Back and legs – original zyzz routine
8 Exercises
Warm-up
Squat without equipment
Joint preparation and quadriceps activation before squats and presses.
Set
1 : 15-20 Repetitions
· Rest time 30 seconds
Cat-Cow
Spinal mobilization and back activation before deadlifts and rows.
Set
1 : 60 Repetitions
· Rest time 30 seconds
Main
Barbell deadlift
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
Barbell Bent-Over Row
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
Wide-Grip Lat Pulldown
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
Classic Squat
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
Leg Press
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
Calf Raises
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
This workout is part of a complete program.
View program