Fitness Workout

Zac Efron Workout and Diet Plan (BAYWATCH!!)

Build ripped muscle like Zac with this program…

Zac Efron’s workout and diet plan are making waves this Summer because of his incredible physique transformation preparing for Baywatch. Along side the Rock, Zac holds his own, having carved out a chiseled body by focusing on 7 key elements of his training and nutrition. Recently, Men’s Fitness magazine published a story about the gains Efron made to get ready for his Summer comedy role.

In this video, I am breaking down the most important aspects of his diet plan and workouts to help you to start getting better results from your workouts heading into Summer. I’m also going to take a look back at a former “most wanted” celebrity body (that of Taylor Lautner) to see what went wrong and prevented his gains from being permanent.

First and foremost, it is worth noting that neither Zac Efron or Taylor Lautner are heavyweights. Both stand just 5 foot 10 inches tall and weigh no more than 170 pounds. To make his transformation for Baywatch, Efron gained just 10 pounds of lean muscle. The thing is, when you minimize your body fat levels and maximize the amount of muscle your body can naturally carry…you look much bigger than you are. Both of these guys have mastered this.

That said, you can’t expect to look better without being willing to put in some hard work along the way. Zac did just this by adopting more heavy weight training into his workout routine. He stated that he never had lifted very heavy or explosive before preparing for this film. A lot of people actually find themselves in a similar position either because they are uncomfortable lifting heavy or just don’t have the base strength to be able to do it.

By increasing his strength levels on the basic compound lifts, Efron was able to start adding to his muscle density and thickness.

Next he followed a push, pull, legs training split. This workout sequence allows you to train your body more athletically since you train movements instead of individual muscles. The back and biceps are responsible for all lifts in which you pull the weight towards you or pull your body towards a fixed bar. It’s impossible to isolate their actions so it helps to train them together to allow you more recovery time between workouts.

Daily ab training is another key to having the resting tone needed to showcase your abs year round (provided your diet and nutrition are in check). Zac Efron’s diet is also covered here as well. By including a cheat day once in awhile, he is able to maintain his sanity and consistency required to keep his body fat levels low year round.

For a complete workout and nutrition plan to build athletic, ripped muscle like Zac Efron head to and get the ATHLEAN-X Training System. Get step by step workouts and a day by day meal plan to take all the guesswork out of your transformation.

For more celebrity workout videos and videos on how guys like Zac Efron build muscle fast, be sure to subscribe to our channel here on youtube at

Products You May Like


  1. Definitely possible with hard work. I'm 44 and have gained 10 pounds of muscle and lost 1% body fat (from 11% to 10%), which makes for total gain of 11.5 pounds of muscle in 6 weeks. I was underweight, had to start counting calories, and had to increase my calories by about 100% but if I can do it at 44 presumably a younger skinny guy could do it more easily. My training is 5 days a week HIIT cardio, 3 of those days I also do a full high volume weights workout targeting 16 reps, and the other 2 of those days I do a short weights workout with the same volume but fewer sets, only training lagging muscle groups. Maybe some of these complainers in the comments are kids who have grown up getting participation trophies their whole life (but have never won anything), have googled the answers to every school assignment they've ever been given, who haven't really had to ever work hard?

  2. see so many excuses in the comment section he's 165-170 pounds! I'm 150 at 17 with a years training! it's not hard to get that physique as a 21 year old with a 9-5 job! stop making excuses people just do it.

  3. thing is neighbours was released 2014 so filimg was done during that year, possibly the previous year too. Meaning he had two years of time which is more than enough.

  4. My training regiment during school is daily abs Monday martial arts Tuesday chest. Wednesday martial arts Thursday biceps and forearms Friday triceps Saturday back and Sunday legs more specifically quads and calves. sets for each day working out is 50

  5. My training regiment during school is daily abs Monday martial arts Tuesday chest. Wednesday martial arts Thursday biceps and forearms Friday triceps Saturday back and Sunday legs more specifically quads and calves. sets for each day working out is 50

  6. When I want to get shreded all I eat is chicken breasts with barbeque sauce and 6 servings of vegetables per day with cut up sausage or some sliced ham in the vegetables to maximize protein. My macros are calories 1,500 to 2,000 protein 100 grams or more carbs is about 150 grams or less and fat is less than 50 grams a day that is my meal plan cheat day once or twice a month

  7. He said Zac Efron was not bulking and cutting? Not what I heard. I read a little piece on what he was doing in his final cutting phase. I tried it, and lets just say if you can stick to it, it flat out WORKS!

    "9 days of absolutely zero carbs & sugar. Only organic grass fed/free range protein and organic leafy greens." "This leads to that hard shredded look."

  8. I love this guy's channel and all his advice, he's probably the best YT fitness person to watch/listen to…but no mention of GENETICS!?! Zac is a HUGE ecto-meso type, he's never had a single bit of visible fat on his body from his childhood days. If he quit working out right now, he wouldn't deteriorate into a fat slob like a lot of people, he'd just lose muscle mass and become skinny again lol.

  9. Yeah not to be a dick but he was probably on gear and I think Jeff is on the wrong for this one. Something though. You can eat clean, take supplements, train hard, sleep well, and lift heavy as shit with good form but building muscle takes time. Roids or Gear does not mean he is lazy and didn't put in work. It just means he's enhanced but still needed to put in work and effort.

    I mean it's possible he did it natty since he was already lean at low body fat percentage, just needed to put some muscle mass.

  10. you're awesome man. Love your videos. I used to do triathlons, and I am trying to gain muscle. I believe you!The whole cutting and bulking thing is so stupid. I litererally train like athlete because that is how I am. I love being athletic and always have been. Keep up your crazy awesome views to sub ratio and keep up the great videos.

  11. Last year I straightened up my diet to an extreme level and ate low carbs and high protein. I never really did cardio or anything so I decided to give it a try since I had a lot of extra time on my hands. I ate the same meals every day (you can eat other food I just liked the simplicity) watching my carbs and fats et cetera, and I implemented 30 minutes to an hour on the treadmill after every workout. Only aid I took was creatine. I stuck to that regime for a little over a month and a half and lost about 18 pounds. I looked much bigger than I had previously with very little additional mass gain. Point being, as someone who was skeptical about looking bigger while losing fat, hell even eating fats to lose fat lol I realized that if you really implement yourself and stay loyal to a strict diet and have some nutritional knowledge that you can make some pretty crazy changes in your physique. I know for a fact that if I wanted to stick to a meal plan to gain mass that I could easily do it, the effort and dedication would be hard but if I managed that then I could "easily" do it. Quit shortselling people who work their ass off for what they want because if you implemented the amount of time and discipline as Zac or myself did into a work out regime then you would see how "easy" it is to make gains and or change your physique in a big way. A magician is not fascinated by "magic". Don't be a simpleton. Apply yourself and truly try to the best of your ability to achieve a specific goal and you will see definite positive results.

  12. I've dropped quite some weight now and the cheat meal advice is actually really good. I've been pretty strict with my diet but whenever I feel like it's becoming super tough on me mentally, I eat whatever I want for one meal and then continue. It's worked well it's kept me going for about three months now and I've only had one of those moments per month thus far.

Leave a Reply

Your email address will not be published.