Zac Efron Workout

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zac-efron-workout

The workout we have come up with today to post is the Zac Efron Workout! This one is inspired by the physique that Zac Efron has built and for the most part maintained over time. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Zac Efron Stats:

Height: 5’9
Weight: (approximate) 165-175 lbs.
(Retrieved from Wikipedia)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Zac Efron Workout:

Zac Efron Workout Day One: Chest and Triceps

Warm Up:

20 Minute Low Intensity Incline Walk

Workout:

Flat Bench Press (Barbell):

10-8-5-5-3  (Incorporate a 1RM occasionally)

Tricep Superset (on cables) **Do not take a break between each of the movements, only after 10 reps are done for both**:

Tricep Push Downs:

10-10-10

Triceps Overhead Extensions (take the cable and step forward, away from the machine, bringing it straight over your head and body):

10-10-10

Chest Superset (dumbbells) **Do not take a break between each of the movements, only after 10 reps are done for both**:

Incline Dumbbell Chest Press:

10-10-10

Front Chest Raises:

10-10-10

Skull Crushers:

10-10-10

Chest Cable Flyes:

10-10-10

Dips:

15-15-15

Ab Routine**

Zac Efron Workout Day Two: Circuit Training Day

Warm Up:

10 Pull Ups

15 Air Squats

20 Push Ups

Workout:

25 Pull Ups

50 Deadlifts @135

50 Push Ups

50 Box Jumps (Can scale to Step Ups)

50 One Arm Snatches @30lbs

50 Goblet Squats @25-45lbs.

50 Clean and Presses @45 lbs.

25 Pull Ups

Zac Efront Workout Day Three: Shoulders and Legs

Warm Up:

20 Minute Low Intensity Incline Walk

Workout:

Back Squats:

10-8-5-5-3 (Incorporate a 1RM occasionally)

Military Press:

10-8-5-5-3 (Incorporate a 1RM occasionally)

Leg Press:

10-10-10

Shoulder Front Raises:

10-10-10

Leg Extension Machine:

10-10-10

Arnold Presses:

10-10-10

Ab Routine** 

Zac Efron Workout Day Four: Circuit Training

Warm Up:

10 Pull Ups

15 Air Squats

20 Push Ups

Workout:

25 Pull Ups

50 Bench Press (Can be done on the floor) @135

50 Clean and Press @45

50 Lunges @25 each hand

50 Push Ups

50 Double Unders

50 Kettlebell Deadlifts @25-45 lbs.

25 Pull Ups

Zac Efron Workout Day Five: Back and Biceps

Warm Up: 

20 Minute Low Intensity Incline Walk

Workout:

Deadlift:

10-8-5-5-3 (Incorporate 1RM occasionally)

Bicep Curls:

10-10-10

Lateral Pull Down Machine:

10-10-10

Hammer Curls:

10-10-10

Cable Rows:

10-10-10

Bicep Drop Set:

Preacher Curls:

10-10-10

(On Set Four Increase the weight and drop 10-20 lbs each time you get 10 reps for a total of 4 sets within the drop set and 40 reps)

Pull Ups (swap from Wide Grip to Regular, and incorporate Chin Ups from time to time)

15-15-15

Ab Routine**

Zac Efron Workout: Ab Routine

Ab Superset 1:

3 Sets of:

25 Sit Ups

25 Hanging Knee/Leg Raises

Ab Superset 2:

2 Sets of:

50 Crunches

25 Laying Leg Raises

25 Flutter Kicks

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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