Program
Zyzz 5-day split
Zyzz-inspired 5-day Split Routine 💪:
Example week:
1️⃣ Monday: Chest/Biceps
2️⃣ Tuesday: Legs/Calves
3️⃣ Wednesday: Back
4️⃣ Thursday: Shoulders/Triceps
5️⃣ Friday: Full Body
2️⃣ Tuesday: Legs/Calves
3️⃣ Wednesday: Back
4️⃣ Thursday: Shoulders/Triceps
5️⃣ Friday: Full Body
Rest & recover over the weekend 🛌💤. F
Full Body day
Deadlift
3 sets - 12 reps
full squat
2 sets - 8 reps
bench press
2 sets - 8 reps
barbell seated overhead press
2 sets - 8 reps
shrug
2 sets - 8 reps
pull-up
2 sets
elbow dips
2 sets
Back Day
bent over row
4 sets - 8 reps
pulldown
4 sets - 10 reps
cable seated row
4 sets - 10 reps
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Pushdown
4 sets - 8 reps
dumbbell shrug
4 sets - 8 reps
Shoulders and Triceps
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barbell standing military press
4 sets - 8 reps
close-grip bench press
4 sets - 8 reps
dumbbell lateral raise
4 sets - 10 reps
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dumbbell rear delt fly
3 sets - 10 reps
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triceps pushdown
4 sets - 8 reps
Incline Triceps Extension
3 sets - 10 reps
Lying Single Extension
3 sets - 12 reps
Leg and Calfs
full squat
4 sets - 8 reps
lever seated leg press
4 sets - 8 reps
lunge
3 sets - 8 reps
lever leg extension
3 sets - 15 reps
standing calf raise
5 sets - 15 reps
Chest/Biceps
bench press
3 sets - 8 reps
incline bench press
3 sets - 8 reps
decline bench press
3 sets - 8 reps
chest dip
3 sets
barbell curl
3 sets - 8 reps
dumbbell seated curl
3 sets - 8 reps
preacher curl
3 sets - 8 reps
Workouts in program
Full Body day
7 Exercises
Back Day
5 Exercises
Shoulders and Triceps
7 Exercises
Leg and Calfs
5 Exercises
Chest/Biceps
7 Exercises