Zyzz Split
Bulking
Intermediate
Machine strength
Plan Details
The Zyzz Split routine by ezankel is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Zyzz Split
Routine detail
Mon
chest and tris (EDZ)
Est. 83 min
13 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Mon
Chest and Biceps
Est. 66 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 50 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Tue
Back
Est. 61 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Wed
Legs/Calves
Est. 33 min
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Thu
Shoulders/Triceps
Est. 77 min
13 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Fri
custom carms
Est. 115 min
15 exercises
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
5 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Dual Overhead Curl
5 Sets x 8 Reps
Machine Tricep Extension
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Barbell Push Press
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sat
Full Body
Est. 28 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Any
super legs
Est. 5 min
1 exercise
Jackknife Sit-Up
3 Sets x 12 Reps
Any
extra legs
Est. 13 min
2 exercises
sled
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
