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Zac Efron Workout: Circuit Training To A Navy Seal Workout

By Chris Davis

Experience
Intermediate (2-3 years)
Time
104 minutes/day | 5 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Gain Strength, Men's Increase Stamina, Men's Tone Body
Equipment
Bodyweight, Cable, Dips Bar, Dumbbell, Exercise Ball, Other, Treadmill
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 One, he had to take a different perspective. This led to him working out with a Navy Seal.

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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.

ExerciseSetsRepsRest
1. Running, Treadmill
Running, Treadmill

Jog 2 minutes / Run 6 minutes / Jog 2 minutes
32
6
2
0s
Circuit2A. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
32060s
2B. Dumbbell Flys
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
32060s
2C. Parallel Bar Dip
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
32060s
Circuit3A. Sprint
Sprint demonstrationPlay Sprint demonstration

Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
10300s
3B. Jogging-Treadmill
Jogging-Treadmill
10300s
Circuit4A. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
32060s
4B. Incline Dumbbell Press
Incline Dumbbell Press
32060s
4C. Cable Tricep Extension
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
32060s
Circuit5A. Jogging-Treadmill
Jogging-Treadmill
1260s
5B. Running, Treadmill
Running, Treadmill
1660s
5C. Jump Rope: Basic Hop
Jump Rope: Basic Hop
1260s
Circuit6A. V-up
V-up demonstrationPlay V-up demonstration
32060s
6B. Bicycle Crunch
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
32060s
6C. Side Plank with Torso Rotation
Side Plank with Torso Rotation demonstrationPlay Side Plank with Torso Rotation demonstration
32060s


ExerciseSetsRepsRest
1. Running, Treadmill
Running, Treadmill

Jog 2 minutes / Run 6 minutes / Jog 2 minutes
Incline: As much incline as possible
32
6
2
0s
Circuit2A. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
32060s
2B. Incline Dumbbell Press
Incline Dumbbell Press
32060s
2C. Parallel Bar Dip
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
32060s
Circuit3A. Sprint
Sprint demonstrationPlay Sprint demonstration

Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
Incline: As much incline as possible
10300s
3B. Jogging-Treadmill
Jogging-Treadmill

Incline: As much incline as possible
10300s
Circuit4A. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
32060s
4B. Incline Dumbbell Press
Incline Dumbbell Press
32060s
4C. Cable Tricep Extension
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
32060s
Circuit5A. Jogging-Treadmill
Jogging-Treadmill

Incline: As much incline as possible
1260s
5B. Running, Treadmill
Running, Treadmill

Incline: As much incline as possible
1660s
5C. Jogging-Treadmill
Jogging-Treadmill

Incline: As much incline as possible
1260s
Circuit6A. Crunches
Crunches
32060s
6B. Ball Knee Tuck
Ball Knee Tuck demonstrationPlay Ball Knee Tuck demonstration
32060s
6C. Plank
Plank demonstrationPlay Plank demonstration

Hold 30 seconds, for 3 sets then repeat circuit 2 more times
32060s

Date Created: 12/27/2019, UTC


Last Updated: 9/12/2020, UTC

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