Zac Efron Workout Routine

Zac Efron Workout Routine

Zac Efron hit the TV back in the original High School Musical, since then he has become a heart throb for many young women. He has always work hard on having a decent physique. It was not until bad neighbours, Lucky One and the most recent Baywatch that people have really been paying attention to his workouts.


There are a number of articles online about his workout routines, some of these do feel his body type is Ectomorph. I personally think his body type is that of an Endomorph. If you do not know your body types, don't worry. Ill explain them below and why I feel he is an Endomorph

Ectomorph

Usually skinny men would be classed as Ectomorph, they are usually very light in bulk and have shoulders that are not very broad. If you are an Ectomorph, you might find it hard to gain weight. This is due to them burning calories up quicker and this having a faster metabolism.

Ectomorphs find cutting cycles very easy as they lose fat very quickly, but as I mentioned they do struggle to put on mass. They need to often focus on eating a high amount of calories and also eating at night to prevent muscle wastage (catabolism).


Typical Ectomorph Traits are;

  • Small Frame
  • Hard To Gain Muscle
  • Small Shoulders
  • Thin
  • Have Lean Muscle Mass
  • Struggle To Gain Weight

Normally a Ectomorph would have to use some form of Bulking Supplement to help increase mass.

Endomorph

People that are Endomorph tend to gain fat fairly easily and are usually a little shorter. More often than not they have decent upper leg strength and have strong muscles. As it is easy for them to gain weight, they need to make sure to combine their weight workouts with some form of cardio. Endomorphs need to make sure the combine their daily intake with plenty of protein to help build muscle mass.


Typical Endomorph Traits are;


  • Gain Muscle & Fat Easily
  • Usually Shorter
  • Find It Harder To Lose Fat
  • Slow Metabolism
  • Less Muscle Definition

As they tend to find it harder to lose weight and see definition, Endomorph will often take some form of Cutting Supplements.

So Why Do I Believe Zac Efron an Endomorph….

Zac is 5’8, therefore he would be classed as a little shorter than on average. His shoulders have always been pretty broad. Looking at when he was in High School Musical he had a pretty muscular body, this found gaining muscle fairly easily.


He has said that he works hard on his diet and making sure he eats the right things, something he is very strict about. Most Endomorphs do gain fat easily and find it hard to lose it, because he is so dedicated this doesn't impact his muscle development.

Example Zac Efron Workout Routine


I have received a number of emails from people asking for me to write an article on Zac Efron’s Workout. The difficulty is what workout do I write it on? You see the workout routine he would have done for bad neighbours was very different to his Baywatch workout. Below you will be able to find workouts for both films.


Zac has a very athletic look and is typically what you would expect from someone on Ninja Warrior. He is toned and ripped, rather than jacked up like a bodybuilder. His body shape and workout routine is very similar to Stephen Amell's workout routine

Zac Efron Workout Neighbours

zac-efron-workout-neighbors

If you remember watching Bad Neighbours, Zac played the a frat that had moved into a house in the suburbs and turned it into a frat house. Making it a nightmare for his neighbours, who had just had a new baby.


Looking at Zac Efron in Neighbours, the workout he would have had to do would be to have gotten his body fat down below 10%. It would need to be this low to see any real ab definition, and you could clearly see his abs.


In order to help get some incredible lean muscle and definition, without the size of a bodybuilding. Zac would have done a mixture of body weight exercises (Calisthenics), along with some weight workouts. Since Zac was acting as a College kid, he needed to look like an athletic and fit normal guy. If he had worked to hard on increasing muscle mass, he would not have looked lean and this wouldn't have suited his character.

Recovery time is key, therefore to avoid working out to often as this can end up slowing your results. For the kind of body Zac Efron has, i'd stick to a 3-4 day workout and making sure to have a full rest day in between. I have added a couple of Ab workouts to give you some additional workouts on that area.

Monday - Arms/Shoulders

Workout

Set #1

Set #2

Set #3

Chin Ups

6

8

10

Pull Ups

To Fail

To Fail

To Fail

Hammer Curls

8

10

12

Bench Dip

6

8

10

Inclined Shoulder Press

8

10

12

Press Ups

10

12

12

Side Lateral Raise

6

6

8

Sit Ups

10

12

12

Plank

To Fail

To Fail

To Fail

Wednesday - Legs

Workout

Set #1

Set #2

Set #3

Weighted Squats

6

6

8

Box Jumps

10

10

12

Dumbbell Lunges

6

6

8

Leg Raises

10

10

10

Leg Press

8

8

10

Leg Extensions

8

8

10

Sit Ups

10

12

12

Plank

To Fail

To Fail

To Fail

Friday - Arms/Chest

Workout

Set #1

Set #2

Set #3

Barbell Curl

8

10

12

Press Ups

10

12

12

Bench Dip

6

8

10

Pull Ups

To Fail

To Fail

To Fail

Incline Dumbbell Press

8

10

12

Incline Bench Cable Fly

6

8

10

Seated Machine Chest Press

8

10

12

Sit Ups

10

12

12

Plank

To Fail

To Fail

To Fail

Sunday - Cardio (If Higher Body Fat %)

In order to get the definition and the abs of Zac Efron, you need to get your body fat percentage down to below 10%. If it’s above this, you might want to also incorporate some cardio into your workout to help burn of additional calories and fat.


Remember: Keep an eye on the calories! To reduce your weight you are going to need to reduce your daily calorie intake by 500!

Zac Efron Workout Baywatch

zac-efron-baywatch workout

Recently we saw Zac join The Rock (Dwayne johnson) in the movie BayWatch. Now the two workout very differently. The Rock focuses on more of a bodybuilders workout, in order to get the size. Zac was still focusing on lean muscle.You can however tell he has packed on some size for this film.


His workout would have again been similar to that one above. Combining weights with some form of Ninja Warrior style training. It is this that gives him the muscle growth, as well as the athletic lean physique.


This workout requires 5 days worth of training, three weight focused and then 2 Bodyweight/Ninja Warrior style workouts.


As well as the below workout, Zac also wanted to focus a lot on his abs and get some impressive results. Each workout day, I have included a mini Ab routine. This routine focuses on ab strengthening exercises

Monday - Arms & Chest

Workout

Set #1

Set #2

Set #3

Hammer Curls

8

10

12

Bench Press

6

6

8

Chest Cable Flys

6

6

8

Bench Dips

8

8

10

Seated Machine Chest Press

8

10

12

Barbell Curl

8

10

12

Incline Dumbbell Press

8

10

12

Dumbbell Alternate Bicep Curl

8

8

10

One-Arm Dumbbell Tricep Extension

10

10

12

Abs Workout Routine

-

-

-

Tuesday - Bodyweight Workout

Workout

Set #1

Set #2

Set #3

Pull Ups

To Fail

To Fail

To Fail

Chin Ups

To Fail

To Fail

To Fail

Press Ups

10

12

12

Sit Ups

10

12

12

Plank

To Fail

To Fail

To Fail

Squat

10

10

12

Lunges

8

8

10

Leg Raises

10

10

10

Bench Dips

10

10

10

Wednesday - Shoulders & Legs

Workout

Set #1

Set #2

Set #3

One Arm Side Laterals

10

10

12

Reverse Flyes

6

6

8

Front Dumbbell Raise

6

6

6

Seated Machine Chest Press

10

12

12

Leg Press

10

10

10

Lying Leg Curls

10

10

10

Leg Extensions

8

10

10

Abs Workout Routine

-

-

-

Thursday - Bodyweight Workout

Workout

Set #1

Set #2

Set #3

Pull Ups

To Fail

To Fail

To Fail

Chin Ups

To Fail

To Fail

To Fail

Press Ups

10

12

12

Sit Ups

10

12

12

Plank

To Fail

To Fail

To Fail

Squat

10

10

12

Lunges

8

8

10

Leg Raises

10

10

10

Bench Dips

10

10

10

Friday - Arms & Back

Workout

Set #1

Set #2

Set #3

Seated Cable Row

10

10

10

Back Extensions

6

6

8

Bent Over Dumbbell Row

6

8

8

Close Grip Front Lat Pull

10

12

12

Upright Barbell Row

10

12

12

Hammer Curls

8

10

12

One-Arm Dumbbell Tricep Extension

8

10

10

Abs Workout Routine

-

-

-

Abs Like Zac Efron


If you are looking for abs like Zac Efron you might want to try this 30 day ab challenge. It's perfect to focus specifically on abs.


Below is a basic routine that when done daily should provide some excellent results. Remember though, if you have body fat that is higher than say 15% you won't see abs. You should therefore focus on other workouts and to come back to this at a later date when you have got body fat down.

Workout

Set #1

Set #2

Set #3

Sit Ups

10

10

10

Leg Raises

10

10

10

Glute Bridge

10

10

10

Plank

To Fail

To Fail

To Fail

Zac Efron Workout: The Diet

You have no doubt already seen the saying that muscle starts in the kitchen. They are not wrong! I have said it in a number of articles, 70% of results is because of the diet! If you have a poor diet, you just won't see the desired results.


Zac had a very healthy diet, focusing on consuming exactly what his body needs to get the results he is after. From what we can see from Twitter, he does aim to have a zero carb and sugar diet. You don’t need to go to this extreme but you should limit the carbs and have as little sugar as possible.


If you are looking to follow a similar diet to Efron then you want to stick to plenty of fruit, vegetables, complex carbs and a decent amount of lean meat. You want to be getting plenty of protein into your body, roughly 1g for every lb of body weight. As I mentioned earlier, Efron tends to eat 6-8 meals a day. By having smaller meals but more often, you encourage your metabolism to speed up and use more of your stored fats.


By following these this Zac Efron Workout routines and having a protein rich, low carb diet - you should be able to see some impressive results. Remember though it has taken Zac many years, therefore depending on your starting point you may not see results right away.


Stick with it though and I am sure you will see some decent lean muscle!

About the Author Barry

Barry is an enthusiast of all things bodybuilding and fitness. Spending many years researching a wide variety of subjects to do with bodybuilding. Barry has spent a lot of time researching different ingredients and their benefits as well as learning all about nutrition.