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Zac Efron Workout: Circuit Training To A Navy Seal Workout
| 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. Show More |
Workout Overview
Week 1
Day 1: Monday | Day 2: Tuesday | Day 3: Wednesday | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
Week 1
Monday
Scroll to topThe 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 Jog 2 minutes / Run 6 minutes / Jog 2 minutes | 3 | 2 6 2 | 0s | |
| Circuit | 2A. Dumbbell Bench Press  | 3 | 20 | 60s |
2B. Dumbbell Flys | 3 | 20 | 60s | |
2C. Parallel Bar Dip | 3 | 20 | 60s | |
| Circuit | 3A. Sprint Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total | 10 | 30 | 0s |
| 3B. Jogging-Treadmill | 10 | 30 | 0s | |
| Circuit | 4A. Dumbbell Bench Press | 3 | 20 | 60s |
4B. Incline Dumbbell Press | 3 | 20 | 60s | |
4C. Cable Tricep Extension | 3 | 20 | 60s | |
| Circuit | 5A. Jogging-Treadmill | 1 | 2 | 60s |
| 5B. Running, Treadmill | 1 | 6 | 60s | |
5C. Jump Rope: Basic Hop | 1 | 2 | 60s | |
| Circuit | 6A. V-up | 3 | 20 | 60s |
6B. Bicycle Crunch | 3 | 20 | 60s | |
6C. Side Plank with Torso Rotation | 3 | 20 | 60s | |
Tuesday
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Running, Treadmill Jog 2 minutes / Run 6 minutes / Jog 2 minutes | 3 | 2 6 2 | 0s | |
| Circuit | 2A. Dumbbell Lunge and Curl | 3 | 20 | 60s |
2B. Dumbbell Squat To Shoulder Press | 3 | 20 | 60s | |
2C. Squat Thrusts | 3 | 20 | 60s | |
| Circuit | 3A. Sprint Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total | 10 | 30 | 0s |
| 3B. Jogging-Treadmill | 10 | 30 | 0s | |
| Circuit | 4A. Dumbbell Lunge and Curl | 3 | 20 | 60s |
| 4B. Dumbbell Squat To Shoulder Press | 3 | 20 | 60s | |
| 4C. Squat Thrusts | 3 | 20 | 60s | |
| Circuit | 5A. Jogging-Treadmill | 1 | 2 | 60s |
| 5B. Running, Treadmill | 1 | 6 | 60s | |
| 5C. Jump Rope: Basic Hop | 1 | 2 | 60s | |
| Circuit | 6A. Crunches | 3 | 20 | 60s |
6B. Ball Knee Tuck | 3 | 20 | 60s | |
6C. Plank Repeat this exercise 3 times, and do 2 more rounds of the abs circuit | 3 | 30 | 60s | |
Wednesday
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Stair Climber Stair Climbing 2 min slow / 6 min fast / 2 min slow | 3 | 2 6 2 | 0s | |
| Circuit | 2A. Bent Over Two-Dumbbell Row | 3 | 20 | 60s |
2B. Rear Delt Raise | 3 | 20 | 60s | |
2C. Dumbbell Lateral Raise | 3 | 20 | 60s | |
| Circuit | 3A. Sprint Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total | 10 | 30 | 0s |
| 3B. Jogging-Treadmill | 10 | 30 | 0s | |
| Circuit | 4A. Bent Over Two-Dumbbell Row | 3 | 20 | 60s |
| 4B. Rear Delt Raise | 3 | 20 | 60s | |
| 4C. Dumbbell Lateral Raise | 3 | 20 | 60s | |
| Circuit | 5A. Jogging-Treadmill | 1 | 2 | 60s |
| 5B. Running, Treadmill | 1 | 6 | 60s | |
| 5C. Jump Rope: Basic Hop | 1 | 2 | 60s | |
| Circuit | 6A. V-up | 3 | 20 | 60s |
| 6B. Bicycle Crunch | 3 | 20 | 60s | |
| 6C. Side Plank with Torso Rotation | 3 | 20 | 60s | |
Thursday
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Running, Treadmill Jog 2 minutes / Run 6 minutes / Jog 2 minutes Incline: As much incline as possible | 3 | 2 6 2 | 0s | |
| Circuit | 2A. Dumbbell Bench Press | 3 | 20 | 60s |
| 2B. Incline Dumbbell Press | 3 | 20 | 60s | |
| 2C. Parallel Bar Dip | 3 | 20 | 60s | |
| Circuit | 3A. Sprint Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total Incline: As much incline as possible | 10 | 30 | 0s |
| 3B. Jogging-Treadmill Incline: As much incline as possible | 10 | 30 | 0s | |
| Circuit | 4A. Dumbbell Bench Press | 3 | 20 | 60s |
| 4B. Incline Dumbbell Press | 3 | 20 | 60s | |
| 4C. Cable Tricep Extension | 3 | 20 | 60s | |
| Circuit | 5A. Jogging-Treadmill Incline: As much incline as possible | 1 | 2 | 60s |
| 5B. Running, Treadmill Incline: As much incline as possible | 1 | 6 | 60s | |
| 5C. Jogging-Treadmill Incline: As much incline as possible | 1 | 2 | 60s | |
| Circuit | 6A. Crunches | 3 | 20 | 60s |
| 6B. Ball Knee Tuck | 3 | 20 | 60s | |
| 6C. Plank Hold 30 seconds, for 3 sets then repeat circuit 2 more times | 3 | 20 | 60s | |
Friday
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1. Jump Rope: Basic Hop | 1 | 10 | 0s | |
| Circuit | 2A. Dumbbell Lunge and Curl | 3 | 20 | 60s |
| 2B. Dumbbell Squat To Shoulder Press | 3 | 20 | 60s | |
| 2C. Squat Thrusts | 3 | 20 | 60s | |
| Circuit | 3A. Sprint Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total | 10 | 30 | 0s |
| 3B. Jogging-Treadmill | 10 | 30 | 0s | |
| Circuit | 4A. Dumbbell Lunge and Curl | 3 | 20 | 60s |
| 4B. Dumbbell Squat To Shoulder Press | 3 | 20 | 60s | |
| 4C. Squat Thrusts | 3 | 20 | 60s | |
| Circuit | 5A. Jogging-Treadmill | 1 | 2 | 60s |
| 5B. Running, Treadmill | 1 | 5 | 60s | |
| Circuit | 6A. V-up | 3 | 20 | 60s |
| 6B. Bicycle Crunch | 3 | 20 | 60s | |
| 6C. Side Plank with Torso Rotation | 3 | 20 | 60s | |
Date Created: 12/27/2019, UTC
Last Updated: 9/12/2020, UTC
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