Zac Efron Workout Routine and Diet Plan for Muscular Body

Last Updated on October 4th, 2020

I remember watching Zac Efron for the first time in a comedy drama movie which aired on Disney channel in 2006. Zac was paired with Vanessa Hudgens, who also was his girlfriend back then in the famous, Disney channel original ‘High School Musical’ which made him a teen heartthrob. He also won the award for the best breakout star for the movie. Zac Efron workout routine and healthy diet plan helped him won so much of stardom and great fan following for sure.

Zac Efron was born on 18th October 1987 in California. The star’s net worth is more than $18 million and is rated on the Forbes Celebrity 100 list. Efron likes to go golfing in his free time and some of his other sports interests lie in rock climbing and snow boarding.


zac efron workout routine and body building
zac efron workout routine and body building

Know a little about Zac Efron

It is a little absurd how his acting career came to a start. When Efron was 11 years of age, he used to take piano lessons. His piano teacher saw talent in him and persuaded him to audition for acting roles. It was then Efron auditioned in a long running show Gypsy and was later cast in the same.

This is what sparked his interest and passion for acting and soon Zac was doing auditions for many roles, all of this while attending high school. Soon he landed the lead role in High School Musical (HSM) and the rest is history.

HSM became one of the most successful made for television film of all time with an amazing sound track and a very large and loyal fan base. What was more applaud worthy was that Zac had sung all the songs by himself in the movie. Controversy erupted when it was said that it wasn’t Zac who had sung all songs, but some of these songs were voiced by a secondary payback singer. Actor Zac took this as a challenge and made sure he was the one who performed all songs in HSM 2 which eventually created history by going on to become the most watched event in television cable history.

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zac efron vital stats
zac efron vital stats

Muscular Zac Efron Vital Body Stats

Height: 1.76m (5’ 8”)

Weight: 75kg (165 lbs)

Chest: 42 inches (106 cm)

Waist: 32 inches (81 cm)

Biceps: 15 inches (38 cm)

Shoe Size: 8.5



Some of the lesser known facts about Efron are that his grandparents were Jewish descendants which is where he gets the name Efron from. But, Zac considers himself to be an agnostic and does not openly follow any religion or worship any god. After an amazing start to his career which was mentored by Robyn Methik, something bad happened to Zac. It was revealed that Efron had an addiction to cocaine and was admitted to rehab. The once clean actor shocked his fans by admitting to his addictions and going to rehab.



Handsome Zac Efron Workout Routine

Zac Efron workout muscular body
Zac Efron workout muscular body

Actor Zac Efron claims, having a rigorous workout regime and an amazing diet is what helped him get over all the alcoholism and drug abuse. Let us take a look at Zac Efron workout regime which helped him get over a dramatic part in his life and also helped him sculpt a BAYWATCH ready body.

Patrick Murphy was Efron’s trainer during the whole course of the training and was solely responsible for his shocking transformation which helped him drop his chocolate boy image. For Efron, Patrick devised a high intensity workout which spread over three days.

He considers abs to be the core muscles because of which he insisted on doing abs everyday, other than that, working the back and biceps on day 1, legs on the second day followed by chest, shoulders and arms on the third. Efron’s workout did not consist of any separate cardiovascular regime because Murphy believed in super setting. Which meant two separate exercises were performed back to back without any break.


What this did was it burned more calories and also pumped up the body to absorb more nutrients. The three day workout spans over a period of a week with rest days between subsequent two days of workout regimes.

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zac efron workout routine and pics
zac efron workout routine and pics


Back & Biceps

1)Straight Arm Pulldown x 3

   Seated Cable Row x 3

2) Ab Rollout x 3

    Suspended Row x 3

3)Neutral Grip Pullup x 3

   Dumbbell Biceps Curl x3

4)Chin ups and Pullups x 3

   Lateral Pulldown x 3



Rest Day


zac efron workout routine and fitness
zac efron workout routine and fitness




1)Leg Press x 3

   Single Leg Squat x 3

2)Squat Suspension Jump x 3

   Single Leg Calf Raise x 3

3)Ball Hip Extension x 3

   Kettle Bell Squats x 3

4)Ball Leg Curl x 3

   Dumbbell Romanian Deadlift x 3

5)Mount Climber on Steps x 3

   Walking Lunges x 3



Rest Day


zac efron best body pics
zac efron best body pics



Chest, Shoulders & Arms

1)Dumbbell Curl x 3

   Chest Butterfly x 3

2)Single Arm Pushdown x 3

   Diamond Push-up x 3

3)Incline Bench press x 3

   Push-up x 3

4)Cross Body Cable Press x 3

   Front Raise x 3



Rest Day

zac efron handsome pics and images
zac efron handsome pics and images


A good nutritional diet is important for leading a healthy life. Combined with an intense workout regime, it greatly reduces the body’s need for any external unwanted addiction. Zac is what we call an Ectomorph. Ectomorphs have a very high rate of metabolism due to which they are naturally lean. The calories in their bodies get burned easily and the fat content on their bodies is relatively less. The downside to this is they end up being hard gainers. It becomes very difficult for Ectomorphs to gain muscle mass. Consumption of a lot of proteins and working out on a full stomach are some of the few ways to tackle this.


zac efron and alexandra daddario pics and images
zac efron and alexandra daddario pics and images


Let us take a look at Zac Efron Diet Plan

Efron is advised to eat a lot of food. He consumes around 3000-4000 calories everyday. Most of the carbohydrates come from meat. Zac has no preference towards his meat selection, and prefers both white as well as red meat. White meat like chicken is a great source of lean proteins which complement your workout regime without giving you those extra calories. Chicken contains 27gms of protein in every 100gms of meat.

Another form of white meat is fish. Fish as we all know is a great source of protein, but  many people tend to overlook the benefits of this form of meat but Zac absolutely loves his fish meat. Zac loves his salmon dishes which also keep him free of diseases. Beef is red meat and another great source of lean proteins. Every 100gms of lean beef meat contains 26 gm of protein.

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Zac also consumes dairy products on a regular basis since its high calcium and protein content. The calcium content in milk also helps you reduce the stubborn belly fat. But people who are lactose intolerant, could avoid milk and have their share of calcium intake from Kale or Spinach.


Zac Efron has showed the world how physical transformation can completely change your personality and also how easily it can be achieved. He believes that if you’re not growing, you’re dying. Efron starring with Hugh Jackman for  The Greatest Showman has shown his latest avatar!


Shubhankar Kamat
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