Zac Efron Workout and Diet Plan (BAYWATCH!!)


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


  1. Diet and a a good heavy workout and then more diet will get this body natural. U do know gear is meant for those who have reached their natural sizes limit right? And im pretty sure he still has a good 30 to 40 pounds to go. Diet is better then steroids unless you diet on steroids too.

  2. do you have a good plan for people with a weak lower lumber? I have L4-L5-S1 herniations/bulges from 10 years ago.. I have not been the same since… no lower back stamina and lower back pain most days… I have be able to stay in shape for the most part and avoided surgery, however it's my weakest link…. sitting and standing for long periods is difficult for me, especially driving.. Thank you, looking forward in hearing back and/or addressing lower back strengthening. Mike

  3. You can't just do steroids and get big. You still have to WORK. He probably did use steroids, why not? It's for a multimillionaire career.
    Most of you low T slobs will NEVER look good without them so you might as well do a cycle or two as well.

  4. What do you mean u dont need to bulk up and cut down…. Zac gained 10-15lbs muscle like u said, how is that not bulking. Correct me if I'm wrong and u define bulking as something else, if so plz lemme know what it means

  5. i eat 600g of country vegetable soup, 1kg of yoghurt and 200g of mackeral fillets every day and my gains from using this diet instead of eating shit all the time has been phenomenal. the diet is almost keto but i think the soup provides a little too much carbs to be in a state of ketosis. to the people claiming he must be on roids, you are a bunch of lazy cheesy poof eating lowlifes. maybe he is on roids, but his physique definetaly does not require roids. dude weighs like 70 kg or something lmao

  6. If you follow a good nutrition and workout plan with the aim to gain mass, I would say it would be difficult to NOT gain 10 pounds of muscle in a year. Absolutely doable and then some. .

  7. So on this split plan, is this a three day in a row split or an Monday, Wednesday, Friday split? In the M,W,F split you don't get back to upper body only Monday and Friday, and legs are once a week. @AthleanX @Jeff can you gleam some light on the split day rotation? Also, which articles are you reading to get the work out plan he used?

  8. Wow I never thought of the batting avg method with “cheat meals” Diet has always been my biggest struggle, as I recently mentioned on my last Vlog. But this method will really keep me motivated. Thank you!!


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