Zyzz inspired workout
This is the Zyzz workout routine per many sources, but I put my twist on it. This is gonna make u look pretty freaky so give it a try.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8–10 reps |
| 2 | Bench Press (Barbell) | 3 | 6–8 reps |
| 3 | Incline Chest Fly (Cable) | 3 | 8–10 reps |
| 4 | Dip (Bodyweight) | 3 | AMRAP |
| 5 | Bicep Curl (Barbell) | 3 | 8–10 reps |
| 6 | Hammer Curl | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–10 reps |
| 2 | Lunge (Dumbbell) | 3 | 8–10 reps |
| 3 | Leg Press | 3 | 8–10 reps |
| 4 | Leg Extension | 3 | AMRAP |
| 5 | Leg Curl | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–10 reps |
| 2 | Deadlift (Barbell) | 4 | 5–6 reps |
| 3 | T-Bar Row | 3 | 8–10 reps |
| 4 | Dumbbell Row | 3 | 8–10 reps |
| 5 | Hyperextension | 3 | 8–10 reps |
| 6 | Shrug (Dumbbell) | 3 | 20–30 reps |
| 7 | Devon Larrat Forearm Curls (Cable) | 1 | 20–25 reps |
| 1 | 15–20 reps | ||
| 1 | 10–15 reps | ||
| 1 | 5–10 reps | ||
| 8 | Dead Hang | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Shoulder Press (Dumbbell) | 4 | 8–10 reps |
| Superset | |||
| 2A | Overhead Flies | 3 | 8–10 reps |
| 2B | Lateral Raise (Dumbbell) | 3 | 8–10 reps |
| 3 | Front Raise | 3 | 8–10 reps |
| 4 | Lying Rear Lateral Raise | 3 | 8–10 reps |
| 5 | Bench Press (Close Grip) | 3 | 8–10 reps |
| 6 | Straight Arm Pulldown | 4 | 8–10 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 8–10 reps |
| 2 | Squat (Barbell) | 3 | 8–10 reps |
| 3 | Clean and Press | 3 | 8–10 reps |
| 4 | Pull-Up (Weighted) | 3 | 8–10 reps |
| 5 | Hanging Knee Raise | 4 | AMRAP |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Zyzz inspired workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Zyzz inspired workout is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Zyzz inspired workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
