Zac Efron Workout, Diet & Lifestyle

Zachary David Alexander Efron popularly known as Zac Efron was born on October 18, 1987. 

His parents are David Efron and Starla Baskett. His father, an electrical engineer, encouraged him to try acting when he was 11 years old.

Subsequently, Efron starred in high school plays which paved the way for his acting career. 

It is only up to the early 2000s that he began acting professionally. This American actor and singer began rose to prominence for his leading role as Troy Bolton in the High School Musical franchise (2006–2008). 

Zac Efron

Zac Efron Workout & Fitness Routine

In 2007, Rolling Stone declared Zac to be the “poster boy for tweenyboppers”. This was right before the release of High School Musical 2. 

So, how did the former Disney star transform from a tween to a ripped Herculean brawn?

Well, in 2017 Zac starred along Dwayne ‘The Rock” Johnson in the movie Baywatch.  

As it would go, he needed to get in shape for his role in the movie. He called on Patrick Murphy, an elite Los Angeles–based certified fitness professional to train him.

Murphy says, “Efron’s ‘Baywatch’ movie training program involved an ever-changing approach, involving full-body workouts, two-day splits, three-day splits, power training, strength training, stability and balance training, lifeguard training, hiking, biking, obstacle course training, and more,” 

Zac Efron Baywatch Routine

First and foremost, this routine will depend on your level of fitness. Bear in mind, diving right into an intensive program without working up to it can lead to injuries and burnout. If you are a newbie kindly consult a fitness expert before you take on the challenge.

Additionally, you may need to speak with your doctor before starting any new exercise program.

Also be mindful of any preexisting conditions, injuries, or limitations that may be exacerbated by working out.

  How to get started:

  • Beginner: Perform 2 rounds per exercise
  • Intermediate to advanced: Perform 3 rounds
  • Fitness fanatics: Perform 4 rounds

 Note that your results will depend on the amount of time you’re willing to dedicate to working out.

Finally, be warned this workout is intense. If you follow it to the T, you will complete 720 reps not including warm up. Yes, pick up your jaw. You read that right, 720 reps.

Day 1 Back & Biceps
  • Straight-Arm Pulldown: 3 sets of 8-12 reps. No rest between sets.
  •  Ab Rollout: 3 sets of 8-12 reps. 60 seconds rest between sets.
  •  Seated Cable Row: 3 sets of 8-12 reps. No rest between sets.
  •  Suspended Row: 3 sets of 8-12 reps. 60 seconds rest between sets.
  •  Neutral Grip Pull-Up: 3 sets of 8-12 reps. No rest between sets.
  •  Lat Pulldown From Knees: 3 sets of 8-12 reps. 60 seconds rest between sets.
  •  Chin-Ups: 3 sets of 8-12 reps. No rest between sets.
  •  Dumbbell Biceps Curl: 3 sets of 8-12 reps. 60 seconds rest between sets.
Day 2 Legs
  • Leg Press: 3 sets of 8-12 reps. No rest between sets.
  •  Suspension Squat Jump: 3 sets of 20 reps. 60 seconds rest between sets.
  •  Swiss Ball Hip Extension: 3 sets of 8-12 reps. No rest between sets.
  •  Swiss Ball Leg Curl: 3 sets of 20 reps. 60 seconds rest between sets.
  •  Reverse Walking Lunge: 3 sets of 8-12 reps. No rest between sets.
  •  Mountain Climbers on Sliders: 3 sets of 20 reps. 60 seconds rest between sets.
  •  Dumbbell Romanian Deadlift: 3 sets of 8-12 reps. No rest between sets.
  •  Kick Butt: 3 sets of 20 reps. 60 seconds rest between sets.
  •  Unstable Single Leg Calf Raise: 3 sets of 8-12 reps. No rest between sets.
  •  5lb. Suspension Trainer Single Leg Squat Hop: 3 sets of 20 reps. 60 seconds rest between sets.
Day 3 Arms, Chest & Shoulders
  • Dumbbell Squat Front Raise: 3 sets of 8-12 reps. No rest between sets.
  •  Cross-Body Cable Raise: 3 sets of 8-12 reps. 60 seconds rest between sets.
  •  Dumbbell Floor Press: 3 sets of 8-12 reps. No rest between sets.
  •  Push-Ups: 3 sets of 8-12 reps. 60 seconds rest between sets.
  •  Inclined Dumbbell Press: 3 sets of 8-12 reps. No rest between sets.
  •  Dumbbell Overhead Press: 3 sets of 8-12 reps. 60 seconds rest between sets.
  •  Chest Cable Flys: 3 sets of 8-12 reps. No rest between sets.
  •  Bosu Plyo Push-Up: 3 sets of 8-12 reps. 60 seconds rest between sets.
  •  Single Arm Pushdown: 3 sets of 8-12 reps. No rest between sets.
  •  Single Arm Curl: 3 sets of 8-12 reps. 60 seconds rest between sets.
  •  Zac Efron Diet

1) Eating the Way Nature Intended

So, what did Zac eat to be so chiseled for Baywatch? Firstly, he did not eat any processed or refined food. Secondly, everything was 100% organic. 

2) Embrace a plant-based diet

In 2018, Efron became a vegan. On being vegan he says “That’s completely changed the way that my body works, and the way that I metabolize food, the way it turns into energy, to the way that I sleep. 

3) Cheat Day?

Efron’s trainer allowed him only 1 cheat day per week while getting in shape for Baywatch. However, he chose fairly healthy things, like foot-long subs and smoothies made from spinach, kale, berries, coconut water and chia seeds.

What to Eat

Zacs diet mainly consists of kale, spinach, quinoa, walnuts, pumpkin seeds, blueberries, strawberries, apples, brown rice and water

He avoids bread, pasta, cereal, alcohol, flour, sugar, refined foods, processed foods, hydrogenated fats and artificial additives, dairy, and soft drinks,

Zac Efron Lifestyle 

  • Tough Choices

Efron chose to stick to his acting career, though he had been offered a singing deal from American Idol’s judge Simon Cowell.

  • Superpower to be invisible

One of Efron’s dreams is to take a year off and fly under the radar and travel the world. 

  • Mechanic

During his spare time Efron fixes up old cars. He has fixed a Delorean and a ’65 Mustang he inherited from his grandpa. 

How can you maintain your lifestyle like Zac Efron

To be like Zac, take up the Baywatch Routine. However, take it slow and ramp it up as you go along. Finally, don’t be so hard on yourself.

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