Zac Efron Workout, Body and Diet

Zac Efron is the popular muscular American actor and singer. Zac Efron started acting professionally in the early 2000s. Zac Efron always has been known for a cute guy from the teen hit Hollywood movie “High School Musical”. But now he completely transformed into a muscular hunk.

In his latest movie with Dwayne Johnson “The Rock” in Baywatch, it is certainly difficult to look at someone else, especially when it comes to muscular physique. Dwayne Johnson's Workout and Training has always kept him in a great shape. But, Zac also does lots of hard work on his body and make an awesome physique.

So, in this article, we will take a look at the Zac Efron Workout, Zac Efron body, Zac Efron Baywatch workout and Zac Efron diet.
Zac Efron Workout, Body and Diet
Zac Efron Workout, Body and Diet

Zac Efron Workout Routine 12-Week Training Pro

Zac Efron’s trainer Patrick Murphy says that, Zac Efron's body fat was shredded to an amazing level of just 5% after his 12-week training program. Since his previous movie Neighbors, Zac worked hard to get an almost 10-pound lean muscle gain to the perfect beach ready body for Baywatch. This transformation was over the course of a year. An effective way to achieve a Zac Efron body type - Maintain a low-fat level while maximizing on the lean muscle gain. 

Zac Efron workout is divided into three categories:
  • Pull Workout Day
  • Leg Workout Day
  • Push Workout Day

You may perform these workouts one each day, keeping a day of rest in between for each. This rest day does not mean being a couch potato. These rest days mean days off for strength training and thus will be utilized for a mix of cardio exercises. You may also spread these workouts over a period of five days from Monday to Friday as per your current body ability and training requirements.

Zac Efron Workout
Zac Efron Workout


Zac Efron Back and Biceps Workout

  • Straight-arm pulls down: 3 sets of 8-12 reps (no rest)
  • Abs rollout: 3 sets of 8-12 reps (1-minute rest)
  • Seated cable row: 3 sets of 8-12 reps (no rest)
  • Suspended row: 3 sets of 8-12 reps (1-minute rest)
  • Neutral-grip pull-ups:  3 sets of 8-12 reps (no rest)
  • Lat pulldown from Knees: 3 sets of 8-12 reps (1-minute rest)
  • Chin-ups: 3 sets of 8-12 reps (no rest)
  • Dumbbell biceps curl: 3 sets of 8-12 reps (1-minute rest) 


Zac Efron Legs Workout

  • Leg press: 3 sets of 8-12 reps (no rest) 
  • Suspension squat jump: 3 sets of 20 reps (1-minute rest) 
  • Swiss ball hip extension: 3 sets of 8-12 reps (no rest) 
  • Swiss ball leg curl: 3 sets of 20 reps (1-minute rest) 
  • Reverse walking lunge: 3 sets of 8-12 reps (no rest) 
  • Mountain climber on sliders: 3 sets of 20 reps (1-minute rest) 
  • Dumbbell Romanian Deadlift: 3 sets of 8-12 reps (no rest) 
  • Kick butts: 3 sets of 20 reps (1-minute rest) 
  • Unstable single-leg calf raise: 3 sets of 8-12 reps (each side) (no rest) 
  • Suspension trainer single-leg squat hop: 3 sets of 20 reps (each side) (1-minute rest) 
Zac Efron Workout Plan
Zac Efron Workout Plan

Zac Efron Chest, Arms, and Shoulders Workout

  • Dumbbell squat front raise: 3 sets of 8-12 (no rest)
  • Cross-body cable raise: 3 sets of 8-12 (1-minute rest)
  • Dumbbell floor press: 3 sets of 8-12 (no rest)
  • Pushups: 3 sets of 8-12 (1-minute rest)
  • Incline dumbbell press: 3 sets of 8-12 (no rest)
  • Dumbbell overhead press: 3 sets of 8-12 (1-minute rest)
  • Cable chest press: 3 sets of 8-12 (no rest)
  • Bosu plyo pushups: 3 sets of 8-12 (1-minute rest)
  • Single-arm pushdown: 3 sets of 8-12 (each side) (no rest)
  • Single-arm curl: 3 sets of 8-12 (each side) (1 minute rest)


Zac Efron Diet

Zac Efron takes the diet that has to a good mix of protein rich foods, crabs, and other essential nutrients & supplements to fuel your workout. And not to forget, you have to be disciplined to stay away from unhealthy fats, high-sugar desserts, and junk food. You may want to go for a cheat meal, but that cheat meal is recommended to be nutritionist-approved so that you do not ruin your workout at the cost of your taste bud satisfaction.


Zac Efron Physique

  • Zac Efron Height: 5′ 8″
  • Zac Efron Weight: 165 pounds

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