Zac Efron Workout & Diet: From Circuit Training To A Navy Seal Workout

Zac Efron Workout

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.

zac efron face workout

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.

zac efron workout

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:

zac efron mens health

Monday Workout Routine = 3-2-1 Upper Body Workout

Here’s the Zac Efron workout plan for “Charlie St. Cloud” and “17 Again.”

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

Ramona Braganza says about the Zac Efron Workout:

Zac was already in shape before, but we did a lot of old fashioned weight training to bulk him up. He just really enjoys exercise and makes it a priority, so easy for us. He would show up at 6 am.

Wednesday Workout Routine = 3-2-1 Back Workout

  • (Cardio I)
  • Stair Climbing 2 min slow / 6 min fast / 2 min slow
  • (Strength I)
  • Dumbbell Rows (20 reps)
  • Bent Over Dumbbell Flys (20 reps)
  • Dumbbell Lateral Raises (20 reps)
  • (Repeat Strength Training Circuit #1, 2 more times)
  • (Cardio II)
  • Stair Climbing 2 min slow / 6 min fast / 2 min slow
  • (Strength II)
  • Dumbbell Rows (20 reps)
  • Bent Over Dumbbell Flys (20 reps)
  • Dumbbell Lateral Raises (20 reps)
  • (Repeat Strength Training Circuit #2. 2 more times)
  • (Cardio III)
  • Stair Climbing 2 min slow / 6 min fast / 2 min slow
  • (Core)
  • V-Ups (20 reps)
  • Bicycle Crunches (20 reps)
  • Twisting Plank (20 reps)

The Zac Efron circuit training workout had it ups and downs, his trainer, Romana Braganza says:

His favorite exercise was dips on a dip bar for his chest muscles, and his least favorite was probably leg exercises, like lunges with weights.

Thursday Workout Routine = 3-2-1 Upper Body Workout

The “Charlie St. Cloud” workout helped Zac Efron become a better sailor. Trainer Chris Cannon says:

Charlie St. Cloud highlights how important technical and physical skills are in deceptively difficult sports (i.e sailing). These days people demand sports-specifc workout routines that improve performance and prevent injury.

Friday Workout Routine = 3-2-1 Lower Body Workout

zac efron heading to the gym

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Chris Davis is focused on bringing you the most popular information on celebrity and athlete workouts. His goal is to make you stronger. Connect with him on Facebook, Twitter and Google.

  • JC

    Just curious. Should I be lifting heavy weights for this routine, or light? I was thinking light because of the high reps. Just wondering. Thanks

    • http://www.popworkouts.com Chris Davis

      JC, you’re correct. Zac Efron went light for this routine. Obviously, feel free to change it up to your needs. Also, make sure to do a good warm up, so that you keep your heart rate up (for fat-burning) throughout the workout.

  • joseph

    when he would repeat a circuit, i.e. he would do squat press in circuit 1, 3 times. then he would do it again in circuit 2, would he go up in weight each circuit, set , or same weight, or what…

    • http://www.popworkouts.com Chris Davis

      Joseph, he would use the same weights each time. The challenge in this type of circuit training is to go for speed, not more weight. Time yourself, and try to beat it. Or, do the entire circuit over and over, as fast as you can, for a specified amount of time.

      The reason he doesn’t go up in weight, is because Zac Efron wanted to get ripped, more than bulked. So, his circuits were designed for fat burning, more than muscle building. If you want to prioritize bulking, over fat burning, than go ahead and jump up in weight.

      • joseph

        okay cool thanks. I’ve been working out for a year and a half or so (heavy lifting) ,I’m 5’10″ — I was 163 lbs, now I’m at 186…I changed my diet to eat healthy, but a lot more intake, and I feel like I’m just getting a high body fat % now… I want to cut down and just be ripped instead of bulk, because I really can’t see muscle definition all that much, you can just tell I’ve gotten “swole”. Ideal weight would be 175. how much does zac weigh? And how long does he do these workouts until he switches it up (plateau effect)

        thanks for reply

        • http://www.popworkouts.com Chris Davis

          Zac weighs 134 pounds, though he gains up to 10 more for some of his roles. He uses the 3-2-1 method while on set, and then stops completely afterward.

  • joseph

    I guess I should also ask what his diet was like throughout the day…maybe I’m eating too much? or at the wrong times.

    • http://www.popworkouts.com Chris Davis

      It sounds like you don’t have the same “body type” as Zac. Zac Efron is an ectomorph. This means that it is very hard for him to put on muscle or fat. Based on your description, it sounds like you fall into the “mesomorph” body type. For this body type, common advice is to multiply your body weight by 15, to get how many calories you should eat in a day.

      Mesomorphs require a combination of cardio and weights. Start with a warm up, to get your heart pumping, then try to keep that heart rate up throughout your workout. Try reducing your caloric intake, by experimenting and seeing what works for you. I’m a mesomorph, too, and I’ve found that blending spinach (or preferably kale), lemons, a few berries, and stevia sweetener is what really works for me.

  • Emmanuel

    First thanks for putting this workout online. I’m getting great results but I have a few questions. I am a an ectomorph like Zac and I have been doing this regimen for almost 2 months. Right now I am lifting 20 pound dumbells because I can’t go to the gym. I want to get to 180 pounds and right now I am at 169. Should I add more weight? Is there a max weight I shouldn’t go past? Do you have any recommendations for protein supplements? I use body fortress right now but I don’t like that it has creatine in it.

    I don’t do power cleans because they are dangerous if your form is wrong, do you have any ideas on what I could replace them with? I do ab exercises on my off days about 150 reps. Does it have a negative effect on the regimen? Finally, can you give me a list of things to eat high in protein? I only eat baked chicken, sweet potatoes, scrambled eggs in olive oil, oatmeal, mixed veggies, baked tilapia, and brown rice. I don’t think I’m eating enough as I eat about 4 times a day. Plus I snack on healthy no salt trail mix with pistachios, almonds, raisins, and cranberries. I would appreciate it if you could answer my questions. Thank you.

    • http://www.popworkouts.com Chris Davis

      Emmanuel, great to hear about your results! No max weight, so add more weight if you can, or modify your workout with bodyweight exercises, instead. I use Muscle Milk, just because you can get a huge bag for cheap. Creatine is proven to help grow muscles, but cycle in and out of using it.

      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.

  • Oscar

    Hello

    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

    • http://www.popworkouts.com Chris Davis

      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

    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?

    • paul

      also what diet would company the first routine ?

      • http://www.popworkouts.com Chris Davis

        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

          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

          • http://www.popworkouts.com Chris Davis

            Paul,

            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.

    • http://www.popworkouts.com Chris Davis

      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!

      • Briggs

        When you say that Zac Efron would completely stop working out with this when he wasn’t shooting movies, did you mean he switched to a new workout? Or does he stop working out completely? And in that case is this exercise meant to build muscle super fast if you work right and eat right?

        I also have a question about my body type. I’m 6 foot and 150. I have broad shoulders and I can get lean fairly quickly if I’m working hard enough. But I don’t gain fat easily at all. I can stay at a constant 12% body fat with eating junk food and still look somewhat cut? This really confuses me on my body type. Because I’m a skinny dude. But I don’t have that much trouble gaining muscle. Maybe it’s because when I’m in season training I’m eating tons to compensate for my heavy workouts and that makes me gain weight? I’m just scared that this workout isn’t my body type at all and I’ll be wasting precious off season time doing an in correct workout.

        • http://www.popworkouts.com Chris Davis

          Zac Efron says he stopped working out completely, when filming for “Lucky One” was done. This was because the Navy SEAL workout was so intense. The 3-2-1 workout (1st workout mentioned) is done by lots of Hollywood actors while on set filming.

          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.

      • paul

        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 ?

        • http://www.popworkouts.com Chris Davis

          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.

  • Briggs

    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?

    • http://www.popworkouts.com Chris Davis

      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

    Is it bad to do core everyday? I have heard that you should alternate days with core giving yourself a day or two off.

    • http://www.popworkouts.com Chris Davis

      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

    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!

    • http://www.popworkouts.com Chris Davis

      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

    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?

    • http://www.popworkouts.com Chris Davis

      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

    But is this workout suitable for 14, or 15 years old guys?

    • http://www.popworkouts.com Chris Davis

      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!

  • Joe

    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?

    • http://www.popworkouts.com Chris Davis

      Start with the 3-2-1 workout. It is more structured, and easier to do. After 4-6 weeks, move up to the Navy SEAL workout. By sticking to the same workout routine, you can challenge yourself each week to do more reps and iron pushing than the week before.

      Once you’re happy with your improvements, or feel like you’re hitting a plateau, it’s a good time to move on to a different workout.

  • Joe

    Thanks for your reply!
    Last question… do you feel the 3-2-1 has enough variety for biceps and triceps? Would you recommend adding for bis and tris?

    • http://www.popworkouts.com Chris Davis

      The 3-2-1 workout is about total body conditioning. It’s a good workout for people who want to get lean and toned. But, if you want to get ripped biceps and triceps, I agree you may need to add to the workout routine.

      Check out The Rock Workout, it’s the most popular workout right now. Also, I would highly suggest looking at the Jason Momoa/ Conan the Barbarian Workout. I like his arms routine the best.

      You take a few arms exercises, and do 7 sets of 7, 6 sets of 6, then 5 sets of 5. If I can’t make it to the gym, I just do bicep curls, hammer curls, and triceps extensions with this routine. It gets your arms pumped! Because the biceps and triceps are smaller muscles, this high volume approach works the best.

  • piero

    hi chris, I was wondering if it is better to have breakfast before ramona’s braganza training?! …thank u!

    • http://www.popworkouts.com Chris Davis

      If you’re doing the workout first thing in the morning, then do it on an empty stomach. This will optimize fat-burning. When you wake up, your body has energy reserves for 30-40 minutes of exercise. If you’re doing it at any other time, make sure to have a meal with protein and complex carbohydrates about 30 minutes before working out. This will ensure that you have adequate energy to get the workout done efficiently.

  • piero

    thanks a lot chris!!!

  • Tony

    HI Chris- I am 5’9 and weight 150. I went to the get a fitness test from my gym and it shows I have about 21% body fat. Most of which is probably around my mid-section. I am debating whether I should try the Zac Efron 321 workout or would the Channing Tatum workout be best. I don’t want to get too bulky but I also want to lose a lot more bodyfat. Is one workout better than the other?

    • http://www.popworkouts.com Chris Davis

      Here’s a challenge:

      For a fat-burning workout, do the Channing Tatum workout first thing in the morning on an empty stomach. Hop out of bed, get a bit of coffee, pre-workout drink, or even just (lemon) water, then get right into the routine. Focus on form, but get things done fast. Invest in 25 pound dumbbells, or whatever is right for you, or merely sub in one-legged pushups for the Military Press exercise. Also, get a jump rope, or simply jump in place with a pretend rope, while focusing on getting your knees high off the ground each jump. Doing this workout first thing in the morning on an empty stomach will maximize fat burning.

      Then, in the afternoon do the Zac Efron 3-2-1workout. Since the 3-2-1 workout requires a gym or at least some equipment, it’s hard to do it at home. So, do it later in the day when you’ve got time to get to the gym. Do the 3-2-1 Zac Efron workout 30 minutes after a meal that includes a protein, starch, and green vegetables for best results. For fat-burning, make sure that you go at a fast pace. Stick to the routines, eat a clean diet, and let me know how it goes!

  • barzi

    hi chris , i am 5’9 and 80 kg , i want my body to be like zac efron’s body so do you thing that is suitable for me to do that training program ?

    • http://www.popworkouts.com Chris Davis

      Yes, totally. Just remember you have to be just as strict about your diet as your workout. If you’re looking to gain weight, make sure to eat a lot like Zac Efron did. If you’re looking to loose weight, then you can cut back, and focus on the right foods. Let me know if you have more questions.

  • frodo

    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

    • http://www.popworkouts.com Chris Davis

      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?

    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?

    • http://www.popworkouts.com Chris Davis

      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

    What weight was Zac Efron using? I am using 10 kg per dumbell…

  • Luis

    “Repeat Strength Training Circuit #1, 2 more times” this means 3? 2 more than the one I’ve already done?

    • http://www.popworkouts.com Chris Davis

      Correct, you got it right!

  • Todd

    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.
    Thanks

  • Tj

    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.

  • Jack

    Hi Chris,

    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?

    Thanks!!!

    • http://www.popworkouts.com Chris Davis

      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.

      • Jack

        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?

        I read a book saying to eat only about 100 calories every hour to help maximize weight loss, making a total of about 1600 calories a day, would that be smart for this type of exercise?

        • http://www.popworkouts.com Chris Davis

          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

            Great thank you!! All that info helped! I have about 3 months to a wedding, hopefully I’ll come back with great results!

            • http://www.popworkouts.com Chris Davis

              Good Luck! Let me know how it goes, and if I can be of any more help.

  • Jack

    Also, would it be smart to take any pre-workout before and basic whey protein after?

    • http://www.popworkouts.com Chris Davis

      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.

  • Jack

    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?

    • http://www.popworkouts.com Chris Davis

      Yea, it’s a little confusing. I’m slowly putting each workout into table form. This should make it easier to read. For example:

      (Strength I)
      Dumbbell Bench Press (20 reps)
      Dumbbell Flys (20 reps)
      Bar Dips (30 reps)
      (Repeat Strength Training Circuit #1, 2 more times)

      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

    could you use this workout to cut weight as well or would you stick to the 3-2-1 workout to cut weight

    • http://www.popworkouts.com Chris Davis

      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

    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?

    • http://www.popworkouts.com Chris Davis

      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.

  • Ali patel

    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

  • http://www.popworkouts.com Chris Davis

    Aim for 3 sets of 20, each exercise.

  • Jack

    Should this be better to workout before or after eating?

    • http://www.popworkouts.com Chris Davis

      Either first thing in the morning, on an empty stomach. Or, anytime in the day 1/2 hour after eating protein/carbs.

  • kevin

    for the core section do you only do 20 reps each exercise, or do you do sets as you do in the strength?

    • http://popworkouts.com Chris Davis

      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

    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

    • http://popworkouts.com Chris Davis

      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.