The Zac Efron Workout Routine and DietGet the muscle bound look of a well trained Navy marine using the Zac Efron workout routine and diet plan.

The actor has had to work on his build several times over the course of his career—most notably for films “Charlie St. Cloud”, “The Lucky One.” and most resently the “Baywatch” remake where he is along well known muscle guy Dwayne Johnson. Although Zac had already packed some muscle on in the last 12 to 18 months, the role on Baywatch provided the motivation to take his physique to the next level.

It took 4 months. By the end of his workout, Efron gained over 18 pounds of muscle and was able to lift weights he could not even dream of lifting before.

“You get this strange sense of power as those weights increase,” Efron says in an interview with Mens Health. “By the end of the movie I didn’t recognise myself.”

To get Zac in the super ripped state you see him in for Baywatch, his trainer, Patrick Murphy put him though a rigorous 12 week transformational workout routine. Not only did he manage to put on pounds of muscle but finished up only carrying a mere 5% body fat. This Is a pretty unbelievable body re-composition in only 12 weeks, and i can understand why some gym rats are accusing him of using steroids.

Because Efron was already reasonably fit, he was able to perform all three pretty full on workouts a week. However, beginners may be only able to complete one or two sets, depending on their fitness levels. If you plan to use this workout, it is best to assign a minute of rest between each set.

Zac Efron The Lucky One Workout Circuit

 Zac Efron Workout 1 – Day 1 & 4 – Cardio / Strength Training

  Exercise Sets Reps Notes
1  Jog-Run-Jog  3  2 minutes-6 minutes-2 minutes
2  Dumbbell Bench Press  3  20
3  Dumbbell Flys  3  20  
4  Bar Dips  3  20  

 Zac Efron Workout 2 – Day 1 & 4 – HIIT Training / Strength Training

  Exercise Sets Reps Notes
1 Sprint – Jog 3 30 seconds – 30 seconds
2 Dumbbell Bench Press 3 20
3 Dumbbell Incline Bench Press 3 20  
4 Triceps Extensions 3 20  

 Zac Efron Workout 3 – Day 1 & 4 – Cardio / Abs

  Exercise Sets Reps Notes
1 Jog-Run-Rump Rope 3 2 minutes-6 minutes-2 minutes
2 V-Ups 3 20 reps
3 Bicycle Crunches 3 20 reps  
4 Twisting Plank 3 20 reps  

 Zac Efron Workout 1 – Day 2 & 5 – Cardio / Strength Training

  Exercise Sets Reps Notes
1  Jog-Step Up-Jog  3  2 minutes-6 minutes-2 minutes
2  Forward Lunge with Dumbbell Bicep Curl  3  20
3  Squat Thrust  3  20  
4  Squat Press (Push Press)  3  20  

 Zac Efron Workout 2 – Day 2 & 5 – Cardio / Strength Training

  Exercise Sets Reps Notes
1  Sprint-Jog  30 seconds-30 seconds
2  Walking Lunge With Dumbbell Bicep Curl  20
3  Squat Thrust  20  
4  Squat Press  20  

 Zac Efron Workout 3 – Day 2 & 5 – Cardio / Core

  Exercise Sets Reps Notes
1  Jog-Run-Rump Rope  3  2 minutes- 6 minutes-2 minutes
2  Ab Crunches  3  20
3  Bosu Ball Knee Tucks  3  20  
4  Forearm Planks  3  30sec  

 Zac Efron Workout 1 & 2 (repeat twice today)- Day 3 & 6 – Cardio / Strength Training

  Exercise Sets Reps Notes
1  Stair Climbing  3  2 minutes- 6 minutes-2 minutes
2  Dumbbell Rows  3  20
3  Bent Over Dumbbell Flys  3  20  
4  Dumbbell Lateral Raises  3  20  

 Zac Efron Workout 3 – Day 3 & 6 – Core

  Exercise Sets Reps Notes
1  Stair Climbing  3  2 minutes- 6 minutes-2 minutes
2  Twisting Plank  3  20
3  Bicycle Crunches  3  20  
4  V-Up  3  20  

Zac Efron Baywatch Workout Routine

Notes for the workout: When exercise are labelled 1 A & B, they are to be performed as a super-set, this means after completing the exercise in 1A, you begin 1B without a break. for more information google “Workout Super Sets”.

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 Zac Efron Baywatch Workout - Day 1 - Back & Biceps

  Exercise Sets Reps Notes
1A  Straight-Arm Pulldown  3 8-12
1B  Ab Wheel Rollout  3 8-12  1 min rest
2A  Seated Cable Row  3 8-12
2B  Suspended Row  3 8-12  1 min rest
3A Neutral-Grip Pullup  3 8-12
3B Lat Pulldown from Knees  3 8-12  1 min rest
4A Chinup  3 8-12
4B Dumbbell Biceps Curl  3 8-12  1 min rest
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 Zac Efron Baywatch Workout - Day 2 - Legs

  Exercise Sets Reps Notes
1A Leg Press  3  8-12
1B Suspension Squat Jump  3  20  1min rest
2A Swiss Ball Hip Extension  3  8-12
2B Swiss Ball Leg Curl  3  20 1min rest
3A Reverse Walking Lunge  3  8-12
3B Mountain Climbers on Sliders  3  20  1min rest
4A Dumbbell Romananian Deadlift  3  8-12
4B Kick Butts  3  20  1min rest
5A Unstable Single-Leg Calf Raise  3  8-12
5B Suspension Trainer Single-Leg Squat Hop  3  20  1min rest
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 Zac Efron Baywatch Workout - Day 3 - Shoulder, Chest & Arms

  Exercise Sets Reps Notes
1A  Dumbbell Front Raise  3  8-12
1B  Cross-Body Cable Raise  3  20  1min rest
2A  Dumbbell Floor Press  3  8-12
2B  Pushup  3  20 1min rest
3A  Incline Dumbbell Press  3  8-12
3B  Dumbbell Overhead Press  3  20  1min rest
4A  Cable Chest Press  3  8-12
4B  Bosu Plyo Pushup  3  20  1min rest
5A  Single-Arm Pushdown  3  8-12
5B  Single-Arm Curl  3  20
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Zac Efron’s Diet Routine

To put on the bulk that he needed for the role, Efron adopted a 3,500-calorie diet, comprised of 6 to 8 regular meals each day—with a daily minimum intake of 120 grams of protein.

When you are trying to put on muscle, it is important that you avoid skipping meals, so your body always has a steady source of fuel. Most mornings, he would start out with an eight-egg omelet and a protein shake for breakfast. Efron also avoided processed foods such as pizza, cake, and soda beverages—instead opting for foods that were unprocessed and full of muscle building nutrients.

“Training is only one piece of the puzzle,” Efron trainer points out. “You have to decide what’s more important: eating that entire pizza or having the body you want.”

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