Zac Efron is an American actor who rose to fame in the late 2000s. He’s best known for his roles in the High School Musical trilogy and movies like Hairspray and Dirty Grandpa. At 5 feet 8 inches tall (173 cm), Zac Efron keeps a fit physique at around 165 pounds (75 kg).
Zac Efron Height and Weight
- Height in Feet: 5 ft 8 in
- Height in Centimeters: 173 cm
- Weight in Kilogram: 75 kg
- Weight in Pounds: 165 lbs
How To Get A Body Like Zac Efron?
- Focus on Compound Exercises: Incorporate exercises that target multiple muscle groups simultaneously, such as pull-ups, rows, and bench presses.
- Progressive Overload: Gradually increase weight, reps, or sets over time to keep challenging the muscles.
- Targeted Muscle Groups: While focusing on overall development, include exercises for specific areas like arms and core.
- High-Intensity Interval Training (HIIT): Utilize HIIT to achieve a shredded physique, involving short bursts of intense exercise followed by rest periods.
- Moderate Training Frequency: Follow 3-day per week split routines to allow for proper recovery.
Zac Efron Workout Routine
Day 1: Upper Body
- Warm-up: 5-10 minutes of light cardio (e.g., jogging or jumping jacks)
- Pull-Ups: 3 sets of 8-12 reps
- Bent-Over Rows: 3 sets of 8-12 reps
- Bench Press: 3 sets of 8-12 reps
- Dumbbell Shoulder Press: 3 sets of 8-12 reps
- Bicep Curls: 3 sets of 8-12 reps
- Tricep Dips: 3 sets of 8-12 reps
- Cool-down: Stretching and foam rolling
Day 2: Lower Body
- Warm-up: 5-10 minutes of light cardio (e.g., jogging or jumping jacks)
- Squats: 3 sets of 8-12 reps
- Deadlifts: 3 sets of 8-12 reps
- Leg Press: 3 sets of 8-12 reps
- Lunges: 3 sets of 8-12 reps
- Calf Raises: 3 sets of 15-20 reps
- Cool-down: Stretching and foam rolling
Day 3: Rest or Active Recovery
Light activities such as walking, yoga, or stretching.
Day 4: HIIT and Core
Warm-up: 5-10 minutes of light cardio (e.g., jogging or jumping jacks)
HIIT Circuit (Repeat 4 times):
- 30 seconds of Burpees
- 30 seconds of Rest
- 30 seconds of Mountain Climbers
- 30 seconds of Rest
- 30 seconds of Jump Squats
- 30 seconds of Rest
Core Exercises:
- Plank: 3 sets of 1 minute
- Russian Twists: 3 sets of 15 reps per side
- Leg Raises: 3 sets of 15 reps
Cool-down: Stretching and foam rolling
Day 5: Upper Body
- Warm-up: 5-10 minutes of light cardio (e.g., jogging or jumping jacks)
- Incline Bench Press: 3 sets of 8-12 reps
- Lat Pulldowns: 3 sets of 8-12 reps
- Dumbbell Flyes: 3 sets of 8-12 reps
- Arnold Press: 3 sets of 8-12 reps
- Hammer Curls: 3 sets of 8-12 reps
- Skull Crushers: 3 sets of 8-12 reps
- Cool-down: Stretching and foam rolling
Day 6: Lower Body and Core
- Warm-up: 5-10 minutes of light cardio (e.g., jogging or jumping jacks)
- Front Squats: 3 sets of 8-12 reps
- Romanian Deadlifts: 3 sets of 8-12 reps
- Bulgarian Split Squats: 3 sets of 8-12 reps
- Leg Curls: 3 sets of 15 reps
- Seated Calf Raises: 3 sets of 15-20 reps
- Core Exercises:
- Bicycle Crunches: 3 sets of 15 reps per side
- Hanging Leg Raises: 3 sets of 15 reps
- Cool-down: Stretching and foam rolling
Day 7: Rest or Active Recovery
Light activities such as walking, yoga, or stretching.
Rest Days: One rest day between workout days ensures proper recovery. Adjust the rest days based on how your body feels and your fitness level.
Zac Efron Diet and Nutrition
Meal 1 (Breakfast)
- Oatmeal with berries and nuts
- Protein shake (whey protein)
Meal 2 (Mid-Morning Snack)
Greek yogurt with honey and granola
Meal 3 (Lunch)
- Grilled chicken breast or fish
- Quinoa or brown rice
- Steamed vegetables
Meal 4 (Afternoon Snack)
Apple with almond butter
Meal 5 (Dinner)
- Lean beef or turkey
- Sweet potato or whole-grain pasta
- Salad with olive oil and vinegar dressing
Meal 6 (Evening Snack, if needed)
Cottage cheese with pineapple.