Zyzz Workout Routine Pdf (2024)

FAQs

How many days a week did Zyzz workout? ›

Zyzz workout routine consisted of a high volume, 5-day a week plan. His central training approach was about consistently pushing the limits and striving for progression during every workout session.

Compared to a moderate volume classical method (4 sets of 6 repetitions), the 3/7 method was superior. But, compared to a higher volume classical method (8 sets of 6 repetitions), the 3/7 method wasn't as effective. The 3/7 Method, though, was performed in about a third less time compared to the other groups.

Muscle groups can require anywhere from 48hrs - 72hrs to fully recover. Therefore training every day may be possible. However, the body parts you target in each workout and the intensity at which you train will need to be varied to allow muscle groups complete recovery.

Years ago I developed a rep scheme for super sets known as the 5/10/20 method. In it's simplest form, this is a 3 exercise superset for a single muscle group where you do 5 reps of the first exercise, 10 of the second, then finish up with 20 reps on the final exercise.

The article suggests using a technique called 'The 250% Method' to ensure you spend most of your workout in the growth zone. The technique involves short, easy sets of 5-6 reps, then an all-out set followed by taking short breaks until you hit 250% of the number of reps completed.

[I wanted] to train in a way so they would actually take their hats off to me, and in a way so that you would believe that they would actually follow you. I was [working out] six hours a day: two hours with them, two hours doing the 300 work-out, two hours with my own bodybuilder…

The Chris Hemsworth Workout Plan

To achieve his godlike physique in Thor, Chris Hemsworth has a 5-day per week, 90 minute workouts. But to get you started, we recommend you begin with a 3-4-day a week workout with each workout lasting about an hour.

How many days a week can I do a full body workout? ›

Hence, these must not be attempted daily. The American College of Sports Medicine (ACSM) recommends full-body workout two times a week for beginners and about three-four times a week for seasoned trainers. You can alternate a full-body workout with treadmill, bicycling, and cross training for a good training plan.

He puts in an hour and a half daily, cycling for 45 to 60 minutes and lifting weights for another 30. That's a hell of a daily workout, especially for a 75-year-old, though it's down considerably from his peak bodybuilding days. When he was competing, he would lift weights for five hours a day.

ARNOLD'S OFF-SEASON ROUTINE

When bulking up, Schwarzenegger would follow a six-day split, hitting arms twice per week. Incredibly, each arm workout would take a full two hours: 45 minutes for triceps, 45 minutes for biceps and 30 minutes for forearms, in that order.