Last updated on February 15th, 2021 at 09:52 am
The Zac Efron workout routine and diet is one of, if not THE top utilized workout at SHJ.
And, I’ve seen about 100 different memes about Zac Efron’s most recent body transformation.
I’m not going to lie Zac…I’m mirin’.
Full disclosure here: Zac has always been in really good shape. Â He was ripped in Neighbors, he was shredded in Dirty Grandpa, and actually I don’t remember a time when he wasn’t showing off a six pack.
That being said, in this article I’ll be covering a routine that is designed for achieving Zac’s current physique. Â I’ll be pulling information from interviews Zac has done about his training, and also filling in the gaps with the type of physique he has combined with the types of movements and focus you’d have to train to achieve it.
Remember: when you’re making a movie with Dwayne “The Rock” Johnson, you get even MORE shredded.
Zac Efron Stats:
Height: 5’9
Weight: (approximate) 165-175 lbs.
Age: 32 years old
Zac Efron is actually technically below average male celeb height that we’ve seen at SHJ..
I even technically would consider him closer to the shortest range of men we’ve seen.
The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Kit Harington, Tom Holland and more.
Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
Zac’s Body and Training Style
Obviously Zac doesn’t have the same type of physique as his co-star Dwayne Johnson. They have very different body types and in turn train in different ways as well.
Zac has an extremely athletic, toned and ripped physique. His physique tells us that his training style will more-so resemble that of Charlie Cox’s Daredevil, Ryan Reynolds’ Deadpool, Steven Amell’s Green Arrow, and the lot of shredding routines.
For those of you looking for a different style, don’t stress – it’s here for you (just maybe not in this article 😛 )! If you want to bulk you can choose from a variety of different routines. Heavy powerlifting style like Tom Hardy’s Bane or The Incredible Hulk routine, or even a bodybuilding type workout like Henry Cavill’s Superman, Ben Affleck’s Batman, and Chris Hemsworth’s Thor.
But, to be honest, I don’t come even close to naming them all – so go check out the Workout Database for the perfect routine.
Take The SHJ Program Quiz and find the perfect program for YOU.
Zac Efron Workout Routine Research + Stats and Training Style Continued
We can see his physique. We know the type of build he has. We’re also lucky enough that he shares information like the above picture showing off some of his training style.
Zac stands in at around 5’9 and weighs about 170-175, tacking on about 10-15 lbs. since he showed off his physique in neighbors.
From what I can see, and what I can research, Zac still hits conventional weights during his programming, but he also incorporates circuit training and Ninja Warrior styled workouts as well.
That means it’s going to be REALLY fun to compile this workout!
Take The Free Workout Placement Quiz and find the best free workout for you.
Zac’s Diet and Nutrition
I can say it over and over, and it’s said a million other places as well: Abs are made in the kitchen.
We know this already. Â
You can’t out train a horrible diet. Â If you eat like crap, you’re probably going to look like crap.
Zac’s pretty awesome when it comes to sharing stuff on his social media accounts though, and his Twitter gives us some insight onto how he runs his diet regime.
This gives us some pretty good reason to believe Zac is running a low carbohydrate diet very similar to a Paleo style. I say low carbohydrate because a basic Paleo routine would allow for sugar and carbohydrates to be added in places, but Zac lets us know he keeps those out to fully burn the fat, allowing ketosis to kick in and shred him!
Most of you are probably thinking “That sounds miserable!”. And…you’re kind of right. But, don’t fret, there’s more! 🙂
Zac also posts a picture of a cheat meal he pounds down, showing us that he utilizes cheat meals and follows something similar to the 80/20 rule talked about within the SuperHuman Diet. Â This allows him to fuel his body with cyclical ketosis and carb reloading.
We know all about that, right?
Here’s the pic:
This makes me feel so much better, I don’t know about you!
But hey, I think it’s time we get into the Workout Routine…
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Zac Efron Workout Routine
- Zac believes in getting up early to workout. Not only does doing exercises at the crack of dawn allow him to stay ahead of his schedule, but he says it also is an important factor in releasing toxins from his body.
- We know Zac incorporates weight training to build muscle and better fill out his overall physique
- We also know Zac has been training in Ninja Warrior styled routines.
Day Split:Â 3 Days of Weightlifting Major Body parts – 2 days to be incorporated as Circuit Training days and Abs added at the end of the 3 Major Body Part Days.
**Ab Routine will be listed at the end of the workout**
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Zac Efron Workout Day One: Chest and Triceps
Warm Up:
20 Minute Low Intensity Incline Walk
Workout:
Flat Bench Press (Barbell):
10-8-5-5-3 Â (Incorporate a 1RM from time to time)
Tricep Superset (on cables) **Do not take a break between each movement, only after 10 reps are done for both**:
Tricep Push Downs:
10-10-10
Tricep Overhead Extensions (take the cable and step forward, away from the machine, bringing it straight over your head and body):
10-10-10
Chest Superset (dumbbells) **Do not take a break between each movement, only after 10 reps are done for both**:
Incline Dumbbell Chest Press:
10-10-10
Front Chest Raises:
10-10-10
Skull Crushers:
10-10-10
Chest Cable Flyes:
10-10-10
Dips (if you have a dip belt [Amazon Link]
15-15-15
Ab Routine**
Zac Efron Workout Day Two: Circuit Training Day
Warm Up:
10 Pull Ups
15 Air Squats
20 Push Ups
Workout:
25 Pull Ups
50 Deadlifts @135
50 Push Ups
50 Box Jumps (Can scale to Step Ups)
50 One Arm Snatches @30lbs
50 Goblet Squats @25-45lbs.
50 Clean and Presses @45 lbs.
25 Pull Ups
Zac Efront Workout Day Three: Shoulders and Legs
Warm Up:
20 Minute Low Intensity Incline Walk
Workout:
Back Squats:
10-8-5-5-3 (Incorporate a 1RM from time to time)
Military Press:
10-8-5-5-3 (Incorporate a 1RM from time to time)
Leg Press:
10-10-10
Shoulder Front Raises:
10-10-10
Leg Extension Machine:
10-10-10
Arnold Presses:
10-10-10
Ab Routine**Â
Zac Efron Workout Day Four: Circuit Training
Warm Up:
10 Pull Ups
15 Air Squats
20 Push Ups
Workout:
25 Pull Ups
50 Bench Press (Can be done on the floor) @135
50 Clean and Press @45
50 Lunges @25 each hand
50 Push Ups
50 Double Unders
50 Kettlebell Deadlifts @25-45 lbs.
25 Pull Ups
Zac Efron Workout Day Five: Back and Biceps
Warm Up:Â
20 Minute Low Intensity Incline Walk
Workout:
Deadlift
10-8-5-5-3 (Incorporate 1RM from time to time)
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:
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 (swap from Wide Grip to Regular, and incorporate Chin Ups from time to time)
15-15-15
Ab Routine**
Zac Efron Workout: Ab Routine
Ab Superset 1:
3 Sets of:
25 Sit Ups
25 Hanging Knee/Leg Raises
Ab Superset 2:
2 Sets of:
50 Crunches
25 Laying Leg Raises
25 Flutter Kicks
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Would this work for a tall guy? Like 6′ 1″
Heck yeah dude!
And if you really wanted to go with a routine that was more around your height (just because it made you more comfortable with it), the workout database has tons around 5’11-6’2 range.
But, this routine would definitely be great for you too.
Can someone explain the superset? When it says Tricep Superset, is it referencing just that line item (no reps included?) or the two items below? If the items below, does that mean the Tricep superset is 2 workouts and the chest is 5? I am looking at the chest/Tricep workout.
Hey John,
Superset just means back to back with no break for the two movements listed within.
Thanks, I was just confused by the way it was listed. Still not sure if the chest superset is back and forth between 5 excersises or 2.
Can someone explain the circuit training? You do all exercises 1 time? Like 25 pull-ups then 50 bench press? Or devide it?
On the clean and press in the circuit training, is that with just the bar or is it with 45lb Dumbbells
Truthfully it can be either. It all depends on what level you’re at.
You go straight through the circuit one round. You do the reps needed and go through it breaking it up as needed.
What does @135 mean in circuit. Is that the recommended amount of Weight?
What does 1rm mean? And what can you replace the double unders with?
What is rm , because it said incorporate 1 rm for time to time what is rm
Yes @135 is the weight ??
1RM stands for 1 Rep Max 🙂 – double unders can be subbed with 3 jump ropes for every 1 DU
1RM is 1 rep max ??
What can be an example of the diet of zack
Tricep Superset (on cables) **Do not take a break between each movement, only after 10 reps are done for both**:
anyone have a link on which execise this is
What days do you take off. 5 days straight then off 2?
Hey Lee,
If you can get 5 days a week in, and 2 rest days, don’t worry about the order!
Great thank you!
this workout is awesome! I’m 16 and i have been exercising for a long time so my body needed something hard that would push me. this is it! Should i do the ab routine on the circuit days?
Do what works best with your schedule and how you feel after the routines!
Sustainability is key.