The Zac Efron Workout: Developing A Sharp, Athletic Physique

The Zac Efron Workout: Developing A Sharp, Athletic Physique

Daniel Burford ·

The Zac Efron workout is one of the most sought after and popular workouts period. The workout behind Zac Efron's amazing body transformation began to be recognised in 2014 after the release of his movie Neighbors.



Since then, we've seen Zac's ripped physique in other movies such as Baywatch.

Zac Efron Workout

Zac Efron's body has left onlookers asking questions like:

  • What is the exact Zac Efron Workout?
  • How can I get Zac Efron's body? 
  • What is the accompanying Zac Efron diet?
  • What's the secrets behind the Zac Efron workout?
  • What's the quickest and easiest way to build lean muscle while losing fat?
  • What are the shortcuts to Zac's lean muscular physique?

This blog post aims to answer these and more. 

Let's get started.

Introduction to the Zac Efron Workout

Zac Efron's popularity soared after the release of High School Musical. We remember him as a modest Casanova fellow who, actually, looked like he attended high school at the time. There was not a hint of muscles on him, he was rather slim, and he had that innocent smile that made the ladies love him.

Zac Efron Workout Neighbors

Something changed over the past few years – he started training and undertook an accompanying diet that quickly became known as the "Zac Efron Diet". 

What is the Zac Efron workout?

How did he get so ripped? What did he do? What did he eat?

Those are just some of the questions that definitely need answers, and we’re here to provide them. Taking into account that a couple of years had passed since he was a High School musical star, Zac undertook a number of strict workouts and diet changes to ensure the drastic changes that caused his transformation.

The Zac Efron Neighbors Workout

Zac's first drastic metamorphosis was for the Neighbors when his weight had been an approximate 160 pounds. This is a lot for a guy that is five feet and nine inches tall. What’s more, those 160 pounds included nearly no fat.

The Zac Efron Baywatch Workout

However, this can’t be compared to the change he went through for Baywatch. Atop his already ripped and muscular build, he added an 10 more pounds of muscle.

Zac Efron Workout

In Baywatch, he could have been mistaken for a physique competitor. One of the moments with the strongest accent is when he is lifting a tractor wheel, right beside the infamous Dwayne Johnson, more famous as The Rock.

The Secrets Behind the Zac Efron Workout & Diet

So what is the Zac Efron workout? What are the quickest and easiest ways to get Zac's physique? What is the Zac Efron Workout and diet? 

First of all, Zac is not pumped like a heavyweight champion of boxing – before you begin the training regime we are about to provide, do not overdo it, do not strain yourself to the part where your muscles will burst. Zac worked hard and long, else his abs would be uneven, and his muscles would appear like a bubble.

Secondly – you should not starve or stuff yourself. Contrary to common belief, carbs aren't the enemy. They fuel your workouts and drive body changes.

Zac Efron Workout Diet

Want to put on size? You'll need carbohydrates. But too much carbohydrates will hinder your progress, cause bloating. This is what you need to ensure your diet follows appropriate macros and micronutrients as explained in our Clean Eating Guide. 

Thirdly – the diet is the least you have to do. You won’t get buff by eating, but you will be healthier and it will speed up the process. Eating food that has high concentrations of protein will repair your muscle faster. 

Forthly, be persistent. Laziness is the first thing that needs to go if you want to get ripped like Zac Efron. If you are unable to go to the gym or if you can’t go out to run because of the rain or any other reason, consider at home workouts, even if it is a simple 10 minute ab workout. 

Learning the Zac Efron Diet

The most important thing behind the Zac Efron diet is understanding that you do not need to have a diet that is monotonous. You will need a balance of carbohydrates, proteins, sugars, and fat. Cut the juices and alcohol and replace with water, ensuring you drink a minimum 2-3 litres per day.

Zac Efron Neighbors Workout

First of all, plan your diet by weeks. On the first week, you will need to slowly adjust to the entire thing of going on a diet – cut some sugar and fat, introduce your body to a different eating system, and include a lot of proteins. Some of the best products that are high in protein are chicken, meat and fish.

After the first week, plan the ones that will come by choosing what is best for you – one week should be made so that you do not have any food that has carbs, the other needs to have high proteins, but some days you will need to include only fruits and water. 

Follow the Zac Efron Workout

Heavy lifting is the thing that will get you that body. However, you will also need to include a lot of cardio exercises, as well as the old-fashioned crunches and push-ups. The most important thing that needs to be constantly on your mind is that you must include a leg day, a chest day, and the biceps day. Excluding some of these will result in the uneven abs or balloon-shaped muscles.

Concerning the lifting, it needs to be done at least 4-5 times per week. In the beginning, you will surely feel a certain amount of fatigue on your muscles, but do not be discouraged. Continue lifting, ensuring adequate rest and appropriate recovery nutrition is utilised. 

Zac Efron's Workout - Cardio?

What separates Zac's workout and body from others such as Jason Statham is Zac's lean physique and low body fat percentage. 

But what kind of cardio will achieve this without losing muscle mass?

High intensity interval training. 

As discussed here, HIIT is the number one cardio recommended for almost every trainee with almost instantaneous results.

Summary of the Zac Efron Workout

Zac Efron's workout has taken the world by storm. Utilising a combination of strength training, cardio and the Zac Efron diet, Zac transformed his body for his roles in Neighbors and Baywatch. 

How to get Zac Efron's Physique

By following the Zac Efron workout as outlined above, you too can experience similar results to Zac Efron in a short period of time. For best results, I recommend following a clear workout and nutrition guide that will give you the exact workouts, sets, repetitions and exercises you need to do to achieve a leaner, more muscular physique quickly. 

So get pumped. Follow the Zac Efron workout and diet as outlined above and you too can achieve the ripped, muscular physique and best of all, in under 3 months.

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