Zyzz Inspired Aesthetic Plan

A classic aesthetic bodybuilding split focused on high volume and intensity, inspired by Zyzz. This plan uses a 5-day training split with two dedicated rest days.

Day 1: Chest & Triceps

Bench Press - Powerlifting

4 sets of 10 reps

Incline dumbbell bench press

4 sets of 10 reps

Decline barbell bench press

3 sets of 12 reps

Cable cross-over

3 sets of 15 reps

Triceps dip

4 sets of 10 reps

Cable V-bar push-down

3 sets of 12 reps

Lying cable triceps extension

3 sets of 15 reps

Day 2: Back & Biceps

Pull-up

4 sets of 10 reps

Lat pull-down

4 sets of 10 reps

T-Bar Row

4 sets of 10 reps

One-Arm Dumbbell Row

3 sets of 12 reps

Seated face pull

3 sets of 15 reps

EZ-Bar Curl

4 sets of 10 reps

Hammer Curls

3 sets of 12 reps

Concentration curl

3 sets of 15 reps

Day 3: Legs & Shoulders

Barbell Squat

4 sets of 10 reps

Leg Press

4 sets of 12 reps

Lying Leg Curls

3 sets of 12 reps

Leg Extensions

3 sets of 15 reps

Standing Calf Raises

4 sets of 15 reps

Barbell glute bridge

3 sets of 15 reps

Standing dumbbell shoulder press

4 sets of 10 reps

Side Lateral Raise

4 sets of 15 reps

Dumbbell front raise

3 sets of 12 reps

Seated rear delt fly

3 sets of 15 reps

rest

Day 5: Chest & Triceps (Volume Focused)

Incline cable chest press

4 sets of 12 reps

Leverage Chest Press

4 sets of 10 reps

Decline Dumbbell Flyes

3 sets of 15 reps

Close-grip bench press

4 sets of 10 reps

Decline EZ-bar skullcrusher

3 sets of 12 reps

Standing Dumbbell Triceps Extension

3 sets of 15 reps

Day 6: Back & Biceps (Volume Focused)

Bent Over Two-Dumbbell Row With Palms In

4 sets of 10 reps

Reverse-grip bent-over row

4 sets of 10 reps

Machine seated row

3 sets of 12 reps

Straight-Arm Pulldown

3 sets of 15 reps

Incline Hammer Curls

4 sets of 10 reps

Alternate Hammer Curl

3 sets of 12 reps

Standing Biceps Cable Curl

3 sets of 15 reps

rest