Zac Efron’s Official Workout Routine For Baywatch

Zac’s 3-5 Day Workout Routine

Before we get into his workout routine lets go over a few things that Zac believes it important when engaging in physical activity.

He believes that getting up early to workout is very important.

The reason for this is that it help aid the body in releasing toxin’s.

He believes that weight training is mandatory in a workout routine in order to build muscle on your physique.

He also trains his core 3 out of his 5 training day’s throughout the week.

First Zac Efron’s core workout

This core workout will be seen in 3 of his 5 day training routine.



*Core Workout*

Abdominal Superset 1:

Sit Ups 3 sets of 25 reps each set

Hanging Knee/Leg Raises 3 sets of 25 reps each set

Abdominal Superset 2:

Crunches 2 sets of 50 reps each set

Laying Leg Raises 2 sets of 50 reps each set

Flutter Kicks 2 sets of 50 reps each set

Day One: Chest And Triceps

Warm Up – 20 minute walk on a low intensity incline treadmill

Chest And Triceps

Flat Bench Press (Barbell) 5 Sets 10 reps first set, 8 second set, 5 third, fourth, and 3 on the fifth set.

Triceps Super-set (on cables) Minimal breaks between sets is mandatory:

Triceps Push Downs 3 sets of 10 reps each set

Triceps Overhead Extensions 3 sets of 10 reps each set

Chest Superset (dumbbells) Again minimal breaks between sets:

Incline Dumbbell Chest Press 3 sets of 10 reps each set

Front Chest Raises 3 sets of 10 reps each set

Skull Crushers 3 sets of 10 reps each set

Chest Cable Flyes 3 sets of 10 reps each set

Dips 3 sets of 15 reps each set

*Core Workout*

Day Two: Circuit Training

Warm Up – 1 set of 10 rep Pull Ups, 1 set of 15 rep Air Squats, 1 set of 20 rep Push Ups.

Circuit Routine

1 sets of 25 rep Pull Ups

1 set of 50 rep Deadlifts

1 set of 50 rep Push Ups

1 set of 50 rep Box Jumps

1 set of 50 rep One Arm Snatches

1 set of 50 rep Goblet Squats

1 set of 50 rep Clean and Presses

1 set of 25 rep Pull Ups

Day Three: Shoulders And Legs

Warm Up – 20 minute walk on a low intensity incline treadmill

Shoulders And Legs

Back Squats 5 Sets 10 reps first set, 8 second set, 5 third, fourth, and 3 on the fifth set.

Military Press 5 Sets 10 reps first set, 8 second set, 5 third, fourth, and 3 on the fifth set.

Leg Press 3 sets of 10 reps each set

Shoulder Front Raises 3 sets of 10 reps each set

Leg Extension Machine 3 sets of 10 reps each set

Arnold Presses 3 sets of 10 reps each set

*Core Workout*

Day Four: Circuit Training

Warm Up – 1 set of 10 rep Pull Ups, 1 set of 15 rep Air Squats, 1 set of 20 rep Push Ups.

Circuit Training

1 set of 25 rep Pull Ups

1 set of 50 rep Bench Press

1 set of 50 rep Clean and Press

1 set of 50 rep Lunges

1 set of 50 rep Push Ups

1 set of 50 rep Double Unders

1 set of 50 rep Kettlebell Deadlifts

1 set of 25 rep Pull Ups

Day Five: Back And Biceps

Warm Up –  20 minute walk on a low intensity incline treadmill

Back And Biceps

Deadlift 5 Sets 10 reps first set, 8 second set, 5 third, fourth, and 3 on the fifth set.

Bicep Curls 3 sets of 10 reps each set

Lateral Pull Down Machine 3 sets of 10 reps each set

Hammer Curls 3 sets of 10 reps each set

Cable Rows 3 sets of 10 reps each set

Preacher Curls 3 sets of 10 reps each set

Pull Ups 3 sets of 15 reps each set

*Core Workout*

“Printable workout found on next page”

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