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Zac Efron – What Workout Did He Use to Build His impressive Body?

Zac Efron's Workout Program

How did the Zac Efron workout program and diet create his impressive body? An amazing muscular six-pack abs body does not come cheap. So, to take your dad bod to a  Zac Efron physique, you must eat right and work out even harder. But this is not the beginning of Zac’s journey. How did it all start? 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 in the industry came when he landed the High School Musical lead role.

Since then, millions of fans have followed Zac’s career. He has appeared in many movies. Many consider him the greatest showman in Hollywood. But his role in the film Baywatch in 2017 drew everyone’s attention towards his buffed physique.
The muscle he gained from the movie was fast. People cannot help but wonder what it took to make a body like that. What was his diet and workout program? Is it for an ordinary person? In this article, we will talk about the workout, nutrition, and fitness journey of Zac. Also, we will discuss everything else he did to become so hardcore!

Zac Efron workout and fitness philosophy

To prepare for his character in Baywatch, Zac teamed up with a Hollywood trainer. Patrick Murphy, one of the most talented trainers, prepared Zac to play Matt Brody. Thus Patrick transformed Zac’s physique and body into an ideal body for Baywatch. In Baywatch, his body was the most shredded his fans had seen him on the screen. With his dedication to this movie, he has become a sensation. Thanks to his diet and workout, he has become an inspiration for his fans.
Patrick Murphy also trained many Hollywood celebs for their movies. His clientele includes Keanu Reeves, Olivia Wilde, and Alexandra Daddario. Patrick’s website has the workout and diet philosophy that he used with Zac. It embraces macro-nutrition and other clever programming techniques. Patrick knows how to fragment programs together to help his clients. 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. All this information, mixed with Zac’s workout routine, can help anyone build an impressive body. From everything we gathered on Zac, he likes to maximize his time in the gym. He uses different supersets and circuits to save time.

Zac Efron’s training review

They put together the training sessions with training principles and involved many supersets. Zac Efron’s workout plan extends to 12 weeks. So, he works out for three days on and one day off. According to him, this type of training helps him build more 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.

A week of Zac’s workout

Zac Efron’s fat percentage was percent after 12 weeks of training. Zac’s fitness routine provided him with a buff body for his scenes. The workout improved his performance to make lifeguard moves like Matt Brody.
Zac’s workout sessions included eight or ten exercises. Each session lasted around 45 minutes. Also, he 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 seconds rest. Then 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, sensational 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 program. Thus, many fans report achieving some fantastic results. Moreover, the workout also provides relief from different chronic pain!

Zac Efron’s diet improved his workout.

Zac’s diet eats whole foods. He tries to avoid sugar and refined foods as much as possible. He has experimented with different diets. But Zac finally switched to a vegan diet. He claims it was a life-changing event.
His trainer Patrick Murphy also 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, all thanks to its undeniable results. After every two weeks, Patrick changed Zac’s calories, carbs, proteins, and fats. He also supplemented his diet with different products. For example, Zac loves unflavored whey protein with zero additives. Also, Zac drinks at least 100 ounces of water per day as a part of his diet plan.

Zac eats all-natural and lean protein. So, the five categories of food he consumed 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 lean 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 vegetables like sweet potato, green/leafy vegetables, carrots, and cruciferous vegetables.

Efron’s step-by-step workout plan

Zac trained hard while getting ready for his buffed scenes. Each workout session involved supersets, two exercises back to back. Use 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)

Leg day:

  • 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)

Takeaways from Zac Efron’s workout, nutrition, and fitness journey

Don’t bulk to cut through time.

A lot of fitness fanatics try to achieve body mass before shifting that weight to muscles. Zac’s trainer Patrick Murphy disagrees with the bulk/cut theory. Zac never went over 10% body fat the entire year because of Zac Efron’s workout. Instead, he used a steady approach to dieting.

Stay motivated

As every other action movie star, Zac also kept his eyes on the prize. He used Zac Efron’s 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 behind 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, it is crucial to keep things mixed up and stay motivated towards your fitness goals.

Go for heavy training.

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.

Integrate stabilization movements

Zac Efron used the basics to get results. He did pushups, shoulder presses, and single-leg deadlifts. By doing them the right way, he took his workout to the next level. Use an efficient and rigorous workout session to take your workout to the next level. When you focus on the concentric, eccentric, and isometric, you get results.

Final thoughts on Zac Efron’s workout program

Zac’s fitness level and extraordinary physique speak volumes. When he publicized his transformed body, it came as a shock to his followers. It is hard to stay motivated and devoted to a challenging program. Zac did not use a cheat day. Thus, he works very hard to stay at his best and even sticks to his fitness plans.
His sessions constantly get monitored by a professional trainer, nutritionist, and fitness coach. 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 focused and committed. Thus, the more you follow his workout program, the greater chance for you to reach Zac’s results. Zac Efron is an actor who has been in the business for a long time. He’s had many roles and made millions of fans happy with his fantastic body, which he achieved 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!

Question and Answer

How old is Zac Efron?
Zac Efron was born on October 18, 1987.
How tall is Zac Efron?
Zac is 5’ 8” tall.
What is Zac Efron’s weight?
Zac’s weight fluctuates around 175 pounds.
Celebrity Fitness Trainer Patrick Murphy explains how he trained Zac Efron in an interview with Men’s Health.

What do you think?