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.
The secret to the Zac Efron workout (For “Charlie St. Cloud,” and “17 Again”) is to constantly switch between cardio and strength training. This forces your body to physically change to cope with the vigorous workouts. Total body exhaustion is the goal of the Zac Efron 3-2-1 workouts. Instead of running on a treadmill for 40 minutes, you are constantly changing what you require of your body.
For “The Lucky One,” Zac had to build the physique of a marine. So, he worked out with Logan Hood, a former Navy Seal. Zac wasn’t doing the typical hold-your-breath-for-as-long-as-you-can routine. Instead, they did a traditional power lifting workout. He went down to Camp Pendleton in San Diego to meet some Marines:
They were my age. They were about my height, 5’9, 5’10, some shorter, but all very stocky. And I’m there in a backward hat and Vans, walking around like I’m still in college.
Zac Efron Workout Routine
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.
Sources for the Zac Efron workout routine include:
Interviews with Zac Efron
Self Magazine, Men’s Health, US Magazine, and People Magazine.
Interviews with Zac Efron’s personal trainers, Ramona Braganza and Logan Hood 87eleven.
Ramona Braganza’s DVD, 321 Training Method>
Monday Workout Routine = 3-2-1 Upper Body Workout
Here’s the Zac Efron workout plan for “Charlie St. Cloud” and “17 Again.”
(Cardio I)
Low grade: Jog 2 min / Run 6 min / Jog 2 min
(Strength I)
Dumbbell Bench Press (20 reps)
Dumbbell Flys (20 reps)
Bar Dips (30 reps)
(Repeat Strength Training Circuit #1, 2 more times)
(Cardio II HIIT Training)
Medium grade: Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
(Strength II)
Dumbbell Incline Bench Press (20 reps)
Tricep Extensions (20 reps)
(Cardio III)
High grade: Jog 2 min / Run 6 min / Jump Rope 2 min
(Core)
V-Ups (20 reps)
Bicycle Crunches (20 reps)
Twisting Plank (20 reps)
(Repeat Core/Abs Circuit 2 more times, 180 total reps)
Zac Efron’s trainer for these movies, Romana Braganza, says about the workout:
The Strength segments are performed in a circuit, keeping intensity high. The final Core segment improves balance, agility and helps define and strengthen the abs and lower back.
Tuesday Workout Routine = 3-2-1 Lower Body Workout
Jog 2 min / Step Ups 6 min / Jog 2 min
Forward Lunge with Dumbbell Bicep Curl (20 reps)
Squat To Press (20 reps)
Squat Thrusts (20 reps)
(Repeat Strength Training Circuit 2 more times)
(Cardio II)
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
Walking Lunge with Dumbbell Bicep Curl (20 reps)
Jog 2 min / Run 6 min / Jump Rope 2 min
Ab Crunches (20 reps)
Bosu Ball Knee Tucks (20 reps
Forearm Planks (hold 30 secs, 3 times)
(Repeat Core/Abs Circuit 2 more times)
Jay-Z Workout & Diet: How Jay-Z Uses Power Moves
Spartacus Workout: Liam McIntyre’s Circuit Training Routine
For Power Cleans, you can sub in stiff-legged deadlifts and squat and press. For max weight gain, drink a whey protein shake every 4 hours. Spinach, tofu, and quinoa are great sources of protein, commonly overlooked. Try some quinoa recipes. It tastes like rice, but is full of protein. Read up on how to cook quinoa.
Also, doing abs on your day off is fine. I like to add biceps curls and hammer curls, (7 sets of 7 reps) too.
I weigh 120 lbs and I’m about 5 ft 7in and I would like to gain some weight. How would I go about that, would zac efrons workout help me? I’m getting ready for to go to college so I need something that will help me make gains in the next 4 months
Chris Davis May 14, 2013 at 7:44 pm
Yes, this workout is total body, and can help you gain weight. The key to gaining weight, though, is diet. Zac had to consume a lot more protein than normal, to gain weight with this workout.
Use a protein shake after your workout. Drink even more, throughout the day, if you are a hard gainer. Have fun in college.
paul May 9, 2013 at 10:19 am
Hey, I have one question would you recommend doing the first work out to build yourself up two doing the lucky one work out……. or i one to get lean and the second one just to get bulky/bigger?
also what diet would company the first routine ?
Zac Efron didn’t reveal too much about his diet. He did say that he had to eat more protein, than usual, to gain weight.
The best diet I’ve found to gain weight is The Rock Diet. When training for the Wolverine, Hugh Jackman even used The Rock’s diet. This means you eat 5-6 meals a day. Each meal should be 8 oz. protein, a starchy vegetable, and a fibrous vegetable.
This diet may be extreme for some of us. At least, try it for a week, or alter it at your discretion.
Paul May 21, 2013 at 1:36 am
Would the rock diet work on the 3-2-1 workout!? I t just looks like a lot of calories for a toning/endurance routine, wouldn’t it work best on the navy seal routine
Chris Davis May 21, 2013 at 11:36 pm
The Rock’s trainer admits that eating that many times a day is something that you work up to. It’s not something that novices should do when they start training. But, eating clean is what’s important. If you’re doing the 3-2-1 workout, and not making gains, then it’s time to increase your caloric intake. You’re correct, you probably don’t need to eat 6-7 meals a day with the 3-2-1 workout.
The takeaway is center your diet with meals of 8 oz. protein, a fibrous vegetable, and a starchy vegetable. For people who gain both muscle and fat easily (mesomorph/endomorph) they may have to eat less often, and do more intense cardio. For people who are hard-gainers (ectomorphs), including Zac Efron, they do have to eat a lot (and often) to gain weight. Zac did say that getting bigger was a lot of work. He had to eat a lot more than he was used to.
They’re 2 totally different workouts. The first (3-2-1) is popular among many celebrities. The second (Navy SEAL) was something that Zac Efron only did for a movie role.
I highly suggest trying the first one. It is a total body workout. And, you don’t need that much equipment. Let me know how it goes!
The 3-2-1 workout is more about total body conditioning, so they look good on camera. If you’re playing a sport, I’d suggest doing this workout in combination with a function workout routine for your specific sport.
It sounds like you have a similar body style to Zac Efron. So, in order to get cut you will have to eat a lot of healthy food every few hours. Try to combine a protein, a starchy carb, and a fiberous carb for best results.
I know what you mean about the beginners not having 6/7 meals but if you had 6 meals that were light so consisting on oats, tuna salad, turkey on whole meal bun, 2x chicken breast and 2x 100g of broccoli and a shake after the workout. its not hight calorie based but you eating often enough to keep you going and a progressive weight training programme can you give me your thoughts ?
Chris Davis Jun 16, 2013 at 2:35 am
Yes, that sounds that a great plan. And, the proof is in the results. It should work for you. But, if you’re still finding it hard to pack on muscle, and your going hard during your workout, then go ahead and start adding more calories to your diet.
And also. I was wondering if the amount of tricep work in this workout was enough for big arms? Because there are only 1, maybe 2 for an upper body workout session does it still give you the result to have big arms and still feel comfortable in a tank top?
Since you do bar dips (20 reps total) and triceps extensions (20 reps), for 3 sets, that ends up with 120 reps of triceps exercises. That should suffice for most people. But don’t let it stop you from adding to the workout. The key is that the triceps muscle is small, so it requires a lot of reps to really get the blood flowing there.
The 3-2-1 workouts succeeds in it’s simplicity, but feel free to add to any part of the workout. This workout was designed for actors who are getting their workouts in between shooting films. That’s why it has a simple structure, but still attends to all your body’s fitness needs.
josh Jun 1, 2013 at 7:50 pm
Is it bad to do core everyday? I have heard that you should alternate days with core giving yourself a day or two off.
Chris Davis Jun 2, 2013 at 5:25 am
There’s 2 opposing training philosophies on that. First, some trainers say to alternate like you’ve mentioned. Alternating is good, if you’re training to the point where you’re sore the next day. But, you would have to be targeting your abs pretty hard to be sore there every day.
The other approach is that you want to work your core every day, because it is the basis of all athletic movement. The 3-2-1 workout is a total body workout that takes this approach into action. As such, you aren’t likely going to feel sore in your core on a daily basis. You are using your core, but not to the point where you should be sore the next day. Therefore, it’s fine to work your core everyday using the 3-2-1 workout.
Andrew Jun 7, 2013 at 8:14 am
Do you know the weights Zac used during the Upper Body 3-2-1 workout? I have a similar body type to Zac and am looking to get more cut but want to make sure I am using the right weights, especially since the reps are high. Thanks!
Zac didn’t reveal what amount of weight he used. But, it’s best to find a set that’s right for you. If you can do all the reps without fail, then go higher in weight.
Once you get to the point, where you can’t finish the entire set, you’ve found the right weight. But, as always, make sure to maintain proper form. That’s the key.
Daniel Jun 9, 2013 at 2:18 pm
Hello. Do you know where Zac did his workouts? Was it at home or in a gym or a mix between the two of them?
Chris Davis Jun 9, 2013 at 3:36 pm
While filming, Zac actually does his workouts on set. Ramona Bragazna is famous for having a trailer-turned-gym that she brings to each set. Zac uses the trailer-turned-gym while filming for the 3-2-1 workout. The Navy SEAL workout is done in a gym.
lucebivilu Jun 16, 2013 at 12:40 pm
But is this workout suitable for 14, or 15 years old guys?
Chris Davis Jun 16, 2013 at 5:42 pm
Yes, this workout is fine for your age, as long as your growth plates are fully in place. The key at your age is to focus on form, not on heavy lifting.
Going heavy or not perfecting form are where injuries become an issue. Fix that by making sure you’re doing each exercise with proper form. Get some help, in the form of a spotter, if you’re not sure about form. Enjoy!
Hi. I cant decide which program to do…
I am 38, 5’8, 158lbs. I want to get ripped AND build muscle.
Have some fat to lose in my belly to show my abs, but otherwise I am in best shape of my life.
Is alternating 3-2-1 for one week, and navy seal for one week – on and off – a good idea?
Or start with 3-2-1 for 4-6 weeks, then Navy Seal for 4-6 weeks?
What do you recommend?
well..i’m the one in the left on this picture, is it good for me to follow this workout?
https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-prn2/9953_588066911250458_563443685_n.jpg
Chris Davis Sep 12, 2013 at 2:12 pm
For sure, commit to the Zac Efron for a few months and you’ll see some results. Like I said, just make sure that you’re bringing intensity and proper form to each workout. Diet is the key to physical transformation. So, make sure you’re eating lean protein, healthy fats, brown carbs (otameal, sweet potato, rice), and green carbs for optimal results. Stay away from bad foods if you want real results. Once your committed to the intensity of the 3-2-1 workouts and a healthy diet, you’re on your way to an amazing transformation.
Stefan Dabi? Sep 29, 2013 at 2:59 pm
I am using this workout for seven months and results are pretty decent, but not spectacular. :)
Chris, how fast should I finish this excercise by day?
And what about push squats should I do them with push-up or without push-up?
Chris Davis Oct 1, 2013 at 5:10 pm
Hey, I’m glad your results on the Zac Efron workout are decent. Keep your goals in mind, while doing the workout. Are you trying to burn fat or get bigger? If you’re trying to burn fat, then it’s okay to get the workout done fast. In fact, that’s the key! But, if you want to get bigger, then that’s when you would focus on heavier weight, and going slower. For muscle gain, you want to rest a while between sets.
Zac never said what size dumbbells he uses. I might of seen a picture of him using a 25 pound (11.3 kg) weight. But, use a weight that’s right for you. Also, after 7 months it’s time to try another workout. The most popular workouts for men right now are The Rock Workout and The Wolverine Workout.
Stefan Dabic Sep 29, 2013 at 3:02 pm
What weight was Zac Efron using? I am using 10 kg per dumbell…
Luis Dec 9, 2013 at 7:12 pm
“Repeat Strength Training Circuit #1, 2 more times” this means 3? 2 more than the one I’ve already done?
Chris Davis Dec 9, 2013 at 8:17 pm
Correct, you got it right!
Todd Jan 15, 2014 at 12:21 pm
Hey Chris, I’m an mesomorph and I weigh about 175. I wanna gain muscle but also be toned. I don’t wanna bulk up so would this be a good workout for me to do? I want to know would it be better to start this workout. Or lose weight first, lose the fat and then start to build muscle and get toned? And apart from the exercise, what should my diet consist of? It’s a tricky question because I’m not fat, but I wanna be come cut and toned but also with some bulk.
Tj Feb 3, 2014 at 10:07 pm
I am about 5’6 I weigh about 145 pounds I need to lose weight in my stomach for my abs to show and I also want more definition in my shoulders arms and chest. Is this work out for me.
Chris Davis Feb 5, 2014 at 4:21 pm
Yes, this is a great workout that got Zac Efron in shape. Also, you may want to try The Wolverine Workout: How to Get as Jacked as Hugh Jackman. That workout shares your goals of losing weight, but also being focused on muscle building. Check it out!
Jack Feb 11, 2014 at 7:06 pm
I am 20 years old and weigh about 205 Lbs. I want to get into the 185 Lbs range and I have fat to loose along with gaining some muscle. Is this the correct workout? Or should I try something else? Also, what type of meal plan would go along with this workout that is best for loosing weight but also getting ripped?
Chris Davis Feb 12, 2014 at 4:18 pm
Yes, this is a great workout. But, if you’re looking for something more advanced, along with a meal plan, check out The Wolverine Workout. This is a plan that focuses on losing weight and getting ripped.
The wolverine focuses on getting ripped and losing weight or both this workout and the zack efron one?
Would the Channing Tatum work good with the zack efron workout if I was to do the Channing Tatum in the morning and the zack efron later during the day?
Chris Davis Feb 13, 2014 at 10:52 am
Yes, both focus on getting ripped and losing weight. The Wolverine workout focuses on much more information about diet, so I think that may help. I don’t like the idea of eating 100 calories every hour. Eat every 3 hours, to keep your leptin levels in check.
That sounds like a fun plan. The Channing Tatum workout will burn fat in the morning. The Zac Efron workout will help you build muscle while continuing to burn fat in the afternoon.
Jack Feb 13, 2014 at 12:10 pm
Great thank you!! All that info helped! I have about 3 months to a wedding, hopefully I’ll come back with great results!
Good Luck! Let me know how it goes, and if I can be of any more help.
Also, would it be smart to take any pre-workout before and basic whey protein after?
Yes, both great ideas. I like Cellucor or Animal Pump as a pre-workout. If you read the Wolverine workout article, you’ll see that it’s better to go with BCAA’s than whey. But, I do still take whey if I know I’m gonna be sore the next day.
And when it says, “Repeat Strength Training Circuit #1, 2 more times” Does that mean for the first routine of 3 Workouts along with the cardio, you are basically going through the first circuit, then repeating 2 then moving on to the second?
I am just kind of confused on how much to workout?
Yea, it’s a little confusing. I’m slowly putting each workout into table form. This should make it easier to read. For example:
This means you do one set of each. Then, another set of each. Then, another set of each. The idea is that with circuit training like this, you work different body parts. This causes the blood to flow quickly through your body. In turn, this causes you to burn more body fat as you develop muscle.
bob Feb 19, 2014 at 7:22 pm
could you use this workout to cut weight as well or would you stick to the 3-2-1 workout to cut weight
Yes, the 3-2-1 workout goes well with cutting. To cut, you would just add another 1-2 cardio workouts throughout the day. Empty stomach, low-intensity cardio, first thing in the morning, for an hour would work. So would HIIT workouts during the day (1/2 hour after eating protein/carbs).
Ali patel Feb 23, 2014 at 9:43 pm
If I weigh 280 pds and I’m 6ft will Zac’s workout help me if I do light weights with more reps? Also if I do elliptical instead of treadmill cause of my knees will I lose more weight?
Yes, it’s fine to go down in weight, but not too low. I want you to be able to struggle with the weight when you get to 20 reps. If you’re struggling to keep perfect form around the 20th rep, then you know the weight is right for you. This amount of reps, with a weight that starts to fatigue you, is great for fat-burning.
The Elliptical is a fine choice. Just make sure to keep your heart rate up. You can find out more about where you want your heart rate to be in this article, The Wolverine Workout.
Chris- How many sets of 20 reps should I do? My work usually is doing 1/2 a mile warmup and in the end after lifiting weights, I’ll do one mile of cardio, so in total like 1.5 miles
Aim for 3 sets of 20, each exercise.
Should this be better to workout before or after eating?
Chris Davis Mar 1, 2014 at 2:46 pm
Either first thing in the morning, on an empty stomach. Or, anytime in the day 1/2 hour after eating protein/carbs.
kevin Mar 29, 2014 at 9:01 am
for the core section do you only do 20 reps each exercise, or do you do sets as you do in the strength?
For a beginner, you do just one set. If you find that easy, then by all means, do 3 sets just like the strength training.
george Apr 5, 2014 at 4:30 pm
Hi chris i am 28 years old working for the military. i weight 201 and i have a 24% body fat i am looking to get ripped and lean up like Zac Efron. i want to transform my body losing some belly and getting a six pack. you would recommend the 3-2-1 as best start to lean up i will appreciated your advice. thanks
Chris Davis Apr 8, 2014 at 5:29 pm
Yes, it’s a great way to get started. But, I’d also suggest you take a look at the Magic Mike Joe Manganiello workout. That’s the one I’m doing now, and it really works the best. The idea is to superset everything. It’s heavier on the gym equipment needed, so if you want to stay lighter on that, Zac Efron’s workout is a great place to start.
does the Strength Training Circuit #1 include the cardio?
Nope, just the strength exercises.
Hey Chris, so i have an ectomorph body type, i am naturally skinny and can eat just about anything without gaining much weight. I am 18 years old and i am pretty fit but i am looking to gain much more muscle mass. i weigh about 150 and i really want to gain about 15 pounds of muscle in the next 5 months. i had a couple questions about Zac Efron’s NAVY SEAL workout. For Tuesday’s workout, how many reps of each exercise should i do?? i realize that i hold the weight extended for 30 secs but how many reps and sets is it?
Also, im not seeing alot of ab workouts here, is it okay to not specifically workout my abs even if i am trying to build a solid core? and if i should workout my abs more how often should i work my abs out?
If you could help me out that would be great! thanks Chris!
I’ve updated the Tuesday Navy SEAL workout to help you out:
“Static Circuit: Do each of the following exercises for 4 sets of 8 reps.
For each exercise, hold the weight extended for 30 seconds. Do the
static hold once per set, after the last rep.”
For gaining
weight, remember that it’s all about what you do outside of the gym.
Rest and diet are very important. As The Rock would say, “Your muscles
grow based on what you do outside of they gym.” Try logging what you eat
using My Fitness Pal (free website app).
For abs, a lot of these
trainers incorporate core movements into the routines. That’s why you
won’t see that many isolated abs exercises. If you’re looking for a good
ab routine, check out the Ryan Reynolds workout. He starts every
workout focused on abs, and it pays off.
Gerardo Apr 17, 2014 at 9:34 pm
Okay great!!! Thanks for the help Chris, This is really helpful! Sorry to bug you but i just had a few more question if you didnt mind,,,
Could you explain what you meant by Thursday’s pushup routine? i am a little confused with the sets and reps? and lastly, would you recommend this entire workout for me based on my current weight, age and goals?
The Ladder Routine for Thursday’s Navy SEAL workout means that you attempt to do 200 pushups. Since that would be too many to do in a row, you break them down into sets. “Ladder reps” means you increase, then decrease, the amount of reps per set up and down.
Rest a decent amount of time between sets, so that you make sure you can perform the next set with great form. You’ll find that you have to rest long when you’re at the top of the ladder (about to do 25 reps) than when you’re toward the bottom.
This is one of the more advanced workouts on Pop Workouts. Try it, see how you feel. But, also make sure to check out other popular workouts like the Channing Tatum workout, The Rock Workout, and The Wolverine Workout.
Callum Apr 19, 2014 at 11:32 am
the workout only says mon-fri, so the weekends are rest days right? is this meant to be an active rest? just don’t go to the gym?
Yes, it means you’re free to do whatever you want. Make sure you keep your diet in check, although a cheat meal from time to time is OK.
You may find you even want to go to the gym for cardio, or to hit a spot you feel isn’t fatigued. The idea of taking the weekends off, is so that you enjoy yourself during the week.
Don’t feel the need to push yourself on the weekend, if it’s going to make your workouts less enjoyable during the week. Working out should be a special time, where you get to make yourself better. Don’t burn yourself out, but do find something you enjoy, in order to stay active on the weekends.
joe May 27, 2014 at 12:07 am
Ok so I’m new to this working out thing I’m 5’7″ and weigh 164. Basically I was wondering exactly how you would suggest going about this. I don’t nessecarily want to gain I would like to stay roughly the sane weight. While at the same tine I want to lose the fat in my core and sides I want thay leab chiseled look. I don’t diet at all though I have a high meat and dairy intake. I need guidance
tony Jun 8, 2014 at 10:52 pm
Good day. Im 6ft 3 inch. I’m about to start using USN creatine. Any precautions to follow?
Creatine has been shown to be very effective in performance gains and lean muscle building. Follow the label directions for proper use. Also, take it with a tiny bit of juice right before your workout.
The fructose in the juice is the most efficient way to transport the creatine to your muscles. The only precaution would be to cycle on/off. The label should tell you how long to take it, before cycling off.
Hi Chris. I’m 15 years old, 5’4, and 120 pounds. I am a wrestler at my high-school and had a question. What exactly is the difference between bulking up and getting ripped? I need to gain some weight and I have been doing the Navy Seal workout routine, and so far, I like the results.
I’m glad you like the results, keep it up! Bulking up focuses on gaining weight. This is usually done through reps in the 5-8 range, and a proper diet that promotes muscle growth. Check out The Rock Workout, for a sample of what to do and eat for bulking up.
Vicky Aug 21, 2014 at 11:15 am
Good day Chris. Is it possible for you to explain what you meant by, “getting at least 1,5g per pound of lean body weight per day”, mentioned in the first tip, to get abs. Also, I am 5’11, weighing 136 pounds. Also, due to some research, saw that there are two ways to define your ‘Lean Body’, which is by mass and weight. My Lean Body Mass is 116.55 whereas my Lean Body Weight is 140.98, according to an online Lean Body Mass Estimation. If possible, what would you recommend I eat?
Oh yea!, i also wanted to know if you meant ‘lean body weight’ or ‘lean body mass’, due to the share amount of protein i would have to intake if it is, ‘lean body weight’.
Chris Davis Aug 24, 2014 at 11:45 am
See above. Lean Body Mass. Body weight – body fat = lean body mass.
Hey, Great question! You want to use lean body mass (Body weight – Body fat). You never want to include your body fat in these calculations, because fat doesn’t need protein to grow. So, use the 116.55.
Once you’ve got that number, you can use Calorie Count or My Fitness Pal to help you even further. Good Luck!
Vicky Aug 25, 2014 at 6:48 pm
Thank you very much, appreciate it!
Ryan Sep 29, 2014 at 11:16 am
Hi Chris – So how do you do “5 rope pulls” or “5 farmer holds”? Things that are not really reps, but more just continuous actions?
Chris Davis Sep 29, 2014 at 10:08 pm
I thought about that too. They never mentioned the exact time. So, it’s just going to be your best guess. For farmer holds, I try to go for 20-30 secs, depending on weight. For rope pulls, 5x or 20x sounds like that’s how many reps per hand. But, 5x is kinda short, so I go for 30 seconds. They’re fun if you have access to them!
abhinav Jan 17, 2015 at 8:51 am
hey bro , first of all thanks for the article .
how many days a week i have to do this workout?
i mean u showed like monday and tuesday workout, then what for other days ?
Chris Davis Jan 18, 2015 at 11:56 am
There should be a link to the rest of the pages (2-5) on each page. Look for the orange buttons to nav to the rest of Zac Efron’s workouts for the week. Thanks!
abhinav Jan 21, 2015 at 10:58 am
tx and one more thing like u have given (Repeat Strength Training Circuit #1, 2 more times) that means i have to perform strength training without any break then again without taking any pause i have to repeat the whole exercise ? of strength training?
Chris Davis Jan 21, 2015 at 3:43 pm
Take the rest you need to perform well. In circuit training you want to do 1 set of everything. Rest 1 minute, or whatever it takes to get you back to a comfortable level where you’re not breathing heavy. Then, you repeat the circuit and rest again.
Less rest means more fat burning, but make sure to work your way toward this goal. Less rest between sets over time will help chisel the abs you’re likely looking for (along with a clean diet).
David Feb 15, 2015 at 2:55 am
For the 3-2-1 workout how long does it take to complete if you are doing all three and should they be done one after the other in succession?
It takes about an hour, maybe hour and a half. Based on your intensity and fitness levels, and how much rest you take between sets, the 3-2-1 workout varies. The goal would be to reduce the amount of rest time between sets. If you're starting out, you will want to take more rest, and the workout will take longer. Or, you may cut it short as you build stamina.
Chris Davis Oct 5, 2015 at 10:22 am
If you’re a hard-gainer, it’s tough to gain a lot of muscle. Diet is the key. Your body needs more carbs (50% of calories), than protein/fat (25% 25%). Musclular definition will come from a balanced mix of weights and cardio.
If you’re serious about gaining weight, the Gerard Butler workout is the way to go. If you’re looking for definition mostly, Zac Efron or Brad Pitt’s Fight Club Workout are the best. Realize that no matter how good your workout is, consuming protein/carbs before/after is the key. Focusing on what you’re putting in your body to fuel muscle growth will help you succeed.
Ozzy P Feb 20, 2016 at 11:59 am
What do you mean when you say “Cardio I” or “Cardio II” or “Cardio III”?
Zac Efron switches between weights and cardio. The Cardio I or II just denotes that what comes next is cardio. So, just look at what comes next, and know that’s a cardio aspect of his workout.
kp Mar 8, 2016 at 3:34 pm
I am 5’9 195 and looking to cut down and lose weight and get more ripped. But still maintain maximum strength as I am looking to become a firefighter. wanted to see if the SEAL program is the best.
Chris Davis Mar 9, 2016 at 10:14 pm
Start with the 3-2-1 Workout, it’s easier to follow and begin with. After a couple weeks, give the Navy SEAL workout a try. Let me know how it goes. I’m here if you have any ?’s.
kp Mar 10, 2016 at 3:10 pm
Thanks for getting back to me! I am definitly going to start the 3-2-1 program. But is this supposed to be done as fast as possible? Especially during strength exercises and because of the restrictions of my gym (treadmills are downstairs while weight room is upstairs?
I understand your dilemma (been there before). Based on your goals, circuit training is still the way to go. You have to figure out how to use your gym to your advantage. As you’re doing one exercise, you’ll have to be eyeing the next station and hoping it’s available. If it’s not, you’ll have to look for substitutes.
The other downside is you will have to be going up-and-down the stairs if you want to get this done properly. It’s okay to rest as you’re moving from station to station (at least starting out). The ultimate goal is to reduce rest time, which increases your fat burning time. To solve all this:
1) Do the warm-up cardio, then all the weights, and finish with all the HIIT cardio. This will save you time of having to go up and down your gym.
2) On Monday for example: Grab the DB’s your going to need for all 3 exercises, and place them at a bench. Decide if you want to go to the cardio (you should), or maybe:
3) Put abs in the middle. Instead of doing 3 sets, then another 3 sets, do abs in between. The cardio is meant to be there, but adjust the workout to fit your gym.
For losing weight and getting ripped, supersets and HIIT training are also very effective tools. I think you’ll like the 3-2-1 Workout and what it can do for you. But, take a look at the best superset workouts, just in case your gym is too crowded for circuit training. The most popular are the Hugh Jackman Workout and the Joe Manganiello Workout.
Fabio Mar 26, 2016 at 9:54 am
Can this workout give me the body like zac efron have on “baywatch” ?
Or you have better workout for that body?
Fabio Verissimo Mar 26, 2016 at 1:02 pm
Thanks for asking. I’ll check to see if there’s anything new.
jordan00 Apr 6, 2016 at 1:30 pm
Hi! Are the 3-2-1 routines a good idea for really, really skinny guys looking to put on a lot of mass/muscle? I’m scared I’ll be burning too many calories. Thanks!
Yes, you’re on to something. The 3-2-1 routines are better for when you’re looking to burn fat while maintaining muscle. If you can challenge yourself, and have a high calorie diet, Efron’s workout will be effective. But, if your goals are focused on muscle building you should try a different split.
For Baywatch, I think Zac Efron’s approach is different. He’s looking bigger, and he tweeted: “Back and Biceps Workout,” so his split is different. Still researching to see if he talks about his new workout. My guess is that he and The Rock will talk more when the new Baywatch is released.
If you want to try a muscle building workout split (with Zac Efron’s co-star for Baywatch) try the Rock’s Classic Workout here . Good Luck!
these are my pics with a few months gap (not in the same order)
can you tell me if this workout will help me gain muscle?
im 15 btw
i want to build muscles..
Chris Davis Apr 19, 2016 at 6:04 am
Good progress. Yes, this workout will help you build muscle, while keeping your body toned. Another workout to try, in this area, is the Joe Manganiello workout. However, if muscle building is your primary goal, you should try The Rock Workout, too.
GR15 Apr 20, 2016 at 10:27 am
btw is this workout for ‘Neighbors’ or for ‘The lucky one’?
because i want my body to be like zac efron in neighbors
GR15 Apr 20, 2016 at 2:49 pm
Hey, can you tell me how long should i rest when im doing the strength training?, like between each exercise and, should my rest be longer when im done with 1 strength circuit?
Also, tell me if this is zac efrons Neighbor workout or The Lucky One workout
Chris Davis Apr 22, 2016 at 11:36 am
The amount of rest you might need varies. Starting out, rest whenever you feel out of breath. Eventually, you’ll be able to do an entire strength circuit without rest. At that point, yes, rest at the end of each (strength) circuit as needed. You want to minimize rest, in general, to promote aerobic fat burning.
This was the workout Zac Efron used for “Charlie St. Cloud” and “17 Again.” The workout with the Navy SEAL is the one he used The Lucky Ones. Since The Neighbors is more recent, I’ll have to look into it. I’m also going to figure out how he got so buff for Baywatch, but they’ve only released pics, not details, yet.
Alright, thanks a lot
Please make sure you look into the Neighbors and Baywatch workout
You are doing a great job
I’ll keep tabs on Zac Efron’s Twitter for more info. I’d love to get more info on Baywatch now, but we may have to wait until they start promo interviews for the movie, Thanks.
JROB May 17, 2016 at 8:22 am
Thanks for posting and thanks in advance for taking the time to reply to everyone.
On the Navy Seal workout, Tuesday has two circuits, the Static Training, and the Big 5 55.
Did Zac perform these circuits back-to-back? Or did he do one in the morning, one in the afternoon?
I have been doing the workout for a few weeks now and find myself nearly exhausted after the static circuit.
Perhaps I should slowly work into the Big 5 circuit by adding a set each week until I can do them all? Or reduce the weight in the Static Training Circuit so that I am not as exhausted?
Chris Davis May 25, 2016 at 10:53 am
Yes, Tuesday is a big day. Zac Efron would do the Static training and the “Big 5 55” circuit together. If this is too time consuming, alternate workouts each week. Part of the Navy SEAL mentality is to take things to extremes. But, I agree with you on limiting yourself at the point of exhaustion. Make sure to eat protein/carbs 30 mins before your workout. Also, Wednesday is a much easier day. So, go as hard as you can on Tuesday, knowing you get somewhat of a break the next day. Slowly working in the Big 5 circuit into your routine is a great way to approach the Tuesday workout.
Daylan Oct 13, 2016 at 10:16 pm
I wonder what he did for baywatch that guy is ripped now