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Zac Efron Workout Routine & Diet Plan 2021.

Zac Efron

Zac Efron is a popular American actor and singer who rose to fame for playing the lead role as Troy Bolton in the High school Musical. He is also identified for the movies Hairspray, Me and Orson Welles, Neighbors, Mike, and Dave Need Wedding Dates, and The Lucky One. He voiced the lead role, Ted, in the 2012 animated film The Lorax.

Zac Efron was born on the 18th of October, 1987 as he is of American nationality and mixed ethnicity. In his successful performing career, he has gained a net worth of 18 million dollars but his salary is not revealed.

Have you ever wondered how Zac Efron stays in such phenomenal shape? Find out Zac Efron latest Workout Routine & Diet Plan.

Zac Efron Body Stats

Weight75 kg
Age33 years
Chest44 inches
Waist34 inches
Biceps16 inches
Hair ColorLight Brown
Eye ColorBlue

Zac Efron Workout Routine

What is Zac Efron Workout Routine? Zac has perpetually been a great and fit guy, since the time of high school musical, he had cuts and shape, although, yes, he was a student than bulky at that time. This point is that working out for Zac Efron is not unique: He has always been in the gym attempting to get better every day. Zac does a lot of unusual things to stay healthy, usually in the gym, but there are times when he loves to climb rocks and go outdoors and enjoy a little adventure.

Now, if you are watching for a body like Zac Efron, you should be ready for working out strong and profoundly six days a week and at least an hour to two hours a day. Zac mostly does a lot of supersets training, where he will join two exercises in one singular set without taking any break; that way he can sense a lot of burn through his body.

It makes it more extra of a cardio workout while building up your muscles. Zac also does a few cardio exercises to get his body warm-up and some stretching. So seeing all these things, It can be an excellent workout routine in Zac Efron style that will give you a body just like Zac Efron. 


You will do 15 to 20 minutes of run on the treadmill at a steady pace to get your blood flow going and also opening up those stiff muscles that you have. This routine will also serve you to burn a few calories. You can do different cardio exercises if you want, make sure not to go way too hard, however, do not slack either.

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Weight Training

Training days: Monday to Wednesday as well as Friday to Sunday

Zac Efron Monday and Friday Workout

Sets: 3

Reps: 10 to 15

Rest Time: 60 seconds

Training method: Supersets

  • Push-ups to pull-ups
  • Biceps isolation curls to lat pulldowns
  • Bicep barbell curls to one arm dumbbell row
  • Hammer curls to cable rows
  • Preacher curls to the bent-over rows
  • Cross hammer curls to back lat pushdowns
  • Concentration curls to deadlift

Zac Efron Tuesday and Saturday Workout

Sets: 3

Reps: 10 to 15

Rest Time: 60 seconds

Training method: Supersets

  • Squats to military press
  • Hack Squats to Arnold dumbbell press
  • Leg press to shoulder press
  • Leg curl to front raise
  • Lunges to shrugs
  • Stiff- leg deadlift to rear raises
  • Calf raises to delt flyes

Zac Efron Wednesday and Sunday Workout

Sets: 3

Reps: 10 to 15

Rest time: 60 seconds

Training method: Supersets

  • Weighted push-ups to weighted diamond push-ups
  • Flat bench press to tricep bench press
  • Dumbbell press to skull crusher
  • Dumbbell flyes to overhead press
  • Pec flyes to tricep one-arm cable pushdowns
  • Cross cable flyes to tricep kickbacks
  • Chest dips to tricep dips
  • Core Workout

Training days: Monday to Wednesday as well as Friday to Sunday

The exercise includes doing a circuit routine of activities like wood chops, leg raises weighted include crunches, leg lifts, ab roller, a different variation of planks.


Zac never stops his workout without a good old stretching routine to make his muscles feel relaxed. He loves to stretch, and he frequently uses the roller to target all the sides and the back areas.

Diet Plan

Zac stays on a rigorous diet including foods that contain high protein, low carbs, lean protein meat, organic foods, whole-grain food mostly, and he also takes gallons of water throughout the day. Zac does not go on that numerous cheats meal in a month, he likes living a healthy lifestyle and takes a maximum of three cheat meals in the whole month.

Zac Efron diet includes:

  • Organic foods
  • Whole-grain foods
  • Lean Meat
  • Healthy fats
  • Crabs
  • Fruits
  • Veggies
  • Green
  • Juice
  • Salad

That’s all regarding his diet plan.

FAQ Regarding Zac Efron

How many calories did Zac Efron eat?

Zac Efron eats a total of 2,194 calories whereas he ate so much protein.

Does Zac Efron work out every day?

Efron’s training was continually evolving, so Murphy contracted the best of his workout into a three-day split, working back and biceps one day, legs next day, and shoulder, chest, and arms the third day.

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