How did Zac Efron’s workout program create his impressive body? Unfortunately, a muscular body does not come cheap. So, to take your dad’s body to a Zac Efron physique, you must eat right and work out.
But this is not the beginning of Zac’s journey. So, who is Zac Efron? Zac Efron was born on October 18, 1987. He is 5′ 8″ tall, and his weight fluctuates around 175 pounds.
After Zac graduated from high school, this star landed some appearances on famous TV shows. He played roles in The Guardian, ER, and Firefly. But Zac’s major break came when he landed the High School Musical lead role.
Since then, millions of fans have followed Zac’s career. In addition, he has appeared in many movies. Many consider him the greatest showman in Hollywood. But his role in Baywatch in 2017 drew everyone’s attention to his buffed physique.
The muscle he gained before the movie was fast. People cannot help but wonder what it took to make a body like that. What was his diet? Is it for an ordinary person? This article will talk about Zac’s fitness journey. Also, we will discuss everything else he did to become so hardcore!
Zac Efron’s Fitness Philosophy
Zac teamed up with a Hollywood trainer to prepare for his character in Baywatch. Patrick Murphy prepared Zac to play Matt Brody, one of the most talented trainers.
Thus Patrick transformed Zac’s physique and body into an ideal body for Baywatch. Zac’s body was the most shredded his fans had ever seen. With his dedication to this movie, he has become a sensation. Thanks to his diet and workout, he has inspired his fans.
Patrick Murphy also trained many Hollywood celebs for their movie roles. Thus, his clientele includes Keanu Reeves, Olivia Wilde, and Alexandra Daddario.
Also, Patrick’s website has the workout and diet philosophy he used with Zac. It embraces macro-nutrition and other clever dieting techniques. Patrick knows how to piece programs together to help his clients. Thus, he helped Zac achieve his desired fitness goal in real-time.
There is plenty of material from media outlets about Zac Efron’s workout program. This information, combined with Zac’s diet, can help anyone build an impressive body. From everything we gathered on Zac, he likes to maximize his time in the gym. Also, he uses different supersets and circuits to save time.
Training Sessions –
Patrick created Zac’s training sessions based upon the most effective principles that involved many supersets. For example, Zac Efron’s workout plan is 12 weeks. So, he works out for three days on and one day off. According to him, this training type helps him build lean muscle mass. Also, he keeps his rest periods short.
For Zac, 40 – 60 seconds between supersets doos the trick. Thus, the exercises he uses involve compound joint movements. After every workout session, Zac performs 20 minutes of cardio. The cardio helps Zac to cool down. Zac says he enjoys his cardio sessions.
Zac Efron’s fat percentage was less than 10 percent after 12 weeks of training. Thus, Zac’s fitness routine provided him with a buff body for his scenes. In addition, the workout improved his performance to make lifeguard moves like Matt Brody. Zac’s workout sessions included eight or ten exercises. Also, each session lasted around 45 minutes.
Zac used a 3-day split with rest between every session. The first day of the week was about his biceps and back. The second day was about his legs; finally, there were arms, chest, and shoulders. Every day included a few abs-related exercises. Also, he performed his abs moves with supersets and 60-second rest. Next, there was a rest day and again a repeat.
It took Zac 12 weeks of this cycle to reach the most astonishing results with a lot of raving and frenzy. Also, this simple workout plan has given Zac a well-defined muscular body. Today, he is all about lean muscle with no signs of body fat.
But is this regime suitable for an average person? Many people have already tried Zac Efron’s workout and diet. Thus, many fans report achieving some fantastic results. The training also provides relief from different chronic pain!
Zac trained hard while getting ready for his buffed scenes. Each workout session involved supersets, two exercises back to back. Also, he used a rest time of 30 to 60 seconds after each superset. Supersets proved to burn more calories, save time, and speed up Zac’s muscle growth.
Biceps and Back Day:
- Straight-arm pull-down (8-12 reps, three sets)
- Ab rollout (8-12 reps, three sets)
- Seated cable row (8-12 reps, three sets)
- Suspended row (8-12 reps, three sets)
- Neutral-grip pullup (8-12 reps, three sets)
- Lat pull-down from knees (8-12 reps, three sets)
- Chin-up (8-12 reps and three sets)
- Dumbbell bicep curls (8-12 reps, three sets)
- Press (8-12 reps and three sets),
- Squat suspension jump (20 reps, three sets)
- Swiss ball hip extension (8-12 reps, three sets)
- Swiss ball leg curl (20 reps, three sets)
- Reverse walking lunge (8-12 reps, three sets)
- Mountain climbers on sliders (20 reps, three sets)
- Dumbbell Romanian deadlift (8-12 reps, three sets)
- Kick butts (20 reps, three sets)
Chest, Arms, and Shoulder:
- Squat front raise (8-12 reps, three sets)
- Crossbody cable rest (8-12 reps, three sets)
- Dumbbell floor press (8-12 reps, three sets)
- Press up/pushups (8-12 reps, three sets)
- Cable fly (8-12 reps, three sets)
- Single-arm curl (8-12 reps, three sets)
- single-arm pushdown (8-12 reps, three sets)
Zac Efron’s Diet
Zac eats whole foods. Also, he tries to avoid sugar and refined foods as much as possible. Zac Efron has experimented with different diets. But Zac finally switched to a natural holistic diet. He claims it was a life-changing event.
His trainer Patrick Murphy created an organic, whole-food diet for Zac. The diet whipped him into shape for his buffed scenes. Indeed, this method was celeb-approved and time-tested, thanks to its undeniable results.
After two weeks, Patrick changed Zac’s calories, carbs, proteins, and fats. Also, Patrick supplemented Zac’s diet with different products. For example, Zac loves unflavored whey protein with zero additives.
There is no replacement for quality foods. Patrick knows supplements are meant to add to your diet, not replace it. In addition, Zac drank at least 100 ounces of water daily as a part of his diet plan. Also, Zac ate all-natural and lean protein. So, the five categories of food he consumes were:
Lean Proteins –
This category includes chicken, turkey breast, egg whites, pork loin, steak, and fish:
- Chicken (A single serving gives 55g of clean and lean protein)
- Turkey breast (A fantastic source of lean protein but with low-sodium varieties)
- Fish (Salmon and other fishes provide adequate protein and omega-three fatty acids)
- Pork lion (Best for slim and mean goals)
- Egg whites (A rage with Zach since it strengthens you)
- Steak (Lean cuts give iron, vitamin B12, and protein)
Whole Grains –
Includes brown rice, quinoa, and oats:
- Brown rice (the essential amino acids, carbs, and proteins that your body needs)
- Oats (rich in fiber, so decrease absorption of carbs in the body)
- Quinoa (a complete source of protein and amino acids)
Healthy Fats –
Includes seeds, avocados, and nuts:
- Avocado (Rich in omega-three fatty acids and fats)
- Nuts (Zac is crazy for nuts, and you should too, as they are big on nutrients, healthy fat, and fiber)
- Seeds (They deliver good fats, fiber, and other essential nutrients)
High-Fiber Fruits –
It comprises pears, apples, and many berries:
- Fruit comes with a lot of sugar.
- But they also provide an excellent source of fiber.
- Also, they give the body water and essential electrolytes.
- So, berries help you burn extra calories.
Zac consumes sweet potato, green/leafy vegetables, carrots, and cruciferous vegetables.
Zac Efron’s Baywatch Fitness Journey
While we individualize every fitness journey because of genetics, environment, and diet, there are some guiding principles we can use on any journey. Therefore, what can we learn from Zac Efron to help us on our fitness journey? Here is a list of some of the big takeaways from Zac Efron’s Baywatch fitness journey:
Don’t Bulk –
You can save time by not bulking. Many fitness fanatics try to achieve body mass before reducing excess body fat. Zac’s trainer Patrick Murphy disagrees with the bulk/cut theory. Zac never exceeded 10% body fat the entire year because of his workout. Instead, he used a steady approach to dieting.
Stay Motivated –
Like other action movie stars, Zac kept his eyes on the prize. Also, Zac used his workout to take everyone’s breath away with his fantastic physique and abs. Zac worked hard to reach his goal, and so can you. So, stay focused on the task and get ready for positive results.
Enjoy Versatility –
The biggest secret in Zac’s journey was that he never did a single workout twice during the 12 weeks. Versatility causes training to be new and exciting. So, keep things mixed up and stay motivated toward your fitness goals.
Train Heavy –
Zac’s body in Baywatch didn’t happen overnight. He had to lift three times a week for at least two months. But, it was all a part of Zac’s workout because he believed in the no pain, no gain formula.
Stabilization Movement –
Zac Efron used the basics to get results. First, he did pushups, shoulder presses, and single-leg deadlifts. Then, he took his workout to the next level by doing them perfectly. Use an efficient workout session to take your workout to the next level. You get results when focusing on the concentric, eccentric, and isometric. Science supports the mind-to-muscle connection.
The Last Word on Zac Efron’s Diet and Training
Zac’s fitness level and extraordinary physique speak volumes. When he publicized his transformed body, it came as a shock to his followers. Also, it is hard to stay devoted to a challenging program. Zac did not use a cheat day. Thus, he works hard to stay at his best and even sticks to his fitness plans.
Many fitness experts monitored Zac’s fitness journey. Thus, it takes teamwork to get premium results! As a point of clarification, people who want to give Efron’s workout plan a try must stay committed. Thus, the more you follow his workout program, the greater the chance for you to reach Zac’s results.
Zac Efron is an actor who has been in the business for a long time. Also, he’s had many roles and made millions of fans happy with his fantastic body. Finally, he achieved his physique by following a rigorous workout regimen and eating healthy. Have you tried to follow this method? What was your result? We want to hear from you!