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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

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Equipment

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

Average Exertion

50%

Average Cardio Intensity

50%

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

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

Show More

Equipment

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

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

50%

Week 1


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.

ExerciseSetsRepsRestNotes
1. Running, Treadmill
Running, Treadmill
3 sets2, 6, 2s0s
Jog 2 minutes / Run 6 minutes / Jog 2 minutes
2A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets20 reps60s
2B. Dumbbell Flys
Dumbbell Flys
3 sets20 reps60s
2C. Parallel Bar Dip3 sets20 reps60s
3A. Sprint10 sets30s0s
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
3B. Jogging-Treadmill
Jogging-Treadmill
10 sets30s0s
4A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets20 reps60s
4B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets20 reps60s
4C. Cable Tricep Extension
Cable Tricep Extension
3 sets20 reps60s
5A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
5B. Running, Treadmill
Running, Treadmill
1 set6 min60s
5C. Jump Rope: Basic Hop
Jump Rope: Basic Hop
1 set2 min60s
6A. V-up3 sets20 reps60s
6B. Bicycle Crunch3 sets20 reps60s
6C. Side Plank with Torso Rotation3 sets20 reps60s


ExerciseSetsRepsRestNotes
1. Running, Treadmill
Running, Treadmill
3 sets2, 6, 2s0s
Jog 2 minutes / Run 6 minutes / Jog 2 minutes
2A. Dumbbell Lunge and Curl
Dumbbell Lunge and Curl
3 sets20 reps60s
2B. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets20 reps60s
2C. Squat Thrusts3 sets20 reps60s
3A. Sprint10 sets30s0s
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
3B. Jogging-Treadmill
Jogging-Treadmill
10 sets30s0s
4A. Dumbbell Lunge and Curl
Dumbbell Lunge and Curl
3 sets20 reps60s
4B. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets20 reps60s
4C. Squat Thrusts3 sets20 reps60s
5A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
5B. Running, Treadmill
Running, Treadmill
1 set6 min60s
5C. Jump Rope: Basic Hop
Jump Rope: Basic Hop
1 set2 min60s
6A. Crunches
Crunches
3 sets20 reps60s
6B. Ball Knee Tuck3 sets20 reps60s
6C. Plank3 sets30s60s
Repeat this exercise 3 times, and do 2 more rounds of the abs circuit

Wednesday

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ExerciseSetsRepsRestNotes
1. Stair Climber3 sets2, 6, 2s0s
Stair Climbing 2 min slow / 6 min fast / 2 min slow
2A. Bent Over Two-Dumbbell Row3 sets20 reps60s
2B. Rear Delt Raise3 sets20 reps60s
2C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets20 reps60s
3A. Sprint10 sets30s0s
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
3B. Jogging-Treadmill
Jogging-Treadmill
10 sets30s0s
4A. Bent Over Two-Dumbbell Row3 sets20 reps60s
4B. Rear Delt Raise3 sets20 reps60s
4C. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets20 reps60s
5A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
5B. Running, Treadmill
Running, Treadmill
1 set6 min60s
5C. Jump Rope: Basic Hop
Jump Rope: Basic Hop
1 set2 min60s
6A. V-up3 sets20 reps60s
6B. Bicycle Crunch3 sets20 reps60s
6C. Side Plank with Torso Rotation3 sets20 reps60s


ExerciseSetsRepsRestNotes
1. Running, Treadmill
Running, Treadmill
3 sets2, 6, 2s0s
Jog 2 minutes / Run 6 minutes / Jog 2 minutesIncline: As much incline as possible
2A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets20 reps60s
2B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets20 reps60s
2C. Parallel Bar Dip3 sets20 reps60s
3A. Sprint10 sets30s0s
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins totalIncline: As much incline as possible
3B. Jogging-Treadmill
Jogging-Treadmill
10 sets30s0s
Incline: As much incline as possible
4A. Dumbbell Bench Press
Dumbbell Bench Press
3 sets20 reps60s
4B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets20 reps60s
4C. Cable Tricep Extension
Cable Tricep Extension
3 sets20 reps60s
5A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
Incline: As much incline as possible
5B. Running, Treadmill
Running, Treadmill
1 set6 min60s
Incline: As much incline as possible
5C. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
Incline: As much incline as possible
6A. Crunches
Crunches
3 sets20 reps60s
6B. Ball Knee Tuck3 sets20 reps60s
6C. Plank3 sets20s60s
Hold 30 seconds, for 3 sets then repeat circuit 2 more times


ExerciseSetsRepsRestNotes
1. Jump Rope: Basic Hop
Jump Rope: Basic Hop
1 set10 min0s
2A. Dumbbell Lunge and Curl
Dumbbell Lunge and Curl
3 sets20 reps60s
2B. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets20 reps60s
2C. Squat Thrusts3 sets20 reps60s
3A. Sprint10 sets30s0s
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
3B. Jogging-Treadmill
Jogging-Treadmill
10 sets30s0s
4A. Dumbbell Lunge and Curl
Dumbbell Lunge and Curl
3 sets20 reps60s
4B. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets20 reps60s
4C. Squat Thrusts3 sets20 reps60s
5A. Jogging-Treadmill
Jogging-Treadmill
1 set2 min60s
5B. Running, Treadmill
Running, Treadmill
1 set5 min60s
6A. V-up3 sets20 reps60s
6B. Bicycle Crunch3 sets20 reps60s
6C. Side Plank with Torso Rotation3 sets20 reps60s

Date Created: 12/27/19, 5:51 AM


Last Updated: 9/12/20, 9:37 PM

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