Zac Efron Workout

Zac Efron has been ripped in peak condition for some time now, here I break down all the Zac Efron Workouts there are to get you lean and beach ready showing off that six pack by the sea!

Zac Efron Workout
Zac Efron Workout

The Zac Efron Workout

When it comes to Zac Efron’s body there’s no doubting that he is ripped! In fact the Zac Efron body transformation that took place from ‘Neighbors’ (where he was already in great shape) to ‘Baywatch’ shows just how dedicated he is to heath and fitness and of course acting too!

Zac Efron rocks one of the ‘goal physiques’ I deliver in The Diamond Push Up Program. Are you getting in your daily diamond pushups!?

Since Zac Efron’s 2012 film, ‘The Lucky One’ he has been killing it with the workouts. For this movie he worked with Logan Hood, a former Navy Seal. Zac Efron stated on a TV Chat Show that the workout for this was push ups and pull ups!

“200 pull ups and 200 push ups and you’re done” – Zac Efron, The Lucky One Workout

Zac Efron Workout
Zac Efron Workout

This workout built him a well defined back with that mid ‘chest line’ and fantastic arm development, especially his biceps. Get a pull up and dip station and you’re good to go! Pull Ups and Dips are THE BEST bodyweight moves to carve out an incredible body (besides diamond pushups). Diamond pushups only beat them as they are just one movement for pushing and pulling and require no equipment – you can’t beat them for all round effectiveness!

From ‘The Lucky One’ Zac took his workouts and body transformation to another level for his movie ‘Neighbors’ and then ‘Baywatch’. Here I breakdown the Zac Efron Workout from the movie ‘Neighbors’ (you can build this body quick and efficiently with The Diamond Push Up Program) and The Zac Efron Baywatch Workout (which is best built with Pull Ups and Dips along with Push Ups).

Zac Efron Fitness

For the last few years Zac Efron has been staying LEAN and continuously adding muscle (GENETICS!?) It baffles me how ALL these very talented actors seem to have fitness model/bodybuilder genetics…I mean – what ARE the chances!? I guess it’s only a matter of time before Phil Heath picks up that Oscar, right!?

ANYWAY. Zac Efron (who’s yet to get that Oscar too) has done a great job of building one of the best male physiques out there.

Zac Efron Workout
Zac Efron Workout

Zac Efron Neighbors Workout

Firstly in ‘Neighbors’ he is under 10% body fat which means if you have the muscle, it’s going to be poppin’!

To stay true to his character –  fraternity leader/general jock he had to be in great shape with just the right amount of muscle. Too much muscle and we start to think, wouldn’t he be at home meal prepping instead of being at this wild party!? The good news is this Zac Efron Workout is the most attainable of the two, if you can dial in the nutrition and lower your body fat percentage.

Zac Efron Workout
Zac Efron Workout

The reality is, plenty of gym goers have the body on the right. They’re rockin’ the Seth Rogan.  Most likely they have the body of Efron underneath all the fat. But sure, wearing a regular fitting T-Shirt Zac will look small in comparison. However, Zac’s blood work will be way better AND you’ll enjoy taking your top off on the beach…there’s a reason why Rogan is so white! I’ve been there!

The Diamond Push Up Program is perfect to get you looking like Zac Efron because it’s focus is the ‘V-Shape’. It will build your CHEST, SHOULDERS, TRICEPS, LATS, BICEPS and in general an all over athletic ripped physique.

The Diamond Push Up Program

Simplicityminimalism and progression is the key.

Will power is a limited resource – it’s not about doing 30 different exercises in the gym. My friends do that. They don’t look like Zac. More like Seth…Sorry Seth.

Zac Efron Workout Plan

To start I would recommend 4 upper body workouts per week, such as the following.

Monday (Pull)

  • Pull Ups (10 x 10 reps)
  • Incline Bicep Curls (3 x 6-12 reps)

Tuesday (Push)

Wednesday (Legs/Rest)

  • Squats (10 x 10)

Thursday (Pull)

  • Chin Ups (10 x 10 reps)
  • Hammer Curls (3 x 6-12 reps)

Friday (Push)

Zac Efron Workout
Zac Efron Workout

Here’s the deal, if you’re overweight and have visible signs of ‘puffiness’, that’s to say you can see you’re round and can’t see your abs (because they ARE there!) then you need only do bodyweight.

As you get STRONGER and LEANER you’ll start to increase your reps – a great sign that you are making progress! Progressive Resistance Training/Progressive Overload should be at the core of ALL your workouts.

The goal here is to do 200 reps of pull ups and dips on alternate days. Throw in the direct arm work (Zac Efron’s arms are the stand out part of his physique) and you’re ready for that FRAT PARTY!

Zac Efron Workout
Zac Efron Workout

You could look like Zac Efron on the beach this summer by utilising the power of push ups and in particular the diamond pushup.

Praised by several established figures and often the sole exercise behind many a lean and muscular body (it’s at the core of all my workouts).

If you’re ready to get ripped and in great shape check out The Diamond Push Up Program now!

Zac Efron Baywatch Workout


Personally I think IF Zac had rocked the ‘Neighbors body’ in Baywatch it would have sat better with his character and the film.

His Baywatch body was simply distracting.

Despite his character being a swimmer we’re all wondering why he has a body fat percentage of ZERO, oh and a DIFFERENT FACE! If you’re wondering how to lose fat from your face, as you can see, as you lose body fat, you’ll also lose fat on your face too.

Zac Efron’s face got very chiselled for Baywatch.

Zac Efron Workout
Zac Efron Workout

Zac Efron Workout Diet

He would have looked healthy, in shape and let the character arc breathe had he had a typical swimmers body instead.

Such low levels of body fat can have negative hormonal consequences.

However, if you’re up for it, whilst you book a bulk batch of sunbed appointments I’ll run you through the Zac Efron Baywatch Workout.

Zac Efron Workout
Zac Efron Workout

Back, Chest and Shoulder development are key here. Again, direct arm work is essential as Zac Efron’s arms (biceps) are always the stand out area of his physique.

Zac Efron Workout Routine

Zac Efron’s trainer, Patrick Murphy stated that Zac reached a body fat percentage of 5% in just 12 weeks of training!

Zac Efron’s Workout consisted of a three day split focusing on key body parts each day and some ab/core work everyday (obviously!)

  1. Back and Biceps.
  2. Legs.
  3. Shoulders, Chest and Arms.

Each workout day involved super setting, so two exercises back to back with no rest in between! With this method Zac Efron would be burning more calories, getting a cardio workout along with pumping nutrient rich blood into his muscles.

Zac Efron Workout
Zac Efron Workout

The Zac Efron Baywatch Workout I’d recommend is the following, note it’s a Zac Efron Gym Workout but if you have adjustable dumbbells and a pull up and dip station you could do this as a home workout too.

Monday (Pull)

  • One Arm Dumbbell Rows (3 x 5-10 reps)
  • Seated Incline Dumbbell Curls (3 x 6-12 reps)
  • Standing Hammer Curls (3 x 6-12 reps)
  • Weighted Chin Ups (3 x 5-8 reps) (adding up to 50% of bodyweight)

Tuesday (Push)

  • Dumbbell Bench Press (3 x 5-10 reps)
  • Dumbbell Flys (3 x 10-20 reps)
  • Weighted Push Ups (3 x 20 reps) (adding weight progressively)
  • One Armed Tricep Overhead Extensions (3 x 6-20 reps)

Resting Wednesday and repeating Thursday and Friday.

When it comes to building ‘beach body arm’s’ push ups for triceps are KING! Your triceps will get an insane workout with the diamond pushup program.

Zac Efron Workout

You’ll need to be in a calorie surplus (this is a very heavy bulking workout) with adequate protein intake. Talking protein…

Zac Efron Arms Workout

Zac Efron Workout
Zac Efron Workout

For additional bicep and tricep growth I recommend the following arm specialisation routine for increased size.

  1. Bicep Curls (DB or Barbell) 21’s (3 x 7 partial reps)
  2. Hammer Curls (DB or Barbell) 21’s (3 x 7 partial reps)
  3. Diamond Push Ups (4 x 25) (Slow reps)
  4. Resistance Band Curls (4 x 25)
  5. Tricep Bench Dips (4 x 25)

Zac Efron typically did compound sets (trisets) which would be two or three exercises for the same muscle group performed back-to-back, with perfect form. The weights would be light but the pump, extreme.

Zac Efron Daily Workout 

Zac Efron’s trainer Patrick Murphy said his workouts included stability training, power, mobility and athletic training. He also had Zac Efron training TWICE A DAY!

The first seasons were in the morning lasting an hour and in the afternoon Zac Efron did another session! On top of this he did lifeguard training with the rest of the cast!

“He did more two-a-days than anyone I ever worked with” said Murphy. 

Zac Efron Workout
Zac Efron Workout

Zac Efron Diet Plan

For Zac Efron’s 12 Week Baywatch Transformation Patrick Murphy had him “implement an all-organic whole-food diet” and refereed to it as ‘SUPER DUPER CLEAN EATING‘!

For virtually the whole of the workout program Zac Efron’s diet was very low carbohydrate. When you go this low with carbs it starts to become more of a belly fat loss diet as Zac Efron would have moved into a calorie deficit as he started to lean down and get shredded for Baywatch. Let’s start with the king, the staple of all good clean eating plans – PROTEIN! If you want to get ripped like Zac Efron then you MUST have your nutrition dialled in.

Zac Efron’s diet consisted of the following foods that Patrick Murphy allowed him to have, I’ve included the carbs that Zac Efron was allowed presumably pre and post workout.

1. Protein

  • Chicken
  • Turkey
  • Fish
  • Tuna
  • Salmon Fillet
  • Eggs
  • Steak (lean – sirloin)

2. Wholegrains / Carbs

  • Oatmeal
  • Brown rice
  • Quinoa
  • Sweet Potatoes

3. Fats

  • Nuts and Seeds
  • Avocado

4. High Fibre Fruits / Carbs

  • Berries
  • Cranberries
  • Strawberries
  • Apples
  • Pears

5. Vegetables

  • All – especially Green Vegetables!
  • Kale
  • Spinach

Zac Efron was allowed to drink unsweetened green/black tea too.

Zac Efron Workout
Zac Efron Workout

Don’t forget the socks and 90’s hair gel. You’ve come this far. Don’t ruin it.

Zac Efron Workout Results

What’s your thoughts? When has Zac Efron looked his best? Personally I think the best Zac Efron Workout Routine is the ‘Neighbors’ look.

Zac Efron Workout
Zac Efron Workout

Zac Efron Beach Bum Workout

Zac Efron Workout
Zac Efron Workout

For Zac Efron’s transformation in ‘Beach Bum’ we can see a return to his ‘Neighbors’ body. In Beach Bum Zac Efron is rocking a leanmuscular and overall athletic physique, cutting back from his previous ‘Baywatch’ bodybuilder type look.

Zac Efron Beach Bum Workout Routine

I’ve put together a daily workout for you to get the Zac Efron Beach Bum body ready for the actual beach this summer!

Zac Efron Workout
Zac Efron Workout

As you can see above Zac Efron in Beach Bum has that inner chest line and a wide pictorial sweep from shoulder to shoulder with a tight lean mid section. To get ripped like Zac Efron we’ll use shoulder width push ups for overall size and chest definitions and diamond push ups to work the inner chest, build that chest line and triceps size too.

Zac Efron Beach Bum Daily Workout

  • Push Ups (10 x 20) (Shoulder Width)
  • Diamond Push Ups (10 x 10)
  • 1 Hour (ideally fasted) Brisk Walk
Zac Efron Workout
Zac Efron Workout

The Diamond Push Up Program

The Diamond Push Up Program
The Diamond Push Up Program

If you want to get in great shape and build a Zac Efron Baywatch body, ready for a slow mo run along the beach then all you need is The Diamond Push Up Program.

I lost 50 lbs of body fat whilst building a lean muscular hollywood physique and now you can too with this men’s home workout.

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