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 • 3 539

  • Jack Walmsley
    Jack Walmsley  2 days back

    Zac efron diet wasn't even said

      GOOMPA TV  4 days back

      I left my speaker in the living room and started playing this and turned about the volume to about max way until I could hear the speaker. Took about 15 seconds of the video for me to notice

    • rahim taleb
      rahim taleb  1 weeks back

      Chris Jones from pumpchaser got to 170 lean for a close height to Zac Efron after smth like 10 years of lifting natural i believe so someone not that experienced doing it in a year oh yes its a red flag all over

      • Kay Kay
        Kay Kay  2 weeks back


        • Caffeinated Critic
          Caffeinated Critic  2 weeks back

          I can confirm that the Zac Efron approach works great. 6 days a week I eat 100% clean nutrition, eat whatever I want on Sunday and do push, pull split and workout 6 times a week for about 45min-1 hour max and my gains are skyrocketing.

          • Trey Simpson
            Trey Simpson  2 weeks back

            Caffeinated Critic what do you eat Monday through Saturday?

        • אהרוןמן
          אהרוןמן  3 weeks back

          You’re actually bigger than him

          • hachem barakeh
            hachem barakeh  3 weeks back

            The best video ever.

            • Nonsense PoopyPants
              Nonsense PoopyPants  3 weeks back

              Ahhh shit. I look like fat Taylor Lotner.

              • The Commenter
                The Commenter  1 months 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  1 months back

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

                  • magicianbjs
                    magicianbjs  1 months back

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

                    • Wrednax
                      Wrednax  3 days back

                      Scotthermanfitness made one you might like

                  • The Alpha MANifesto
                    The Alpha MANifesto  1 months back

                    Great content!! thanks!

                    • Shakes First
                      Shakes First  2 months 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  2 months back

                        I'm in a perpetual state of recovery.

                        • Yaron Lavi
                          Yaron Lavi  2 months back

                          Fuck zac efron we want your program😂💪

                          • jblades123
                            jblades123  2 months 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 months 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  2 months 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  2 months back

                              MB Mark don’t forget leg day

                          • x1tekja
                            x1tekja  2 months back

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

                            • Wrestling
                              Wrestling  2 months back

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

                              • Y&J H
                                Y&J H  2 months 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  2 months back

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

                                  • J. Michael
                                    J. Michael  2 months back

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

                                  • Maya Razzouk
                                    Maya Razzouk  2 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  2 months back

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

                                  • ak J
                                    ak J  2 months back

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

                                    • Thomas
                                      Thomas  2 months 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  2 months back

                                    cool video

                                    • Steen Randa-Boldt
                                      Steen Randa-Boldt  2 months back

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

                                      • Tyson Jones
                                        Tyson Jones  3 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.

                                        • Nizar Boukich
                                          Nizar Boukich  3 days back

                                          Do you eat at your maintenance calories?

                                      • MrArchangel32
                                        MrArchangel32  3 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  3 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  3 months back

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

                                      • D Man
                                        D Man  3 months back

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

                                        • Sweatwithmo
                                          Sweatwithmo  3 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  2 months back

                                            yep nonsense

                                        • Alasdair Macintyre
                                          Alasdair Macintyre  3 months back

                                          Dude you're 40????

                                          • Lula AMH
                                            Lula AMH  3 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  3 months back

                                              Nah your better athele x I rather have your physic

                                              • Matias Sebastian
                                                Matias Sebastian  3 months back

                                                I didn't see Zac Efron's diet plan

                                                • kevinl lee
                                                  kevinl lee  3 months back

                                                  Jeff are you tired of the silly ass comments?

                                                  I bet half these dudes get no pussy.

                                                  • NRAman 1776
                                                    NRAman 1776  3 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  3 months back

                                                      does cheat day works

                                                      • John Lovett
                                                        John Lovett  3 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  3 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  3 months back

                                                            Awesome stuff Jeff

                                                            • Joe Jackson
                                                              Joe Jackson  3 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  3 months back

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

                                                                • First Last
                                                                  First Last  3 months back

                                                                  Lean and functionally fit over bulk any day.

                                                                  • Brandon B.
                                                                    Brandon B.  3 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  3 months back

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

                                                                      • Michael C
                                                                        Michael C  3 months back

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

                                                                        • M
                                                                          M  3 months back

                                                                          why don't you say it Steroids.

                                                                          • Mc AutoTastic
                                                                            Mc AutoTastic  3 months back

                                                                            Zac Efron's body looks weird af

                                                                            • ha ha
                                                                              ha ha  4 months back

                                                                              Can i do intermittent diet while working out?

                                                                              • Fortress Europa
                                                                                Fortress Europa  3 months back

                                                                                If your goal is to burn fat yes, if to build big muscles no.