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Free personalized workout plan
Day 1: Monday | Day 2: Tuesday | Day 3: Wednesday | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
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 | 3 sets | 20 reps | 60s | |
3A. Sprint | 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 | 3 sets | 20 reps | 60s | |
6B. Bicycle Crunch | 3 sets | 20 reps | 60s | |
6C. Side Plank with Torso Rotation | 3 sets | 20 reps | 60s |
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 | 3 sets | 20 reps | 60s | |
3A. Sprint | 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 | 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 | 3 sets | 20 reps | 60s | |
6C. Plank | 3 sets | 30s | 60s | Repeat this exercise 3 times, and do 2 more rounds of the abs circuit |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Stair Climber | 3 sets | 2, 6, 2s | 0s | Stair Climbing 2 min slow / 6 min fast / 2 min slow |
2A. Bent Over Two-Dumbbell Row | 3 sets | 20 reps | 60s | |
2B. Rear Delt Raise | 3 sets | 20 reps | 60s | |
2C. Dumbbell Lateral Raise![]() | 3 sets | 20 reps | 60s | |
3A. Sprint | 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 | 3 sets | 20 reps | 60s | |
4B. Rear Delt Raise | 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 | 3 sets | 20 reps | 60s | |
6B. Bicycle Crunch | 3 sets | 20 reps | 60s | |
6C. Side Plank with Torso Rotation | 3 sets | 20 reps | 60s |
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 | 3 sets | 20 reps | 60s | |
3A. Sprint | 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 | 3 sets | 20 reps | 60s | |
6C. Plank | 3 sets | 20s | 60s | Hold 30 seconds, for 3 sets then repeat circuit 2 more times |
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 | 3 sets | 20 reps | 60s | |
3A. Sprint | 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 | 3 sets | 20 reps | 60s | |
5A. Jogging-Treadmill![]() | 1 set | 2 min | 60s | |
5B. Running, Treadmill![]() | 1 set | 5 min | 60s | |
6A. V-up | 3 sets | 20 reps | 60s | |
6B. Bicycle Crunch | 3 sets | 20 reps | 60s | |
6C. Side Plank with Torso Rotation | 3 sets | 20 reps | 60s |
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