Zac Efron Workout: Circuit Training To A Navy Seal Workout

By Chris Davis

	Intermediate (2-3 years)
	83 minutes/day \| 5 days/week
	Build Muscle, Fat Loss, Gain Strength, Tone Body, Increase Stamina, Lose Weight
	Treadmill, 2 x Dumbbell, Flat Bench, Dips (Parallel) Bar, Bodyweight, Incline Bench, Rope Cable Machine, Straight Bar Attachment, Jump Rope, Exercise Ball, Other Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

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 One, he had to take a different perspective. This led to him working out with a Navy Seal.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 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
1.Running, Treadmill See Exercise Notes	3 sets	6 min	0s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Dumbbell Bench Press	3 rounds	20 reps	0s
2B.Dumbbell Flyes	3 rounds	20 reps	0s
2C.Parallel Bar Dip	3 rounds	20 reps	60s
Circuit #3 - 10 rounds Rest 0s between rounds
3A.Sprint See Exercise Notes	10 rounds	30s	0s
3B.Jogging-Treadmill	10 rounds	30s	0s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Bench Press	3 rounds	20 reps	0s
4B.Incline Dumbbell Press	3 rounds	20 reps	0s
4C.Cable Tricep Extension	3 rounds	20 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Jogging-Treadmill	1 set	2 min	0s
5B.Running, Treadmill	1 set	6 min	0s
5C.Jump Rope: Basic Hop	1 set	2 min	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.V-up	3 rounds	20 reps	0s
6B.Bicycle Crunch	3 rounds	20 reps	0s
6C.Side Plank with Torso Rotation	3 rounds	20 reps	60s

Day 2 - Tuesday

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Exercise	Sets	Reps	Rest
1.Running, Treadmill See Exercise Notes	3 sets	6 min	0s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Dumbbell Lunge and Curl	3 rounds	20 reps	0s
2B.Dumbbell Squat To Shoulder Press	3 rounds	20 reps	0s
2C.Squat Thrusts	3 rounds	20 reps	60s
Circuit #3 - 10 rounds Rest 0s between rounds
3A.Sprint See Exercise Notes	10 rounds	30s	0s
3B.Jogging-Treadmill	10 rounds	30s	0s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Lunge and Curl	3 rounds	20 reps	0s
4B.Dumbbell Squat To Shoulder Press	3 rounds	20 reps	0s
4C.Squat Thrusts	3 rounds	20 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Jogging-Treadmill	1 set	2 min	0s
5B.Running, Treadmill	1 set	6 min	0s
5C.Jump Rope: Basic Hop	1 set	2 min	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Crunches	3 rounds	20 reps	0s
6B.Ball Knee Tuck	3 rounds	20 reps	0s
6C.Plank See Exercise Notes	3 rounds	30s	60s

Day 3 - Wednesday

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Exercise	Sets	Reps	Rest
1.Stair Climber See Exercise Notes	3 sets	6 min	0s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Bent Over Two-Dumbbell Row	3 rounds	20 reps	0s
2B.Rear Delt Raise	3 rounds	20 reps	0s
2C.Dumbbell Lateral Raise	3 rounds	20 reps	60s
Circuit #3 - 10 rounds Rest 0s between rounds
3A.Sprint See Exercise Notes	10 rounds	30s	0s
3B.Jogging-Treadmill	10 rounds	30s	0s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Bent Over Two-Dumbbell Row	3 rounds	20 reps	0s
4B.Rear Delt Raise	3 rounds	20 reps	0s
4C.Dumbbell Lateral Raise	3 rounds	20 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Jogging-Treadmill	1 set	2 min	0s
5B.Running, Treadmill	1 set	6 min	0s
5C.Jump Rope: Basic Hop	1 set	2 min	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.V-up	3 rounds	20 reps	0s
6B.Bicycle Crunch	3 rounds	20 reps	0s
6C.Side Plank with Torso Rotation	3 rounds	20 reps	60s

Day 4 - Thursday

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Exercise	Sets	Reps	Rest
1.Running, Treadmill See Exercise Notes	3 sets	6 min	0s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Dumbbell Bench Press	3 rounds	20 reps	0s
2B.Incline Dumbbell Press	3 rounds	20 reps	0s
2C.Parallel Bar Dip	3 rounds	20 reps	60s
Circuit #3 - 10 rounds Rest 0s between rounds
3A.Sprint See Exercise Notes	10 rounds	30s	0s
3B.Jogging-Treadmill See Exercise Notes	10 rounds	30s	0s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Bench Press	3 rounds	20 reps	0s
4B.Incline Dumbbell Press	3 rounds	20 reps	0s
4C.Cable Tricep Extension	3 rounds	20 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Jogging-Treadmill See Exercise Notes	1 set	2 min	0s
5B.Running, Treadmill See Exercise Notes	1 set	6 min	0s
5C.Jogging-Treadmill See Exercise Notes	1 set	2 min	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Crunches	3 rounds	20 reps	0s
6B.Ball Knee Tuck	3 rounds	20 reps	0s
6C.Plank See Exercise Notes	3 rounds	20s	60s

Day 5 - Friday

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Exercise	Sets	Reps	Rest
1.Jump Rope: Basic Hop	1 set	10 min	0s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Dumbbell Lunge and Curl	3 rounds	20 reps	0s
2B.Dumbbell Squat To Shoulder Press	3 rounds	20 reps	0s
2C.Squat Thrusts	3 rounds	20 reps	60s
Circuit #3 - 10 rounds Rest 0s between rounds
3A.Sprint See Exercise Notes	10 rounds	30s	0s
3B.Jogging-Treadmill	10 rounds	30s	0s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Lunge and Curl	3 rounds	20 reps	0s
4B.Dumbbell Squat To Shoulder Press	3 rounds	20 reps	0s
4C.Squat Thrusts	3 rounds	20 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Jogging-Treadmill	1 set	2 min	0s
5B.Running, Treadmill	1 set	5 min	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.V-up	3 rounds	20 reps	0s
6B.Bicycle Crunch	3 rounds	20 reps	0s
6C.Side Plank with Torso Rotation	3 rounds	20 reps	60s

Date Created: 12/27/2019, UTC

Last Updated: 7/12/2021, UTC

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