If you watched the new Zac Efron Baywatch movie – You know the one! You will see just how crazy he looked in that role. He had that muscular shredded beach body look to him that was certainly impressive! In this article you’ll learn about the Zac Efron Workout that will get you ripped.
You know one thing that has always fascinated me throughout my years of training & being involved in fitness? It is how celebrities are able to shape their physique for specific roles. Whether they bulking up to play the role of a Superhero or whether they are shredding to get that perfect Beach Body, it is always rather impressive to see.
And someone who is no exception to this is Zac Efron and the level he took his body to for his role in the movie Baywatch.
And what is even more impressive is that Zac looked rather impressive even when next to his Co Star Dwayne Johnson – Aka (The Rock)!
And while Zac’s physique has always been rather impressive in other recent films, he really took it to a whole new level for his role in Baywatch. That’s why we put together this Zac Efron Workout guide.
According to Zac’s trainer – Zac achieved an impressive 5% body fat and packed on roughly 10lbs of lean muscle mass in as little as 12 Weeks. That is some pretty impressive results.
If you want to build an aesthetic fitness model physique then following the training & nutrition advice provided is a great place to start.
A key side note is that Zac is by no means “HUGE” – You don’t have to build an overly muscular physique in order to have an appealing physique. His physique was achieved through focusing on certain muscle groups and minimizing his body fat percentage (especially in the torso area).
That “Beach Body” look comes from having a Big Chest, Wide Shoulders, Python sized arms & rock hard chiseled Abs! Zac was able to prioritize his training predominantly toward these areas and it worked!
I’m going to be showing you exactly how Zac trained & what he ate in order to achieve these beach body type aesthetics, and how you can implement those same principles to your training & meal plans.
Follow along with the exact 12 Week Training & Diet Plan that Zac Efron used.
The training in Zac Efron Workouts during the 12 weeks were constantly evolving and progressing. Progression is key to growth!
There are 3 Key Factors that we have gathered & learnt from Zac’s trainer:
#1 – No Crazy Bulk Or Cut
Zac’s trainer said that he never actually did a Crazy Bulk to add tons of muscle mass or a Cut to get super shredded leading up to his role. Zac only really stayed at around a 200 calorie surplus – allowing his body to still build muscle but not add any fat. And throughout the weeks of building lean muscle mass his metabolism sky rocketed and was able to burn fat even faster.
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#2 – Heavy Compound Training
Muscle is a byproduct of strength. Efron started implementing heavy strength training into his workout routine and his muscle size grew dramatically over the course of the 12 Weeks.
#3 – Push/Pull/Leg Training Split
Another key component was the training split that Efron used. He incorporated a Push, Pull, Leg, Rest style training split and it worked very well. Many athletes and celebrities use this style of training for strength, muscle growth and overall aesthetics.
In order to get your physique into Baywatch ready shape you need to ensure you are following the right training & dieting programs.
I am going to take you through exactly how to train and eat in order to build that beach body.
Zac Efron’s Diet Program
Zac followed a super strict low carb diet for 6 days of the week and then allowed himself to have 1 cheat day which consisted of high carbs. The reason for this is because your metabolism slows down when your calorie intake is lower, but by consuming one meal that is high in Calories & carbs you give your body that spike your metabolism needs to continue burning fat.
Sample High Protein/Low Carb Diet program Zac followed:
- 4 scrambled eggs, 6 ounces chicken, veggies, avocado
- 2 Natural Fat Burning Pills
- 6 Ounces ground turkey breast , 1 cup steamed veg, 1 tbsp olive oil
- 1 cup Green Tea
- 6 Ounce Sirloin Steak, Grilled Cauliflower with coconut oil
- 2 Fat burning pills
- 8 Ounces Wild Salmon, Large Spinach Salad with olive oil
- 5 Ounces Grass Fed Beef, 3 Hard Boiled Eggs
- Nighttime building supplement
There you have the exact diet that Zac would follow in order to get as ripped as he did. But remember this was for his Low Carb meals that he had 6 days of the week, The last day of the week he would up his Carbs and he indulged in an epic cheat meal.
Now let’s take a look at his training routine that played such a large part in how he got so Ripped & Jacked
Zac Efron Workout Training Program
Zac used this incredible training split to pack on pounds of lean muscle mass and burn fat fast! Using this training split gave Zac the intensity needed as well as ample rest time for his body to recover & grow.
Let’s take a look at the training split:
Day 1: Upper Body Push Workout
An upper body push would would mean that he was training his Chest, Triceps & Shoulders. Zac would perform 3-4 sets of each of the below exercises in this workout.
- Barbell Bench Press
- Dumbbell Shoulder Press
- Barbell Incline Bench Press
- Underhand Grip Tricep Pushdown
- Tricep Skull Crushers
Day 2: Upper Body Pull Workout
This upper body workout is designed to target the Back & Biceps. The same would apply to these workouts. He would perform 3-4 Sets with maximum intensity.
- Weighted Pull Ups
- Barbell Deadlift
- Barbell Row
- Barbell Curl
- Dumbbell Hammer Curl
- Zottman Curls
Day 3: Legs
Listen, even if you are not concerned about building your Legs (Which you should be), you still need to continue with a leg workout. Training your legs at the intensity that Zac would means that your body is in a highly anabolic state because of all the anabolic hormones being released when your legs are trained. Zac would do about 6-8 Reps for a total of 3 Sets of each exercise and go very heavy in order to ensure maximum anabolic hormone release.
- Barbell Squat
- Dumbbell Walking Lunges
- Leg Extensions
- Hack Squats
- Lying Hamstring Curl
- Donkey Calf Raises
Zac committed to an abs workout every 2nd day to ensure he built a solid abdominal section that would compliment his strict diet & intense workout program. The combination of everything got him into the top shape you see him in during the movie.
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I’m Troy and I’m the creator of SuperHuman You and Co-Founder of Alpha Lion.
I created SuperHuman You to give you access to the most cutting edge information so you can reach your body goals as fast as humanly possible.
I’ve been obsessed with training since 2005 when I attended IMG Academy and got to train alongside NBA, NFL and Olympic Gold Medal winning athletes.
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