Zac Efron Workout Routine

Zac Efron is one of the most popular actors in Hollywood nowadays starring in successful hit movies like Baywatch, The Greatest Showman, Neighbors, Dirty Grandpa, The Lucky One, and High School Musical.

The different roles in recent movies require him to be in athletic shape.

Here we share the training regimen and diet plan that has helped transform him from the teen heartthrob into a pumped-up muscleman.

Current Stats

Height: 5’8

Weight: 160-170 lbs

Age: 31 years old 

Birthday: 18th of October, 1987

Birthplace: San Luis Obispo, California

Accolades: Bravo Otto Award Winner, 2010 

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Workout Principles

Efron’s workout regimen is different for each of the roles he plays in his movies, he believes that performing strength and cardio exercises helps him stay in good shape.

He learned this from ex-Navy Seals Ramona Braganza and Logan Hood who trained him with the 3-2-1 workout for portraying a US marine in The Lucky One.

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Zac Efron’s Workout Routine

Efron is trained under the guidance of Patrick Murphy to develop a Baywatch body. After training for just 12 weeks, the 31-year-old actor attained 5 percent body fat.

Before shooting for a movie, he split his training schedule in three days thereby reserving the first day for back and biceps, the second for legs, and the third for chest, shoulders, and arms with a little ab exercise every day.

Here is Zac Efron’s workout routine:

Monday: Back and Biceps

Within this routine, Efron performs 4 exercises, but for a total of 3 sets and 12 reps.

Here’s Zac Efron’s back and biceps routine: 

1A. Straight Arm Pulldown (sets: 3, reps: 8-12, rest: 0 sec)

1B. Ab Rollout (sets: 3, reps: 8-12, rest: 60 sec)

2A. Seated Cable Row (sets: 3, reps: 8-12, rest: 0 sec)

2B. Suspended Row (sets: 3, reps: 8-12, rest: 60 sec)

3A. Neutral Grip Pullup (sets: 3, reps: 8-12, rest: 0 sec)

3B. Lat Pulldown from Knees (sets: 3, reps: 8-12, rest: 60 sec)

4A. Chin-Up (sets: 3, reps: 8-12, rest: 0 sec)

4B. Dumbbell Biceps Curl (sets: 3, reps: 8-12, rest: 60 sec)

Tuesday: Legs

On Tuesday, Efron targets his legs. There are 5 different exercises within his legs routine.

Here’s Zac Efron’s legs routine: 

1A. Leg Press (sets: 3, reps: 8-12, rest: 0 sec)

1B. Suspension Squat Jump with Straps (sets: 3, reps: 20, rest: 60 sec)

2A. Swiss Ball Hip Extension (sets: 3, reps: 8-12, rest: 0 sec)

2B. Swiss Ball Leg Curl (sets: 3, reps: 20, rest: 60 sec)

3A. Reverse Walking Lunge (sets: 3, reps: 8-12 each side, rest: 0 sec)

3B. Mountain Climber on Sliders (sets: 3, reps: 20, rest: 60 sec)

4A. Dumbbell Romanian Deadlift (sets: 3, reps: 8-12, rest: 0 sec)

4B. Kick Butts (sets: 3, reps: 20, rest: 60 sec)

5A. Unstable Single-Leg Calf Raise with Dumbbells (sets: 3, reps: 8-12 each side, rest: 0 sec)

5B. Single-Leg Squat Hop with Straps (sets: 3, reps: 20 each side, rest: 60 sec)

Wednesday: Chest, Shoulders, and Arms

On Wednesday, he performs a chest, shoulders and arms routine, focusing major 5 exercises. Every set is around 12 reps.

Here’s Zac Efron’s chest, shoulders and arms routine: 

1A. Front Raise Dumbbell Squat (sets: 3, reps: 8-12, rest: 0 sec)

1B. Cross-Body Cable Raise (sets: 3, reps: 8-12, rest: 60 sec)

2A. Dumbbell Floor Press (sets: 3, reps: 8-12, rest: 0 sec)

2B. Push-Up (sets: 3, reps: 8-12, rest: 60 sec)

3A. Incline Dumbbell Press (sets: 3, reps: 8-12, rest: 0 sec)

3B. Dumbbell Overhead Press (sets: 3, reps: 8-12, rest: 60 sec)

4A. Chest Cable Fly (sets: 3, reps: 8-12, rest: 0 sec)

4B. Bosu Ball Plyo Push-Up (sets: 3, reps: 8-12, rest: 60 sec)

5A. Single-Arm Cable Pushdown (sets: 3, reps: 8-12 each side, rest: 0 sec)

5B. Single-Arm Dumbbell Curl (sets: 3, reps: 8-12 each side, rest: 60 sec)

Thursday: Upper Body

On Thursday, Efron hits his upper body routine for 15 exercises. Each exercise is performed for a total of 20 reps.

Here’s Zac Efron’s upper body routine:

1. On a steep grade: Jog 2 min / Run 6 min / Jog 2 min

2. Dumbbell Bench Press (20 reps)

3. Dumbbell Incline Bench Press (20 reps)

4. Bar Dips (20 reps)

5. (Repeat Strength Training Circuit #1, 2 more times)

6. On a steep grade: Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total

7. Dumbbell Bench Press (20 reps)

8. Dumbbell Incline Bench Press (20 reps)

9. Tricep Extensions (20 reps)

10. (Repeat Strength Training Circuit #2, 2 more times)

11. On a steep grade: Jog 2 min / Run 6 min / Jog 2 min

12. Ab Crunches (20 reps)

13. Bosu Ball Knee Tucks (20 reps)

14. Forearm Planks (hold 30 secs, 3 times)

15. (Repeat Core/Abs Circuit 2 more times)

Friday: Lower Body

On Friday, Zac hits a lower body workout routine by doing 15 different exercises with 20 reps.

Here’s Zac Efron’s lower body routine:

1. Jump Rope: 10 min

2. Forward Lunge with Dumbbell Bicep Curl (20 reps)

3. Squat Thrust (20 reps)

4. Squat Press (20 reps)

5. (Repeat Strength Training Circuit 2 more times)

6. Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total

7. Walking Lunges with Dumbbell Bicep Curl (20 reps)

8. Squat Thrust (20 reps)

9. Squat Press (20 reps)

10. (Repeat Strength Training Circuit #2, 2 more times)

11. Jog 2 min / Run 5 min

12. V-Ups (20 reps)

13. Bicycle Crunches (20 reps)

14. Twisting Plank (20 reps)

15. (Repeat Core/Abs Circuit 2 more times, 180 total reps)

Saturday and Sunday: Rest

On Saturday and Sunday, it’s time for rest and fulfill Efron’s body with healthy and organic food.

Zac Efron’s Diet

Zac Efron has stayed away from refined, processed foods and could only choose from lean proteins, whole grains, healthy fats, high-fiber fruits, and vegetables for his meals.

He could have chicken/turkey breast, egg whites, fish, pork loin, quinoa, oats, brown rice, avocado, nuts, apples, berries, pears, and all kinds of vegetables.

Here is Zac Efron’s diet:

1. Lean proteins

• Chicken breast
• Turkey breast
• Pork loin
• Egg whites
• Fish
• Steak (lean cuts like sirloin)

2. Wholegrains

• Quinoa
• Brown rice
• Oats

3. Healthy Fats

• Seeds
• Nuts
• Avocado

4. High-fiber fruits

• Apples
• Pears
• All kinds of berries

5. Vegetables

• All kinds

Supplements

Zac Efron uses the following supplements to help fuel his gains:

• Multivitamin
• Protein Shakes

Summary

Zac Efron is one of the more popular actors today. He came up from the Disney scene and now he is starring in roles in movies like Neighbors and The Lucky One.

Efron has also received numerous of awards for his famous abs.

What do you think about Zac Efron’s workout routine and diet? Leave a comment below.