Zac Efron
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Actor Zac Efron gained notoriety for his performance in Disney High School Musical, and since then, he has had an easy route to fame.

He is also renowned for having an amazing physique, which many guys would kill to have just once in their lives. So if you’re also curious about how he kept it up and what Zac Efron Workout Routine diet and workout routine look like, continue reading.

Figures for Zac Efron

Height 5 ft 8 inch
Weight 75 kg
Age 32 years
Chest 44 inch
Waist 32 inch
Biceps 16 inch

Exercise routine for Zac Efron

Since the time of High School Musical, Zac has always been a terrific and fit guy. He had cuts and shape, even though, sure, he was thinner than bulking at the time. The point is that Zac Efron has always worked out, going to the gym every day to improve.

Zac engages in a variety of activities to maintain his health, most frequently working out in the gym, but he also occasionally enjoys rock climbing and other outdoor activities.

Now, if you want a body like Zac Efron’s, you should be prepared to work out for at least an hour to two hours every day, six days a week, in a demanding and intensive manner.

Zac mainly engages in superset training, which involves combining two exercises into a single set without resting; by doing this, he may feel a significant amount of burn throughout his body.

It turns it into more of an aerobic workout while gaining muscular mass. To warm up his body and do some stretching, Zac also conducts a small amount of cardiac exercise.

Considering all of these factors, I am confident that I can provide you with a great training regimen in the Zac Efron vein that will give you a physique identical to Zac Efron’s.

Zac Efron

Included in Zac Efron Workout Routine exercise are:


Let’s start with a brief aerobic warm-up. You will run on the treadmill for 15 to 20 minutes at a moderate pace to increase blood flow and loosen up any tight muscles you may have.

Additionally, this exercise program will aid in calorie burning. If you wish, you can perform another aerobic workout. Just be careful not to overdo it and don’t be lazy either.

Strength Training

Monday through Wednesday and Friday through Sunday are training days.

Monday and Friday Workouts with Zac.

Sets: 3

10–15 repetitions

pause for 60 seconds

Exercise strategy: supersets

  • Push-ups to pull-ups
  • Bicep isolation curls to lat pulldowns
  • Bicep barbell curls to one-arm dumbbell row
  • Hammer curls to cable rows
  • Preacher curls to the bent-over rows
  • Cross hammer curls to back lat pushdowns
  • Concentration curls to deadlift

Tuesday and Saturday Workouts with Zac Efron

Sets: 3

10–15 repetitions

pause for 60 seconds

Exercise strategy: supersets

  • Squats to military press
  • Hack squats to Arnold’s dumbbell press
  • Leg press to shoulder press
  •  Also, Leg extension to lateral raises
  • Leg curls to front raise
  • Lunges to shrugs
  • Stiff-leg deadlift to rear delt raises
  • Calf raises to delt flyes

Wednesday and Sunday Workouts with Zac Efron

Sets: 3

10–15 repetitions

pause for 60 seconds

Exercise strategy: supersets

  • Weighted push-ups to weighted diamond push-ups
  • Flat bench press to tricep bench press
  • Dumbbell press to skull crusher
  • Dumbbell flyes to overhead press
  • Pec flyes to tricep one-arm cable pushdowns
  • Cross cable flyes to tricep kickbacks
  • Chest dips to tricep dips

Zac Efron’s Core Exercise

Monday through Wednesday and Friday through Sunday are training days.

Along with his regular daily workouts, Zac also conducts some core exercises.

Typically, the exercise entails performing a series of exercises including leg raises, wood chops, weighted crunches, ab roller, various plank variations, etc. So, to get ripped like Zac, you can perform a six to nine exercise circuit plan with three sets each day.


Zac never leaves the gym without doing some traditional stretches to loosen up his muscles. He enjoys stretching, and he frequently uses the roller to focus on the back and all the sides. As soon as you finish your workouts, make sure to stretch your entire body.

The Zac exercise is now complete.

The Zac Efron Diet

Zac maintains a strict diet consisting primarily of healthy grains, organic foods, lean protein meat, and meals high in protein and low in carbohydrates.

He also consumes large amounts of water throughout the day. Zac appreciates leading a healthy lifestyle and only indulges in a maximum of three cheat meals each month. He doesn’t indulge in many cheat meals.

The Zac Efron diet consists of:

  • Organic foods
  • Whole-grain foods
  • Lean meat
  • Healthy fats
  • Carbs
  • Fruits
  • Veggies
  • Green
  • Juice
  • Salad

The Zac diet regimen is now complete.