Zac Efron Workout

The Zac Efron Neighbors Workout Routine & Diet

The Zac Efron workout depends on the role he is playing. His main workout is the 3-2-1 by Ramona Braganza, which ensures that he remains lean and toned.

Since the release of ‘Neighbors’, many guys want to know how they can get a body like Zac’s. Maybe this is because he took the role of a regular guy, a college kid, yet he is so lean, with muscles to fill out a tee.

He didn’t have to bulk as much as Chris Evans did for Captain America, but you can still see a considerable difference in size.

Let us delve into the Zac Efron Neighbors workout and diet:

The Zac Efron body:

Before we get to the Zac Efron workout and diet, let’s have a look at his body’s stats:

  • He has a height of 5’9”
  • Zac Efron weight: 155-160 pounds

Zac is not so shredded. His muscle density is excellent, with 10% of body fat, and an impressive shoulder-to-waist ratio.

Workout & Diet:

To get a body like the moviestar, you will need to lose some fat (to about 10%) and get some solid training. Most guys will need to go on a diet that supports weight loss as they focus on strength training.


For Zac to look that great, he had to do low volume on his chest and back, which built strength and added the perfect amount of muscle. For his arms and shoulders, he had to do heavy lifting and pump training, to ensure maximum muscle growth. Zac was able to build the size of his muscles faster around his chest, back, arms and shoulders. He also worked his abs several times weekly, to ensure that he developed the Zac Efron sixpack.

How can you achieve this same workout? Click here to find out.

The Zac Efron workout routine

It involves working out 3 times a week.

1. Monday: shoulders, back & arms

Seated DB shoulder press 4-6, 6-8, 8-10 (RPT)

Skull crushers 4-6, 6-8, 8-10 (RPT)

Cable curls 12-15 reps + 4 sets of 3-5 reps (Rest Pause)

Pull ups or chin ups 4-6, 6-8, 8-10 (RPT)

Hammer curls 4-6, 6-8, 8-10 (RPT)

2. Wednesday: legs and shoulders isolation

Bulgarian Split Squat: 6-8, 8-10 (RPT)

Lateral Raises: 12-15 reps + 4 sets of 3-5 reps (Rest Pause)

Sumo Deadlift: 3-4, 4-5 reps (RPT)

Calf Raises: 12, 10, 8, 6 (SP)

Bent Over Flyes: 12-15 reps + 4 sets of 3-5 reps (Rest Pause)

3. Friday – Chest & Arms

Incline Bench Press: 4-6, 6-8, 8-10 (RPT)

Barbell Curls: 4-6, 6-8, 8-10 (RPT)

Cable Rope Curls: 12, 10, 8, 6 (SP)

Flat Bench Press: 4-6, 6-8, 8-10 (RPT)

Cable Rope Push Downs: 12, 10, 8, 6 (SP)

Workout vocabulary

RPT: Reverse pyramid training. Reduce each set by 10%, resting 2 minutes in between sets

SPT: Standard pyramid training. Choose a weight you can lift for 12 reps. The first set is 12 reps, then 10, 8, and 6, resting 30-45 seconds between sets. Use the same weight for all the sets.

Rest Pause: Choose a weight you can lift for 12-15 reps. The first set is 12-15 reps, then 4 sets of 3-5 reps using the same weight, resting 15-20 seconds in between sets.


Make sure that you are in a calorie deficit every day. Eat a lot of fruits and veggies, and emphasize on protein, 0.6 grams per pound of bodyweight daily. If you want to bulk up, 16 calories per pound of body weight will do. If you gain over 0.5 lbs after week 2, drop the amount of calories by 200. If you are not gaining weight, increase the amount of calories by 200.


The Zac Efron workout will help you to build a lean, proportionate and muscular body. All you need to do is focus on the chest, back, arms, shoulders, abs and legs. The Zac Efron training also needs to be supported by a proper, balanced, healthy diet.

If you want a program that can get you the “hollywood look”, I suggest this program!

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