Here’s The Workout & Diet Plan Zac Efron Used to Get Completely Yoked for Baywatch


Have you ever wanted to have a body like Zac Efron? Have abs like Zac Efron and have girls fall in love with your abs? Well here are workouts and diet plans to get as jacked as Zac Efron.

Here is Zac Efron’s workout plan

Zac does training 3-5 days  a week. He does 3 days of weightlifting, 2 days for circuit training days and abs is added at the end of the 3 major body part days.

In day one, Zac works out his chest and triceps. He would do a 20 minute low intensity incline walk for a warm up. For his workout:

  • Flat brench press (barbel): 10-8-5-5-3


  • Tricep superset (on cables), he does not take a break between each every movement, he only takes a break after 10 reps.
  • Triceps push down: 10-10-10.
  • Tricep overhead extensions – you take the cable and step forward , bring it straight over your head and body and away from the machine (10-10-10).
  • Chest superset (dumbbells) , the same with the tricep superset
  • Incline dumbbell chest press: 10-10-10
  • Front chest raises: 10-10-10
  • Skull crushers: 10-10-10
  • Chest cable fly: 10-10-10
  • Dips: 15-15-15
  • Ab Routine

In day two, for circuit training day. His warm up would be 10 pull ups, 15 air squats, and 20 push ups.                           For his workout:

  • Pull ups (25)
  • Deadlifts @135 (50)
  • Push ups (50)
  • Box Jumps (50)
  • One arm snatches @30 (50)
  • Goblet squats @25-45 (50)
  • Clean and Presses @45 (50)
  • Pull ups (50)

In day three, for shoulders and legs. His warm up would be a 20 minute low intensity incline walk.                                 For his workout:

  • Back Squats (10-8-5-5-3)
  • Military press (10-8-5-5-3)
  • Leg press (10-10-10)
  • Shoulder front raises (10-10-10)
  • Leg extension machine (10-10-10)
  • Arnold press (10-10-10)
  • Ab Routine

In day four, for circuit training day. His warm up would be 10 pull ups, 15 air squats, and 20 push ups.                           For his workout:

  • Pull ups (25)
  • Bench press @135 (50) *can be done on the floor*
  • Clean and press @45 (50)
  • Lunges @25 for each hand (50)
  • Push ups (50)
  • Double unders (50)
  • Kettlebell Deadlifts @25-45 (50)
  • Pull ups (25)

In day five, for back and biceps. His warm up would be a 20 minute low intensity incline walk.                                         For his workout:

  • Deadlift (10-8-5-5-3)
  • Bicep Curls (10-10-10)
  • Lateral Pull Down Machine (10-10-10)
  • Hammer Curls (10-10-10)
  • Cable Rows (10-10-10)
  • Bicep Drop Set (10-10-10)
  • Preacher Curls (10-10-10)                                                                                                                                                           On Set Four Increase the weight and drop 10-20 lbs. each time you get 10 reps for a total of 4 sets within the drop set and 40 reps.
  • Pull ups (15-15-15)
  • Ab Routine

For the Ab Routine:

Ab Superset 1:

3 sets of:

  • sit ups (25)
  • hanging knee/leg raises (25)

Ab Superset 2:

2 sets of:

  • Crunches (50)
  • Laying Leg Raises (25)
  • Flutter Kicks (25)

Here’s Zac Efron’s diet plan.

Here is a picture of Zach’s post on twitter about his dietary restrictions.

Zac Efron is a hard gainer. That means he has a high metabolism and he is able to stay lean without worrying about his diet.                                                                                                                                                                                                   For people that are hard gainers, here are a few guidelines for you:

  1. Consume a lot of protein shake
  2. Workout when your stomach is full

Zac Efron eats a lot. But he keeps it healthy. He eats mainly fruits, veggies, protein (0.6-1.0 gram of protein for every pound in body weight). He consumes 3000-4000 calories a day.

Typical Food Plan:

  • Lean Protein
  1. Chicken
  2. Turkey Breast
  3. Pork Loin
  4. Egg Whites
  5. Fish
  6. Steak
  • Whole Grain Carbs
  1. Brown Rice
  2. Quinoa
  3. Oats
  • Healthy Fats
  1. Nuts
  2. Avocados
  3. Seeds
  • High Fibre Food
  1. Apples
  2. Pears
  3. Berries
  4. Vegetables

If you, yourself is a hard gainer, you might want to have carbs 30 minutes before starting your workout in the morning. Also immediately after your workout. Some carbs that are good are leafy greens. You can eat them all throughout the day because it doesn’t effect your blood sugar. Eat 6-8 meals per day. By doing so, this will keep your metabolism going and you are going to have a little chance to over eat. You should focus on protein diet. Lastly, you can use supplements. Green tea extract has shown to burn fat much better than exercise.


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