Want To Completely Change Your Body? Then You’ve Gotta Try The Zac Efron Workout!

Zac Efron, one of the stars from High School Musical, surprised the country when he suddenly  appeared with his very muscular physique.

He went from average build to “OMG Wow!” In 12 weeks. Dropping down to just 5 percent body fat.

It’s definitely possible if you stick to the Zac Efron workout routine and stay on track with your nutrition. Let’s find out what he did.

What Zac’s Routine Was All About

According to Zac Efron’s trainer, Zac was on a 3 day split routine. Working legs one day, shoulders and chest on a different day, and back and biceps on another, with abs being thrown in the mix throughout the week.

His workout routine was based on supersets. Which means he would do 2 different exercises in a row, with no rest in between.

This type of training increases the intensity and heart rate during the workout and doubles as cardio to burn the most amount of fat possible during a session. It also saves on time.

 

Zac Efron workout

 

Here’s What The Workout Looks Like

The directions for this workout are pretty simple. You would perform 2 exercises back to back with no rest in between. Those exercises will be labeled “A” and “B”. After the exercises, rest up to 1 minute and continue on to the next set.

Give one day in between for recovery/rest. So you would exercise on non-consecutive days such as Mondays, Wednesdays, and Fridays.

Day 1 Biceps And Back

1-A  Straight Arm Pull 3 Sets X 8-12 Reps

1-B Ab Wheel Roll-outs 3 Sets X 8-12 Reps

Rest 60 Seconds

2-A Seated Cable Row 3 Sets X 8-12 Reps

2-B Suspended Row 3 Sets X 8-12 Reps

Rest 60 Seconds

3-A Neutral Grip Pull-Up 3 Sets X 8-12 Reps

3-B Lat Pull-down 3 Sets X 8-12 Reps

Rest 60 Seconds

4-A Chin-up 3 Sets X 8-12 Reps

4-B Dumbbell Bicep Curl 3 Sets X 8-12 Reps

Day 2 Legs

1-A Leg Press 3 Sets X 8-10 Reps

1-B Suspension Squat Jump 3 Sets X 8-10 Reps

Rest 60 Seconds

2-A Swiss Ball Hip Extension 3 Sets X 8-12 Reps

2-B Swiss Ball Leg Curl 3 Sets X 8-12 Reps

Rest 60 Seconds

3-A Reverse Lunge 3 Sets X 8-12 Reps (Per Leg)

3-B Mountain Climbers 60 Seconds

Rest 60 Seconds

4-A Dumbbell Romanian Deadlift 3 Sets X 8-10 Reps

4-B Butt Kickers 60 Seconds

Rest 60 Seconds

5-A Single Leg Calf Raise 3 Sets X 20 Reps (Per Leg)

5-B Single Leg Squat Hop From Suspension Trainer 3 Sets X 8-12 Reps (Per Leg)

Day 3 Shoulders and Chest

1-A Dumbbell Front Raise 3 Sets X 8-12 Reps

1-B Cross Body Cable Raise 3 Sets X 8-12 Reps

Rest 60 Seconds

2-A Dumbbell Floor Press 3 Sets X 8-12 Reps

2-B Push-up 3 Sets X 10-12 Reps

Rest 60 Seconds

3-A Dumbbell overhead press 3 sets X 8-12 Reps

3-B Incline Dumbbell Press 3 sets X 8-12 Reps

Rest 60 Seconds

4-A Cable chest press 3 Sets X 8-12 Reps

4-B Bosu Plyo Push-up 3 Sets X 8-12 Reps

Rest 60 Seconds

5-A Single Arm push-down 3 Sets X 8-12 Reps

5-B Single Arm Curl 3 Sets X 8-12 Reps

 

There you have it! The workout routine that’s going to get you in the best shape ever with the Zac Efron workout. Be sure to take those rest days, as they are much needed for muscle growth and proper recovery.

Get plenty of sleep, fuel your body with nutritional foods, and be sure to keep hydrated and you will see changes in no time at all.

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