Zac Efron Body Transformation

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

Zac Efron got ripped for ‘Baywatch‘ alongside The Rock and jacked for ‘The Iron Claw‘ alongside Jeremy Allen White.

To rock that lean Zac Efron body, check out the Hollywood Movie Star Program!

Zac Efron Body Transformation – The Iron Claw

Zac Efron got jacked with so much muscle for ‘The Iron Claw’ rocking a HUGE MUSCULAR PHYSIQUE! Zac Efron has never been so swole, but how did Zac Efron gain so much muscle mass, so FAST!? Movie, Star, Genetics?

The Zac Efron Workout

Zac Efron Workout
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 Hollywood Movie Star Program. Are you getting in your daily bodyweight workouts!? Are you using light dumbbells? Get on the program!

Zac Efron Workout
Zac Efron Workout

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 some of the best bodyweight moves to carve out an incredible body (along with push ups). Push Ups only beat them as they are just one movement for pushing and pulling, requiring no equipment – you can’t beat them for all round effectiveness!

Zac Efron Workout
Zac Efron Workout

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 Hollywood Movie Star Program. 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 Push Ups

Zac Efron Workout
Zac Efron Workout

Zac Efron is a big fan of push ups and can often be seen on set dropping to the floor and getting in his push up reps. For the ultimate minimalistic workout Zac Efron likes to incorporate push ups with light dumbbells as in the Hollywood Movie Star Program.

Zac Efron Workout
Zac Efron Workout

Light Dumbbells can work incredible well when incorporating the principles of the mind muscle connection (MMC) and time under tension (TUT) making the light weight ‘feel’ as heavy as possible. Get your push ups and light dumbbell reps in whilst doing some cardio, whether that be a brisk walk or light jog and you’ll be looking and feeling like a hollywood actor, lean and chiselled.

Zac Efron Workout
Zac Efron Workout

Zac Efron Light Dumbell Workout

Try this Zac Efron full body workout three times a week on Monday, Wednesday and Friday for that lean and shredded look.

During a brisk walk / light jog (between 5,000 – 10,000 steps) incorporate the following Light Dumbbell and bodyweight exercises.

  • Push Ups
  • Standing Shoulder Press
  • Bent Over Row
  • Alternating Bicep Curls
  • Alternating Hammer Curls
  • Squat to Shoulder Press
  • Tricep Extension 
Zac Efron Workout
Zac Efron Workout

For the full Zac Efron style workout and diet, check out the Hollywood Movie Star Program.

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.

The Hollywood Movie Star 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.

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)

  • Push Ups ( 10 x 10 reps)
  • Push Ups (as in the (8 x 25 reps)
  • Dips (5 x 20 reps)

Wednesday (Legs/Rest)

  • Squats (10 x 10)

Thursday (Pull)

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

Friday (Push)

  • Push Ups ( 10 x 10 reps)
  • Push Ups (as in (8 x 25 reps)
  • Dips (5 x 20 reps)
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 to star carving out that movie star body as seen in the Hollywood Movie Star Program.

Zac Efron Workout
Zac Efron Workout

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 like we do in the Hollywood Movie Star Program with perfect ‘rowing’ form, add in some light dumbbells that can you can travel with and you have the perfect program.

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

If you’re ready to get ripped and in great shape check out the Hollywood Movie Star Program now!

Zac Efron Baywatch Workout

Ok, what. THE. HELL. HAPPENED!?

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, not to mention a tad suspicious!

Zac Efron Workout
Zac Efron Workout

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, rather than a shredded bodybuilder! His Neighbours physique would have been perfect for the role.

Such low levels of body fat can have negative hormonal consequences. At the time Zac Efron spoke about how he would never get so jacked and ripped again, of course he did for ‘The Iron Claw‘ where many have commented on his ‘not natty’ physique!

However, if you’re up for it, whilst you book a bulk batch of sunbed appointments (not advised, natural sunlight is key!) 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

For the best Zac Efron workout and diet, check out the Hollywood Movie Star Program.

Zac Efron’s trainer, Patrick Murphy stated that Zac Efron 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 arms’ push ups for triceps are KING!

Your triceps will get an insane workout with the Hollywood Movie Star Program.

Zac Efron Workout

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

For the best Zac Efron workout and diet, check out the Hollywood Movie Star Program.

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. 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 weghts would be light but the pump, extreme. To incorporate light dumbbells in your workouts, check out the Hollywood Movie Star Program.

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.

For the full Zac Efron style diet and top movie star nutritional protocols, check out the Hollywood Movie Star Program.

1. Protein

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

2. Carbs

  • Oatmeal
  • Brown rice
  • Quinoa
  • Sweet Potatoes

3. Fats

  • Nuts and Seeds
  • Avocado

4. Fruits

  • 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! Check it out and take a look at the Hollywood Movie Star Program for the full workout and diet to get ripped like a hollywood movie star!

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 closer grip push ups to work the inner chest, build that chest line and triceps size too.

Zac Efron Workout
Zac Efron Workout

Zac Efron Beach Bum Workout

  • Wide Push Ups (10 x 20) (Slightly wider than shoulder width)
  • Perfect Push Ups (10 x 10)
  • 1 Hour (ideally fasted) Brisk Walk
Zac Efron Workout
Zac Efron Workout

Zac Efron Body Transformation

Check out the video I made, talking about many of Zac Efron’s body transformations for roles such as ‘Neighbors‘, ‘Bad Neighbors‘ ‘Dirty Grandpa‘ and ‘Baywatch‘.

Zac Efron Body Transformation – The Iron Claw

Zac Efron added so much muscle for ‘The Iron Claw‘, many think he’s not natty! Is Zac Efron natty or not!? Watch my video and comment!

Hollywood Movie Star Program

If you’re into functional fitness with bodyweight and light dumbbells then you need to get on the Hollywood Movie Star Program!

Rock a lean, muscular physique with a simple daily workout. I put the Hollywood Movie Star Program together after dropping 50 lbs of body fat whilst carving out a muscular athletic physique!

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2 Replies to “Zac Efron Body Transformation”

  1. During the lightweight dumbbell jog/walk, how many sets/reps should we try to get in with the Diamond push-up and dumbbell exercises?

  2. Also… how light should the dumbbells be for the jog and exercises? Would between 3lbs-8lbs be ideal since you’re running with them?

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