 minute
Set
4: 10 - 12 Repetitions
Rest time : 45 seconds
Frequently asked questions
-
Can I do this program if I’m a beginner?
This program is designed for intermediates. A beginner can adapt it by reducing volume and intensity. -
Do I absolutely need to do drop sets and train to failure?
Yes, these techniques are an integral part of the Zyzz style for maximizing hypertrophy and pump. -
How long will it take before I see results?
If you stay consistent with diet, recovery, and intensity, the first visible changes should appear within 4–6 weeks. -
Can I add a day for abs?
Yes, you can add an ab circuit at the end of a session or a fourth optional day depending on your recovery. -
Is it compatible with a lean bulk?
Absolutely, this program is geared toward aesthetic hypertrophy. You simply need to adjust for a moderate caloric surplus.