Zac Efron’s Workout Routine, Diet Plan & Supplements

Here’s the Zac Efron’s Workout Routine He Used to Get Ready for Baywatch Physique

“Baywatch” movie came and gone, but the physique of Zac Efron is one of the hottest discussions to date that hasn’t been forgotten. With the help of personal training and staying dedicated towards diet and workout, Zac seriously got into great shape for the role that isn’t easy to achieve.

Like Dwayne Johnson, Zac Efron has also got shot to fame for his transformation that shocked everyone. Furthermore, according to his trainer, Zac has gone down to 5% body fat in the 12-week time frame, where he focused and stayed dedicated to diet. Likewise, his workout also evolved as and when required.

If you’re wondering how you could do it, then keep on reading. Here’s one of the workout routines Zac used to prepare himself to look and perform like a Baywatch lifeguard.

zac efron workout routine

Zac Efron Workout Routine

It’s the three-day workout routine of Zac Efron. It’s divided into two body parts for the first day, dedicated one day for legs, and three body parts on the third day.

Day 1: Back & Biceps

Exercise Sets Reps
Straight Arm Pulldown 3 8 – 12
Ab Rollout 3 8 – 12
Seated Cable Rowing 3 8 – 12
TRX Suspended Row 3 8 – 12
Pull-Ups 3 8 – 12
Lat Pulldowns (From Knees) 3 8 – 12 
Chin Ups 3 8 – 12
DB Biceps Curls 3 8 – 12

Day 2: Legs

Exercise Sets Reps
Leg Press 3 8 – 12
Jump Squats W/ TRX Suspension 3 20
Hip Extensions On Swiss Ball 3 8 – 12
Leg Curls (Swiss Ball) 3 20
Reverse Walking Lunges 3 8 – 12
Mountain Climbers on Sliders 3 20
DB Romanian Deadlift 3 8 – 12
Kick Butts 3 20
1 – Leg Calf Raises 3 8 – 12
1 – Leg Squat & Hop W/ TRX Suspension 3 20

Day 3: Shoulders, Chest & Arms

Exercise Sets Reps
DB Squats Front Raises 3 8 – 12
Cross Body Cable Raises 3 8 – 12
DB Floor Press 3 8 – 12
Push-Ups 3 8 – 12
Incline DB Press 3 8 – 12
DB Overhead Press 3 8 – 12
Chest Cable Flys 3 8 – 12
Bosu Plyo Push-Ups 3 8 – 12
1 – Arm Triceps Pushdowns 3 8 – 12
Single DB Curls 3 8 – 12

Zac Efron Diet Plan

To get into shape for “Baywatch,” Zac’s trainer implemented an all-organic whole-food diet plan for him. No doubt, Zac Efron’s diet plan endures a special case, and it’s one of the reasons why he got such an undeniable result, and people have been Googling terms such as “Zac Efron weight loss diet” or “Zac Efron diet plan.”

Furthermore, Zac’s trainer uses to change the calorie intake and ratios of carbs, protein, and fats. Likewise, dietary supplements were also used, such as he had an unflavoured Whey protein shake that doesn’t contain extra ingredients or additives. Lastly, he had been drinking at least 100 ounces of water a day.

As far as when it comes to food, Zac Efron’s diet plan contains lean proteins, healthy fats, whole grains, loads of green veggies, and high-fiber fruit:

  • Chicken
  • Turkey Breast
  • Pork Loin
  • Steak
  • Fish
  • Egg Whites
  • Quinoa
  • Brown Rice
  • Nuts
  • Seeds
  • Avocado
  • High Fiber fruits
  • Green Vegetables

Wrapping Up

It’s no doubt that Zac Efron got his separate fan following because of his physique transformation apart from his acting skills. Likewise, if you’ve been looking for Zac Efron’s workout routine or diet plan, we hope this article may have proven helpful. Good luck!

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

Related Posts