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Zac Efron is a name that many people know and love.

Efron has made headlines since his beginnings as teen star and heartthrob in Disney’s hit High School Musical to the lean, ripped fitness enthusiast we see today. 

Growing up in the spotlight, we have seen Zac transform over the course of his career. Yet no change was more staggering than his transformation into Matt Brody in the 2017 hit Baywatch

So, how did Zac obtain such a cut looking physique?

Keep reading as we discuss the Zac Efron workout routine and diet plan. I’ll go over the insane routines he committed to in creating this incredible physique.

Let’s dive in.

Zac Efron Current Bio and Stats

Zac Efron was born on October 18, 1987 in San Luis Obispo, California.

He first took to the stage around age 11, when his parents noticed his natural singing ability.

Growing up, Efron was always fit and active with a natural ability to perform, while enjoying training and lifting weights.

From his early roles in the Disney hit, High School Musical (2006), it was clear that Efron was lean and athletic, performing all choreography in each of the subsequent films.

As the years went on, Efron managed to separate himself from the singing, dancing Disney heartthrob. He sported an athletic physique in movies such as Neighbors (2014) and Dirty Grandpa (2016).  

This eventually led to him landing the role of Matt Brody in 2017’s Baywatch. 

Here, his physical transformation would begin to turn heads around the globe, with many in complete disbelief at how ripped he had become for his new role.

Since then, Efron has truly revealed himself as a lover of health, fitness, and quality nutrition

This also lifted his status in the acting world due to his ability to play incredible physical roles.

None are more exciting than the upcoming The Iron Claw, where he’s portraying famed wrestler Kevin Von Erich. At 35, Efron is set to reveal his biggest and best transformation to date. 

  • Age: 35 Years Old
  • Height: 5’8” (178 cm)
  • Weight: 160-170 lbs
  • Birthday: 18t October, 1987
  • Occupation: Actor
  • Retired/Active: Active

Zac Efron Workout Fundamentals

Read More: Conor McGregor Workout Routine

Zac Efron’s training fundamentals for Baywatch were a mixture of transitional bodybuilding movements and cardio to get lean and cut.

For this, his longtime trainer Patrick Murphy had Zac perform a five-day training split.

His routine was broken up into back and biceps on Monday, legs on Tuesday, and chest, shoulders, and triceps on Wednesday.

This is followed by an upper-lower split for Thursday and Friday. 

During these sessions, Zac would perform supersets of between two and three exercises, with minimal rest in between. 

It’s all combined with a series of sprinting and jogging intervals to get his heart rate up and burn additional calories

Zac kept this training up for two months in the lead up to filming Baywatch while adopting a keto diet. On this diet, he ate large amounts of protein and fat while cutting nearly all carbs. 

Unfortunately, this made filming and performing on screen difficult, as he had to be lean for the entire duration of the project.

Outside of Baywatch-specific training, Zac himself is a massive fan of health and fitness, having always trained throughout the course of his life.

He even created his own YouTube channel where he trains with fellow stars, taking them through a variety of different workouts. 

Zac Efron Workout Routine

Read More: Frank Zane Workout Routine

The Zac Efron workout routine is based on a five-day training split built around a hybrid of push, pull, legs, and upper-lower splits workouts.

This allows him to perform his workout for five consecutive days, giving him the ability to rest and recover for the entire weekend.

For his first three days of the week, he performs his exercises in supersets. 

Later in the week is his upper-lower split, which is a combination of high-volume circuit training and traditional bodybuilding movements.

The abovementioned supersets and circuits will be highlighted for easy reference.

The Zac Efron workout routine will be listed below complete with exercises, sets, reps, rest, and a weekly schedule to help you kick start your training to that Baywatch bod. 

Zac Efron Baywatch Workout Routine

Weekly Schedule

Back & BicepsLegsChest, Shoulders, ArmsUpper BodyLower BodyRestRest

Back & Biceps (Duration 40 – 45 Minutes)

ExerciseSets RepsRest
Straight Arm Pulldown38-120 secs
Ab Rollout38-1260 secs 
Seated Cable Row38-120 secs
Suspended Row38-1260 secs
Neutral Grip Pull-Up38-120 secs
Kneeling Lat Pulldown 38-1260 secs
Chin-Ups38-120 secs
Dumbbell Bicep Curl38-1260 secs

Legs (Duration 45 – 50 Minutes)

zac efron workout routine
ExerciseSets RepsRest
Leg Press38-120 secs
Trx Squat Jump32060 secs 
Fitball Hip Extensions38-120 secs
Fitball Hamstring Curl32060 secs
Reverse Walking Lunge38-120 secs
Slider Mountain Climbers32060 secs
Dumbbell Romanian Deadlifts38-120 secs
Kick Butts32060 secs
Dumbbell Single-Leg Calf Raise38-120 secs
Trx Single-Leg Hop32060 secs

Chest, Shoulders, and Arms (Duration 40 – 50 Minutes)

ExerciseSets RepsRest
Dumbbell Front Raises Squat38-120 secs
Cross-Body Cable Raise38-1260 secs 
Dumbbell Floor Press38-120 secs
Push-Ups38-1260 secs
Incline Dumbbell Press38-120 secs
Dumbbell Overhead Press38-1260 secs
Cable Chest Fly38-120 secs
Bosu Plyo Push-Ups38-1260 secs
Single-Arm Cable Pushdown38-120 secs
Single-Arm Dumbbell Curl38-1260 secs

Upper Body (Duration 60 – 65 Minutes)

zac efron's workout routine
ExerciseSets RepsRest
Treadmill Jog (Gradient 5-7)12 mins0 secs
Treadmill Run (Gradient 5-7)16 mins0 secs 
Treadmill Jog (Gradient 5-7)12 mins2-3 mins
Dumbbell Bench Press2200 secs
Dumbbell Incline Press2200 secs
Dips 22060 secs
Treadmill Sprint Intervals (Gradient 5-7)10 mins30 Secs On/Off0 secs
Dumbbell Bench Press2200 secs
Dumbbell Incline Press2200 secs
Cable Tricep Extensions22060 secs
Treadmill Jog (Gradient 5-7)12 mins0 secs
Treadmill Run (Gradient 5-7)16 mins0 secs 
Treadmill Jog (Gradient 5-7)12 mins2-3 mins
Ab Crunches2200 secs
Fitball Knee Tucks2200 secs
Plank330 secs60 secs

Lower Body (Duration 60 – 65 Minutes)

ExerciseSets RepsRest
Jump Rope110 mins0 secs
Lunges with Dumbbell Bicep Curl2200 secs 
Squat Thrust2200 secs
Squat Press22060 secs
Treadmill Sprint Intervals (Gradient 5-7)10 mins30 Secs On/Off0 secs
Lunges with Dumbbell Bicep Curl2200 secs 
Squat Thrust2200 secs
Squat Press22060 secs
Treadmill Jog (Gradient 5-7)12 mins0 secs
Treadmill Run (Gradient 5-7)15 mins0 secs 
V-Ups2200 secs 
Bicycle Crunches2200 secs
Plank Twists22060 secs

Zac Efron Dieting and Food Preferences

Zac Efron’s food preferences have changed over the years due to the various roles and experiences he’s had throughout his career.

During his time filming Down to Earth, Efron became vegan after being inspired by his co-host Darin Olien. 

Efron has since returned back to meat as he felt the vegan diet didn’t sit well with his stomach. 

This being said, Efron still wishes to be vegan for moral reasons.

Since then, at the age of 34, Zac has transitioned to an intermittent fasting diet that consists of just two meals per day.

His first meal is at 11am, consisting of bone broth, lean protein, and vegetables. 

This is followed by his second meal in the evening, which consists of lean meat and high-quality carbohydrates such as sweet potato.

Efron has also stated that he is a fan of bananas and plantain, which he finds excellent for energy. He’s also taken a liking to organ meat, with liver and onions becoming a personal favorite. 

But we know why you are here…

To find out what Zac ate to fuel his body for Baywatch. 

Zac Efron’s diet for Baywatch was intense, consisting of a high-protein, high-fat and lower carbs.

This was spread across five meals, totaling approximately 2,400 calories and massive 261g of protein per day, coming mainly from chicken breast.

During the film, Efron would state that he didn’t eat carbs for more than two months and was taking diuretics, which he believes led to feelings of depression. 

With this in mind, we recommend you seek guidance from a licensed professional should you wish to take your training to this extreme. 

Here are Zac Efron’s dieting and food preferences for both Baywatch and his everyday life to help you understand the lengths he went to to achieve his shredded beach body.  

Zac Efron Intermittent Fasting Diet and Food Preferences

Meal 1 10:30-11amBone Broth, Vegetables, Lean Chicken or Beef
Meal 2 5:00 pmLean Meat, Liver, Onion, Sweet Potato, Quinoa

Zac Efron Baywatch Diet and Food Preferences

zac efron diet and food preferences
Meal 1 6 oz. Grilled Chicken Breast, 4 x Scrambled Eggs, Steam Vegetables, Avocado
Meal 26 oz. Grilled Chicken Breast, Steamed Mixed Vegetable
Meal 36 oz. Steak, 1 Cup Broccoli.
Meal 46 oz. Grilled Chicken Breast, 1 Cup Lettuce, Balsamic Dressing
Meal 55 oz Sirloin Steak, 3 x Hard Boiled Eggs

Zac Efron Diet Plan

zac efron diet plan

Now that we understand the types of food and meals Zac was eating to get his Baywatch body, we will take you through a Zac Efron-inspired diet plan to help you safely achieve these amazing results. 

This diet plan includes five meals per day. However, we will include the use of protein shakes to boost your protein intake and to give you some breathing room from all the chicken.

Meal 1

  • Grilled Chicken Omelette, Baby Spinach, Capsicum, Cheese
  • Steamed Mixed Vegetables

Meal 2

  • 2x Scoop Protein Shake, Can of Tuna

Meal 3

  • Baked Chicken and Bacon Salad (Tomato, Baby Spinach, Red Onion) 
  • Sweet Potato
  • 1 x Hard Boiled Egg

Meal 4

  • 1 x Hard Boiled Egg
  • 2x Scoop Protein Shake
  • Grilled Chicken

Meal 5

  • Baked Salmon, Chilli and Lime
  • Sweet Potato Mash
  • 1 Cup Steamed Broccoli

For Zac Efron to obtain his shredded physique he enlisted in a keto style diet plan, high in protein and fat but low in carbs.

To do this, he would have needed to count his calorie and macronutrient intake to help ensure he was consuming enough protein and fat to fuel his body in lieu of carbs.

If you are considering trying the Zac Efron diet plan we recommend you do the same.

This ensures that you are getting enough protein to build muscle and recover, plus enough fat for fuel and absorbing vital nutrients.

It’s all possible with our advanced calorie and macronutrient calculator.

Simply add your age, gender, height, weight, and activity level to get your precise daily intake for incredible results.  

Zac Efron Supplement Preferences

zac efron training supplements

Zac Efron’s workout routine and diet plan are a clear representation of the hard work that is required to achieve a lean, cut physique

To boost his training and nutrition, Efron took a few supplements to not only help boost his protein, but to lean down. 

This in the form of a high-quality whey protein shake, and lasix, a powerful diuretic to help get rid of excess fluid, further leaning out his look. 

We do not recommend the use of diuretics for your training, as doing so for recreation with no clinical indication can lead to severe water and electrolyte loss.  

Whey ProteinBuilds Lean Muscle 
MultivitaminBridge Gaps in Nutrition
Lasix (Diuretic)Reduces Fluid 

Final Thoughts

Zac Efron’s training involves one of the most intense workout routines to date.

His dedication to his high-protein, high-fat meals and rigorous training routine is truly something to be admired.

If you are considering the Zac Efron workout routine and diet plan, track your calorie and macronutrient intake, eat high protein, nutrient dense foods.

And most importantly, do it safely. Skip the diuretics.

So, are you considering trying the Zac Efron workout routine and diet plan? Which part of his training are you looking forward to trying?

Let us know in the comments.    

How many days does Zac Efron work out?

Zac Efron trained five days per week for his role in Baywatch. This consisted of back and biceps, then legs, followed by chest, shoulders, and triceps, and an upper-lower body split to round out the week.

Does Zac Efron work out every day?

For his role in Baywatch Zac Efron trained five days per week with two programmed rest days on the weekend. 

How does Zac Efron stay so fit?

Zac Efron stays fit with a range of resistance training and cardiovascular fitness. Efron has been training his entire life and loves staying fit, even creating a youtube channel with an episode called ‘Gym Time’ to showcase his fitness routines with other celebrities.

How many hours does Zac Efron sleep?

Zac Efron that he only slept four hours per night during the filming of Baywatch due to his training and filming schedule. 

How much does Zac Efron weigh?

Zac Efron weighs between 165 lbs – 175 lbs (74.8 kg – 79.4 kg) depending on the role he is filming.