Zac Efron’s Workout Routine, Diet Plan, and Body Measurements

Zachary David Alexander Efron, commonly known as Zac Efron, is one of the most popular actors in Hollywood nowadays starring in successful hit movies like Baywatch, The Greatest Showman, Neighbors, Dirty Grandpa, The Lucky One, and High School Musical. The different roles in the recent movies require him to be in an athletic shape. Here we share the training regimen and diet plan that has helped transform him from the teen heartthrob into a pumped-up muscleman.

Zac Efron Body Measurements

Height: 5’8”; Weight: 160-170 lbs

Chest: 42”; Waist: 32”

Biceps: 16”

Zac Efron Workout Routine

Although Efron’s workout regimen is different for each of the roles he plays in his movies, he believes that performing strength and cardio exercises helps him stay in good shape. Efron learned this from ex-Navy Seals Ramona Braganza and Logan Hood who trained him with the 3-2-1 workout for portraying a US marine in The Lucky One.

Efron also trained under the guidance of Patrick Murphy to develop a Baywatch body. After training for just 12 weeks, the 31-year-old actor attained 5 percent body fat. Before shooting for the movie, Efron split his training schedule in three days thereby reserving the first day for back and biceps, the second for legs, and the third for chest, shoulders, and arms with a little ab exercise every day.

Zac Efron Baywatch Workout

The following workouts (Day 1, 2, and 3) are performed once each week with a day’s rest between each session. The exercises are done in pairs and as supersets, completing one sets of both A and B and then resting 60 seconds.

Day 1: Back and Biceps

1A. Straight Arm Pulldown (sets: 3, reps: 8-12, rest: 0 sec)

1B. Ab Rollout (sets: 3, reps: 8-12, rest: 60 sec)

2A. Seated Cable Row (sets: 3, reps: 8-12, rest: 0 sec)

2B. Suspended Row (sets: 3, reps: 8-12, rest: 60 sec)

3A. Neutral Grip Pullup (sets: 3, reps: 8-12, rest: 0 sec)

3B. Lat Pulldown from Knees (sets: 3, reps: 8-12, rest: 60 sec)

4A. Chin-Up (sets: 3, reps: 8-12, rest: 0 sec)

4B. Dumbbell Biceps Curl (sets: 3, reps: 8-12, rest: 60 sec)

Day 2: Legs

1A. Leg Press (sets: 3, reps: 8-12, rest: 0 sec)

1B. Suspension Squat Jump with Straps (sets: 3, reps: 20, rest: 60 sec)

2A. Swiss Ball Hip Extension (sets: 3, reps: 8-12, rest: 0 sec)

2B. Swiss Ball Leg Curl (sets: 3, reps: 20, rest: 60 sec)

3A. Reverse Walking Lunge (sets: 3, reps: 8-12 each side, rest: 0 sec)

3B. Mountain Climber on Sliders (sets: 3, reps: 20, rest: 60 sec)

4A. Dumbbell Romanian Deadlift (sets: 3, reps: 8-12, rest: 0 sec)

4B. Kick Butts (sets: 3, reps: 20, rest: 60 sec)

5A. Unstable Single-Leg Calf Raise with Dumbbells (sets: 3, reps: 8-12 each side, rest: 0 sec)

5B. Single-Leg Squat Hop with Straps (sets: 3, reps: 20 each side, rest: 60 sec)

Day 3: Chest, Shoulders, and Arms

1A. Front Raise Dumbbell Squat (sets: 3, reps: 8-12, rest: 0 sec)

1B. Cross-Body Cable Raise (sets: 3, reps: 8-12, rest: 60 sec)

2A. Dumbbell Floor Press (sets: 3, reps: 8-12, rest: 0 sec)

2B. Push-Up (sets: 3, reps: 8-12, rest: 60 sec)

3A. Incline Dumbbell Press (sets: 3, reps: 8-12, rest: 0 sec)

3B. Dumbbell Overhead Press (sets: 3, reps: 8-12, rest: 60 sec)

4A. Chest Cable Fly (sets: 3, reps: 8-12, rest: 0 sec)

4B. Bosu Ball Plyo Push-Up (sets: 3, reps: 8-12, rest: 60 sec)

5A. Single-Arm Cable Pushdown (sets: 3, reps: 8-12 each side, rest: 0 sec)

5B. Single-Arm Dumbbell Curl (sets: 3, reps: 8-12 each side, rest: 60 sec)

Zac Efron’s Baywatch Diet Plan

Patrick Murphy implemented a whole-food diet plan that got Efron the beach-ready body. During the 12 weeks (the time it took for transforming his body), Efron stayed away from refined, processed foods and could only choose from lean proteins, wholegrains, healthy fats, high-fiber fruits, and vegetables to for his meals. He could have chicken/turkey breast, egg whites, fish, pork loin, quinoa, oats, brown rice, avocado, nuts, apples, berries, pears, and all kinds of vegetables.

Efron also had unflavored whey protein as a supplement and consumed a minimum of three liters of water on a regular basis. Murphy frequently changed Efron’s calorie intake in addition to tweaking the assortment of carbs, protein, and fat sources. He was allowed to have a cheat day in a week.

Zac Efron’s Workout Video from Baywatch