Zac Efron Workout and Diet Plan (BAYWATCH!!)

  • Published: 22 May 2016
  • 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
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Comments • 3 522

  • The Commenter
    The Commenter  1 days back

    Thank you Jeff. Honestly, after just watching the first three videos in the playlist I know how to eat and how to train. I don't know why you do this for free. Personally I like the Special Tactix program on because I am getting ready for the military. Thank you once again.

    • Georg F
      Georg F  3 days back

      For a newbie here: What's your definition of hard(er) training in a nutshell. (Compared to light(er) training.)

      • magicianbjs
        magicianbjs  6 days back

        Can you do a breakdown of Chris Hemsworth’s training and nutrition

        • The Alpha MANifesto
          The Alpha MANifesto  1 weeks back

          Great content!! thanks!

          • Shakes First
            Shakes First  2 weeks back

            155 pounds is 70 kilo in 2019 numbers. I'm about his height and build, and when I weighed that little 20 plus years ago I was an addict.

            • Iron Prophet
              Iron Prophet  4 weeks back

              I'm in a perpetual state of recovery.

              • Yaron Lavi
                Yaron Lavi  4 weeks back

                Fuck zac efron we want your program😂💪

                • jblades123
                  jblades123  4 weeks back

                  The thing about Zac Effron only weighing 165-170 is that he's like 5'6, if youre closer to 6 foot and you weigh that much you wont look as good

                  • One Green Thumb
                    One Green Thumb  1 weeks back

                    jblades123 I’m 5’6” and 135. I have managed to put on 5 pounds this year so far, and yes I look a lot bigger than I actually am and people often guess that I weigh 150-160... if I weighed 165-170 I’d almost look like Schwartzenegger... just googled it; Zac is 5’8”, if I can manage to get my weight up to 145 - I’ll look about the same as him. I’m 35 years old and haven’t worked out for 10 years, when I was 21, managed to get my weight up to 138 at my heaviest, and I looked really big at that time, so yes, being short can help with the illusion, but it’s hard work for any body type- but damn - as a hard gainer 140’s is like a pipe dream...

                • MB Mark
                  MB Mark  4 weeks back

                  So if I train my chest on Monday, train my arms on Tuesday, then my back, shoulders and lats on Thursday. Am I getting enough rest in between? Should I combine some of these workouts and have more rest days? 🤷‍♂️

                  • forever ari
                    forever ari  4 weeks back

                    MB Mark don’t forget leg day

                • x1tekja
                  x1tekja  4 weeks back

                  Don't think I can watch Jeff's videos without learning something and just feeling inspired.

                  • Wrestling
                    Wrestling  4 weeks back

                    Zach efron HA!
                    That's a joke I rather have athele X body

                    • Y&J H
                      Y&J H  4 weeks back

                      moral to the story... if you want to look like that, you will be in the gym hours daily and eating like a horse. You are suggesting unsustainable gains to people.

                      • J. Michael
                        J. Michael  1 months back

                        I work out my whole body everyday.
                        Is that bad?

                        • J. Michael
                          J. Michael  1 months back

                          Maya Razzouk if I have 1 rest day would that help? I might start having rest day...

                        • Maya Razzouk
                          Maya Razzouk  1 months back

                          Yes you need to give your body time to rest and recover. If you want to go to the gym every day then work out every muscle individually, example: Sunday is leg day and Monday is chest and shoulders day. You get the gist of it

                      • Hamza Tariq
                        Hamza Tariq  1 months back

                        Watching your videos has completely changed my gym and lifestyle mentality. Thanks for your videos

                        • ak J
                          ak J  1 months back

                          watched the whole video....can anyone break down what the "Zac Efron Workout and Diet Plan" actually is?

                          • Thomas
                            Thomas  4 weeks back

                            Lift heavy, push pull legs, daily abs, sprint, agility, monkey bars...train athletically. Dont do an extreme diet that you can't maintain.

                        • Sergio Lopez
                          Sergio Lopez  1 months back

                          cool video

                          • Steen Randa-Boldt
                            Steen Randa-Boldt  1 months back

                            In regards to nutrition. Eating animals and their secretions is the reason most people get sick and die.

                            • Tyson Jones
                              Tyson Jones  1 months back

                              Thank you!! I let go of that cutting and bulking bullshit two years ago and I look way better at 32 than 22.

                              • MrArchangel32
                                MrArchangel32  2 months back

                                That ab app is amazing! I spent the 3 bucks to have the complete list. Spent 3 bucks, feel like 1,000,000!
                                Thank you for all of your advice.

                                • Tyson Jones
                                  Tyson Jones  1 months back

                                  @Big Red maybe he wanted to make sure he was doing it right and trusted and expert. Laugh at someone for investing in their fitness come on...You act like three bucks is a fortune 😂

                                • Big Red
                                  Big Red  2 months back

                                  lol you needed to spend money to know how to work abs?

                              • D Man
                                D Man  2 months back

                                He needs to make a video on how to be a fat piece of crap.

                                • Mo Nawaazish
                                  Mo Nawaazish  2 months back

                                  My gym instructor has put me on a bulk plan for 2 months and then cut for 2 months. I have doubts

                                  • Ryder E
                                    Ryder E  1 months back

                                    yep nonsense

                                • Alasdair Macintyre
                                  Alasdair Macintyre  2 months back

                                  Dude you're 40????

                                  • Lula AMH
                                    Lula AMH  2 months back

                                    I know a couple of guys who do take Steroids and they dont look like Zac Effron. They are huge up top and can barely walk. Their veins stick out even when they aren't lifting and suffer from bad skin. Steroids are not good. It is much better to be natural. You can tell when someone is on steroids.

                                    • Wrestling
                                      Wrestling  2 months back

                                      Nah your better athele x I rather have your physic

                                      • Matias Sebastian
                                        Matias Sebastian  2 months back

                                        I didn't see Zac Efron's diet plan

                                        • kevinl lee
                                          kevinl lee  2 months back

                                          Jeff are you tired of the silly ass comments?

                                          I bet half these dudes get no pussy.

                                          • NRAman 1776
                                            NRAman 1776  2 months back

                                            Do you have a video or can you make a video about Frank Zane and his training and techniques? I’ve seen you do one or two about Arnold Schwarzenegger and those were great but do one about Zane please!

                                            • Sam Ebenezer
                                              Sam Ebenezer  2 months back

                                              does cheat day works

                                              • John Lovett
                                                John Lovett  2 months back

                                                Im not going to say he didnt hit the gym and put in the work but he most definitely had a Hollywood doctor prescribing him multiple supplements

                                                • shonz88
                                                  shonz88  2 months back

                                                  It’s 70% roids/hormones, 30% perfect diet. The Rock helps co-stars with diet and roid advice. He did the same for Marky-Mark in Pain&Gain. Take roids, eat TDEE calories with no sugar, 1.25 grams of protein per pound of lean mass, and do 800-1000 calories worth of weightlifting per day, and you will lose fat while building muscle. The guy in this video is using hormone therapy and claims it’s not cheating because it’s his medicine. It’s all in Arnold Schwarzenegger’s books on how to become a bodybuilder. Do your research on how to use drugs as safe as possible if you choose to do so. Some bodies can’t handle them

                                                  • Raphael Antonio
                                                    Raphael Antonio  2 months back

                                                    Awesome stuff Jeff

                                                    • Joe Jackson
                                                      Joe Jackson  2 months back

                                                      Can we have a Jason Statham video please. It would be awesome and definitely keep us Brits happy. Thanks!

                                                      • Old School Calisthenic
                                                        Old School Calisthenic  2 months back

                                                        Very good info. I like your mentality, I share the same

                                                        • First Last
                                                          First Last  2 months back

                                                          Lean and functionally fit over bulk any day.

                                                          • Brandon B.
                                                            Brandon B.  2 months back

                                                            Anyone who thinks you need steroids to gain 10-15 pounds of lean muscle in a year of strength training probably has never lifted in their life. He was already lean and muscular. He just needed to add some bulk to it. Not too hard to do if you have a strict training regimen and eat properly.

                                                            • Bryan Lathrop
                                                              Bryan Lathrop  2 months back

                                                              Is it possible for me to gain 70 pounds of muscle in a year?

                                                              • Michael C
                                                                Michael C  2 months back

                                                                Should have Zac Efron on the channel and then go on his channel once.

                                                                • M
                                                                  M  2 months back

                                                                  why don't you say it Steroids.

                                                                  • Mc AutoTastic
                                                                    Mc AutoTastic  2 months back

                                                                    Zac Efron's body looks weird af

                                                                    • ha ha
                                                                      ha ha  2 months back

                                                                      Can i do intermittent diet while working out?

                                                                    • Peter Bergman
                                                                      Peter Bergman  2 months back

                                                                      I just thought about it. I've only been weight training for 7 months now and I've gained 10 pounds in the past year and I'm actually leaner than a year ago

                                                                      • Sheldon lewis
                                                                        Sheldon lewis  3 months back

                                                                        Are we gonna look like them? "Hell no." 😅😅

                                                                        • Hugo Horvath
                                                                          Hugo Horvath  3 months back

                                                                          Damn i thought he will be there with u

                                                                          • SALUT LES BURNÉS
                                                                            SALUT LES BURNÉS  3 months back

                                                                            Roids. Im sûre to train harder than him im bigger but to only build lean muscle = Roids TRT minimum

                                                                            • DarelLabs
                                                                              DarelLabs  3 months back

                                                                              U dont have to bi big to be on roids . There are SARMs PEDs etc and btw Zac grew hair on his chest lol u think just out of thin air? Its from high test lvl obviusly he used some test and some winnie or mast ..

                                                                              • William Doomguide of Kelemvor

                                                                                I actually just recently started a Push, Pull, Legs routine. In the last 4 months I’ve built a lot more muscle than I’ve done in years.

                                                                                • Kaila Michalke
                                                                                  Kaila Michalke  3 months back

                                                                                  I love athleanx but the female counterpart on this channel is overtime even comparable. I wish Jeff would do some videos on female celeb body types, I'd love to be somewhere between bulk and tone (strong as shit but still feminine would be fab.) but a lot of the females vids are very...lightweight/yoga/petite and tone style stuff.

                                                                                  • Georgiana speaks
                                                                                    Georgiana speaks  3 months back

                                                                                    love your info - could you advise on how far strength and muscle declines with a long break from exercise/illness. is muscle memory a thing and will your former strength be picked yp faster than if you'd never trained? what happens to muscle when you stop working out I find if people drop weight even if not exercising former muscle seems to start showing again...