Zac Efron Workout: Circuit Training To A Navy Seal Workout

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

104 minutes

Genders

Male

Goals

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Increase Stamina (Male)

Tone Body (Male)

Description

The Zac Efron workout differs based on the role he has to play. Generally, he sticks to trainer Ramona Braganza’s 3-2-1 workout. This keeps him lean and toned. But, when he was training for The Lucky

Source

www.popworkouts.com

Equipment

Bodyweight, Cable, Dips Bar, Dumbbell, Exercise Ball, Other, Treadmill

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

104 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Increase Stamina (Male)

Tone Body (Male)

Description

Equipment

Bodyweight, Cable, Dips Bar, Dumbbell, Exercise Ball, Other, Treadmill

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Workout Overview

Day 1: Monday

Day 2: Tuesday

Day 3: Wednesday

Day 4: Thursday

Day 5: Friday

Day 6: Rest

Day 7: Rest

Week 1

Monday

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The Zac Efron workout routine is performed in 3 total circuits. If you have an expert level of fitness, perform all three sets of the routine. For intermediate users, do 2 sets. Beginners can try doing the set only once, then working their way up from there. Do one minute of rest and stretching in between sets.

Exercise	Sets	Reps	Rest	Notes
1. Running, Treadmill ▶	3 sets	2, 6, 2s	0s	Jog 2 minutes / Run 6 minutes / Jog 2 minutes
2A. Dumbbell Bench Press ▶	3 sets	20 reps	60s
2B. Dumbbell Flys ▶	3 sets	20 reps	60s
2C. Parallel Bar Dip Triceps Exercises -- Parallel Bars Dips by Fitnessyard	3 sets	20 reps	60s
3A. Sprint Interval Training Sprint Workout - Burn Fat Effectively! by Danny Maman	10 sets	30s	0s	Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
3B. Jogging-Treadmill ▶	10 sets	30s	0s
4A. Dumbbell Bench Press ▶	3 sets	20 reps	60s
4B. Incline Dumbbell Press ▶	3 sets	20 reps	60s
4C. Cable Tricep Extension ▶	3 sets	20 reps	60s
5A. Jogging-Treadmill ▶	1 set	2 min	60s
5B. Running, Treadmill ▶	1 set	6 min	60s
5C. Jump Rope: Basic Hop ▶	1 set	2 min	60s
6A. V-up V Up Abs Exercise by David Kimmerle	3 sets	20 reps	60s
6B. Bicycle Crunch Bicycle Crunches by Avid Fitness	3 sets	20 reps	60s
6C. Side Plank with Torso Rotation Side Plank Gravediggers (Side Plank with Rotation) by Bootcamp Ideas	3 sets	20 reps	60s

Tuesday

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Exercise	Sets	Reps	Rest	Notes
1. Running, Treadmill ▶	3 sets	2, 6, 2s	0s	Jog 2 minutes / Run 6 minutes / Jog 2 minutes
2A. Dumbbell Lunge and Curl ▶	3 sets	20 reps	60s
2B. Dumbbell Squat To Shoulder Press ▶	3 sets	20 reps	60s
2C. Squat Thrusts Squat Thrusts by Bootcamp Ideas	3 sets	20 reps	60s
3A. Sprint Interval Training Sprint Workout - Burn Fat Effectively! by Danny Maman	10 sets	30s	0s	Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
3B. Jogging-Treadmill ▶	10 sets	30s	0s
4A. Dumbbell Lunge and Curl ▶	3 sets	20 reps	60s
4B. Dumbbell Squat To Shoulder Press ▶	3 sets	20 reps	60s
4C. Squat Thrusts Squat Thrusts by Bootcamp Ideas	3 sets	20 reps	60s
5A. Jogging-Treadmill ▶	1 set	2 min	60s
5B. Running, Treadmill ▶	1 set	6 min	60s
5C. Jump Rope: Basic Hop ▶	1 set	2 min	60s
6A. Crunches ▶	3 sets	20 reps	60s
6B. Ball Knee Tuck Swiss Ball Knee Tucks by Avid Fitness	3 sets	20 reps	60s
6C. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30s	60s	Repeat this exercise 3 times, and do 2 more rounds of the abs circuit

Wednesday

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Exercise	Sets	Reps	Rest	Notes
1. Stair Climber HOW TO USE A STAIR MASTER \| BURN 100 X MORE CALORIES by Meckanimal	3 sets	2, 6, 2s	0s	Stair Climbing 2 min slow / 6 min fast / 2 min slow
2A. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	3 sets	20 reps	60s
2B. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	20 reps	60s
2C. Dumbbell Lateral Raise ▶	3 sets	20 reps	60s
3A. Sprint Interval Training Sprint Workout - Burn Fat Effectively! by Danny Maman	10 sets	30s	0s	Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
3B. Jogging-Treadmill ▶	10 sets	30s	0s
4A. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	3 sets	20 reps	60s
4B. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	20 reps	60s
4C. Dumbbell Lateral Raise ▶	3 sets	20 reps	60s
5A. Jogging-Treadmill ▶	1 set	2 min	60s
5B. Running, Treadmill ▶	1 set	6 min	60s
5C. Jump Rope: Basic Hop ▶	1 set	2 min	60s
6A. V-up V Up Abs Exercise by David Kimmerle	3 sets	20 reps	60s
6B. Bicycle Crunch Bicycle Crunches by Avid Fitness	3 sets	20 reps	60s
6C. Side Plank with Torso Rotation Side Plank Gravediggers (Side Plank with Rotation) by Bootcamp Ideas	3 sets	20 reps	60s

Thursday

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Exercise	Sets	Reps	Rest	Notes
1. Running, Treadmill ▶	3 sets	2, 6, 2s	0s	Jog 2 minutes / Run 6 minutes / Jog 2 minutesIncline: As much incline as possible
2A. Dumbbell Bench Press ▶	3 sets	20 reps	60s
2B. Incline Dumbbell Press ▶	3 sets	20 reps	60s
2C. Parallel Bar Dip Triceps Exercises -- Parallel Bars Dips by Fitnessyard	3 sets	20 reps	60s
3A. Sprint Interval Training Sprint Workout - Burn Fat Effectively! by Danny Maman	10 sets	30s	0s	Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins totalIncline: As much incline as possible
3B. Jogging-Treadmill ▶	10 sets	30s	0s	Incline: As much incline as possible
4A. Dumbbell Bench Press ▶	3 sets	20 reps	60s
4B. Incline Dumbbell Press ▶	3 sets	20 reps	60s
4C. Cable Tricep Extension ▶	3 sets	20 reps	60s
5A. Jogging-Treadmill ▶	1 set	2 min	60s	Incline: As much incline as possible
5B. Running, Treadmill ▶	1 set	6 min	60s	Incline: As much incline as possible
5C. Jogging-Treadmill ▶	1 set	2 min	60s	Incline: As much incline as possible
6A. Crunches ▶	3 sets	20 reps	60s
6B. Ball Knee Tuck Swiss Ball Knee Tucks by Avid Fitness	3 sets	20 reps	60s
6C. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	20s	60s	Hold 30 seconds, for 3 sets then repeat circuit 2 more times

Friday

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Exercise	Sets	Reps	Rest	Notes
1. Jump Rope: Basic Hop ▶	1 set	10 min	0s
2A. Dumbbell Lunge and Curl ▶	3 sets	20 reps	60s
2B. Dumbbell Squat To Shoulder Press ▶	3 sets	20 reps	60s
2C. Squat Thrusts Squat Thrusts by Bootcamp Ideas	3 sets	20 reps	60s
3A. Sprint Interval Training Sprint Workout - Burn Fat Effectively! by Danny Maman	10 sets	30s	0s	Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
3B. Jogging-Treadmill ▶	10 sets	30s	0s
4A. Dumbbell Lunge and Curl ▶	3 sets	20 reps	60s
4B. Dumbbell Squat To Shoulder Press ▶	3 sets	20 reps	60s
4C. Squat Thrusts Squat Thrusts by Bootcamp Ideas	3 sets	20 reps	60s
5A. Jogging-Treadmill ▶	1 set	2 min	60s
5B. Running, Treadmill ▶	1 set	5 min	60s
6A. V-up V Up Abs Exercise by David Kimmerle	3 sets	20 reps	60s
6B. Bicycle Crunch Bicycle Crunches by Avid Fitness	3 sets	20 reps	60s
6C. Side Plank with Torso Rotation Side Plank Gravediggers (Side Plank with Rotation) by Bootcamp Ideas	3 sets	20 reps	60s

Zac Efron Workout: Circuit Training To A Navy Seal Workout

Workout Overview

Week 1

Week 1

Monday

Tuesday

Wednesday

Thursday

Friday

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