The Zyzz Workout
Bulking
Beginner
None
Plan Details
The The Zyzz Workout routine by jwinf843 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This was adapted from a plan designed and used by Zyzz, and is designed for Bulking and becoming Aesthetic.
Routine detail
Day 1
Chest and Biceps
Est. 50 min
8 exercises
Barbell Bench Press
3 Sets x 5,5,3 Reps
Barbell Preacher Curl
3 Sets x 8,12,7 Reps
Dumbbell Incline Bench Press
3 Sets x 12,8,8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8,8,4 Reps
Machine Bench Press
3 Sets x 12,10,6 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8,8,7 Reps
Day 1
Shoulders and Triceps
Est. 45 min
7 exercises
Weighted Tricep Dip
3 Sets x 8,8,10 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8,8,10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 1
Legs and Calves
Est. 54 min
9 exercises
Barbell Squat
3 Sets x 8,8,2 Reps
Machine Leg Press
3 Sets x 8,8,6 Reps
Calf Press On Leg Press
3 Sets x 8,12,12 Reps
Hack Squat
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8,12,8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Day 1
Back
Est. 37 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Trap Bar Deadlift
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8,8,10 Reps
Day 8
Full Body
Est. 78 min
12 exercises
Barbell Clean and Jerk
3 Sets x 12,8,3 Reps
Barbell Deadlift
3 Sets x 12,15,15 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8,12,12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8,6,4 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8,12,12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
