OutAlpha
[Link]/how-to-look-like-zyzz-without-drugs-acquire-aesthetics
Alexander Leonidas May 26, 2015
Now that we have all the information we need, it’s time to compile everything together into a
well-organized program.
The program will be executed in a full body concurrent training style, which means that you
will be performing full body workouts 2-4x a week, while frequently rotating exercise
selection.
We do this to prevent accommodation and build overall strength and hypertrophy.
Plus, there’s a lot customization that goes into building the Zyzz physique without steroids,
so we must make sure that we attack this look in every possible way.
Anyhow, I now present to you a 4 week custom program that will give you Zyzz aesthetics.
You obviously won’t look like him in 4 weeks, but if you keep repeating this program you
should start seeing some noticeable results with time!
So without further ado, here’s the program.
PS: If this program helps you out, leave a comment down below!
WEEK 1
1/3
Incline Pause Bench Press 1-3RM OR 4-10RM + 3 Back-Off Sets/Triple Dropset
2-Board Press 3×3
Low Cable Crossovers 4×15
Triceps Pushdown 3×20
Power Shrug 5×5
Dumbbell Upright Row 3×10
Face Pulls 3×15
Dumbbell Preacher Curl 3×10
Hammer Curl 3×10
Pistol Squat 1-3RM
Sissy Squat 3xAMRAP
Hanging Leg Raises 3×20
WEEK 2
Weighted Dips 5-10RM + 3 Back-Off Sets/Triple Dropset
Incline Dumbbell Bench Press 3×15-30
Incline Dumbbell Flyes
Elbows-Out Extensions 3×8
High Pulls 5×2
Farmer Walks 5×30-60s
Reverse Pec Deck 3×15
Preacher Barbell Curl 3×8
Incline Curls 3×12
Low Pistol Box Squat 1-3RM
Reverse Lunges 3×5 (per leg)
Russian Twist 3×50
WEEK 3
Paused Overhead Press 1-3RM + 3 Back-Off Sets/Triple Dropset
Reverse Grip Bench Press 3×5 (in power rack with safety pins)
Pec Deck 3×10
Reverse Pushdowns 3×20
Barbell Shrug 5×15 (use straps)
Dumbell Pullovers 3×10
Rear Delt Flyes 3×12
Alternate Curls 3×10 (each arm)
Barbell Curl 3×50
Bulgarian Split Squat 5-10RM + 3 Back-Off Sets/Triple Dropset
Single-legged Leg Press 3×5
L-Holds OR Planks 3×30-60s
2/3
WEEK 4
Incline Close Grip Bench Press 1-3RM + 3 Back-Off Sets/Triple Dropset
Landmine Press 4×8
Seated Cable Flyes 3×10
Overhead Barbell Extension 3×8
Seated Barbell/Dumbbell Shrugs With 3s Squeeze 4×12
Cable Upright Row 4×10
Half Rep Dumbbell Shoulder Press 3×10
Machine Preacher Curl 3×12
Cable Curl 3×15
Hack Squat 4-10RM + 3 Back-Off Sets/Triple Dropset
Jumping Pistol Squats 3×10
Dragon Flags or Hanging Leg Raises 3×10
FIN
3/3
