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 • 3 449

  • Sam Ebenezer
    Sam Ebenezer  3 days back

    does cheat day works

    • John Lovett
      John Lovett  4 days 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  4 days 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  5 days back

          Awesome stuff Jeff

          • Joe Jackson
            Joe Jackson  6 days back

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

            • Old School Calisthenic

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

              • First Last
                First Last  1 weeks back

                Lean and functionally fit over bulk any day.

                • Brandon Brown
                  Brandon Brown  1 weeks 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  1 weeks back

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

                    • Michael C
                      Michael C  1 weeks back

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

                      • M
                        M  1 weeks back

                        why don't you say it Steroids.

                        • Mc AutoTastic
                          Mc AutoTastic  2 weeks back

                          Zac Efron's body looks weird af

                          • ha ha
                            ha ha  2 weeks back

                            Can i do intermittent diet while working out?

                          • Peter Bergman
                            Peter Bergman  2 weeks 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  2 weeks back

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

                              • Hugo Horvath
                                Hugo Horvath  3 weeks back

                                Damn i thought he will be there with u

                                • SALUT LES BURNÉS
                                  SALUT LES BURNÉS  4 weeks back

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

                                  • DarelLabs
                                    DarelLabs  4 weeks 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 The Paladin
                                      William The Paladin  1 months back

                                      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  1 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  1 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...

                                          • Gamingjunkie22
                                            Gamingjunkie22  1 months back

                                            Been training harder not longer lately because of a previous video and continue eating vegan and seeing better gains thanks Jeff.

                                            • 24 Bellers
                                              24 Bellers  1 months back

                                              It’s not painful to snack on fruit,cheese and’s a joy

                                              • Lobofka.
                                                Lobofka.  1 months back

                                                That's what I respect. Natural body, long-term, eat clean, make your meals, don't go extreme diets. Give yourself a "cheat" day. Drink with your buddies, just don't go overboard. Have a nice life.

                                                • Vijay Iyer VJ
                                                  Vijay Iyer VJ  1 months back

                                                  U have to be a millionaire like zac to gain weight..☺

                                                  • JackClayton123
                                                    JackClayton123  1 months back

                                                    As everyone says: GENETICS. I’m not in shape now, but when I hit the gym, I can more than double my strength in 12 weeks, my muscles will go hard as rock in 2 weeks. The joke with my wife whenever I start back at the gym is “feel that bicep, I did a push up yesterday!” I don’t bulk up fast, but my genetics would make my strength gains look like I’m on steroids, which I’ve never touched (too afraid of potential health risks).

                                                    • timangar
                                                      timangar  1 months back

                                                      Okay. Sprints, heavy compounds, train more athletically and cut the bulking crap. Those are my main takeaways.

                                                      • Mehmet Eray
                                                        Mehmet Eray  2 weeks back

                                                        your diet your workouts should vary and should be sustainable you should love what you do if you dont you cant keep your shape

                                                    • Minu Thomas
                                                      Minu Thomas  1 months back

                                                      Finally! I can train my abs every day?

                                                      • chocopiess
                                                        chocopiess  1 months back

                                                        There's something so authentic about the way he presents information. Very easy to follow through and so glad I found him!

                                                        • Tom Tom
                                                          Tom Tom  2 months back

                                                          Thanks Jeff, just started watching your videos do you have any videos on training for guys over 50 ?

                                                          • Just Me
                                                            Just Me  1 months back

                                                            Try googling fitand50 with Lawrence. He on youtube and facebook. Guy is solid and doesn't get paid anything. He's 53 I think

                                                        • Silas Ingram
                                                          Silas Ingram  2 months back

                                                          I mean I eat like a couple cans of tuna a week for some extra protein and it’s terrible but I’m totally willing to stomach it as long as I’m eating better tasting food (still nutritious) for the rest of the week

                                                          • Patience Noelia
                                                            Patience Noelia  2 months back

                                                            I have experimented with every fat loss manual and also this plan to lose weight “Yamzοkο Weebly” (Google it) is the one which works for me along with their own goods to burn off fat. Even I am not feeding on much as I was in the past, I still don’t truly feel jittery or even sense a crash Ever since making use of the tactics specified in this plan, I shed 15 pounds currently. .

                                                            • Sarah Berlowicz Fitness
                                                              Sarah Berlowicz Fitness  2 months back

                                                              Can you film some inspiration for a upper and lower 2 split workout week. The goal is hypertrophy with a focus on back and shoulders. 4-6 times a week. And if it's to much for a video, just talk about how you would set it up and the main exercises

                                                              • Barny Miggo
                                                                Barny Miggo  2 months back

                                                                Getting paid millions also helps

                                                                • Old Man hendo
                                                                  Old Man hendo  2 months back

                                                                  You have to also factor in that a Hollywood A list actor like Zac Effron has access to the top trainers and nutritionists in the nation along with the fact that when he’s getting ready for a movie he has tons of time to dedicate to training. For average people like us who work 40+ hours a week and don’t have personal trainers and nutritionists, this is not really realistic for us in a years time

                                                                  • Akilleus
                                                                    Akilleus  2 months back


                                                                    • Mgoldenboyz
                                                                      Mgoldenboyz  2 months back

                                                                      Wait bay watch came out in 2016 wtf?

                                                                      • Richard Lawes
                                                                        Richard Lawes  2 months back

                                                                        He simply stopped taking steroids and stopped working out.

                                                                        • Amir Goodarzi
                                                                          Amir Goodarzi  2 months back


                                                                          • Kieu Le
                                                                            Kieu Le  2 months back

                                                                            1 gain like 10 pounds but not look at big as him lol

                                                                            • Tim Lindström
                                                                              Tim Lindström  2 months back

                                                                              5:14 i need to remember this xD

                                                                              • Lord Freze
                                                                                Lord Freze  2 months back

                                                                                I have a question the diet always messes me up. Because I’m stuck between fasting and eating. That guy said he eats two hours every day. If I ate two hours every day I would be fat again.

                                                                                I want them to 265 to 212 in 7 weeks of fasting and exercise.

                                                                                I see results but I still have fat on my stomach. So should I fast or should I eat. Right now I’m doing a one meal a day diet.

                                                                                • soulwreckedrsps
                                                                                  soulwreckedrsps  2 months back

                                                                                  Eating every 2 hours never gets you fat, calculate your maintain calorie intake per day, if your goal is to lose weight you can do this: maintain calorie intake - 250-400 calories, if your goals is to gain muscles you can do this: calorie intake + 250-400 calories, so lets say your calorie maintane is 2000, in order to lose weight you must eat 2000-250= 1750, in order to gain muscles you must eat 2000+250= 2250, make your healthy diet and start working on your body

                                                                              • Vittorio Bangas
                                                                                Vittorio Bangas  2 months back

                                                                                New to your channel..
                                                                                I'm 46 years old.. weighting 335lb..
                                                                                Last time I worked out was in 1997..
                                                                                Now I'm 46 with a herniated disc surgery that I had done more than ten years ago and I'm also diabetic with arthritis,yeah I know..
                                                                                What would be your advice as a beginner, starting working out again?

                                                                                • 417-Drena Junk's
                                                                                  417-Drena Junk's  2 months back

                                                                                  Would like to see a video to get "flat abs" I feel like everytim my abs start looking ok they bulge out.

                                                                                  • Joel S
                                                                                    Joel S  2 months back

                                                                                    Burn more calories than you eat on a daily basis

                                                                                • Juan Flores
                                                                                  Juan Flores  2 months back

                                                                                  100 yrd dashes!

                                                                                  • Rotbart1337
                                                                                    Rotbart1337  2 months back

                                                                                    I like how he didnt say that zac didn't take roids :D

                                                                                    • Andrew White
                                                                                      Andrew White  2 weeks back

                                                                                      Jeff has said it is entirely natural though , he put on 10 pounds of muscle in a year.

                                                                                    • Phillip Andrew Barbb
                                                                                      Phillip Andrew Barbb  2 months back

                                                                                      Did you ask Zac or see him do roids? What evidence do you have?

                                                                                  • Booker The Wolf
                                                                                    Booker The Wolf  2 months back

                                                                                    See for conditioning instead of monkey bars and stuff I just play basket ball. That’s some intense cardio that keeps you entertained and lean!

                                                                                    • Mystic- Solar
                                                                                      Mystic- Solar  2 months back

                                                                                      I ride my roadbike so is that good for condition ?