Zac Efron standing shirtless outdoors by the palm trees, looking ripped and muscular

Zac Efron

Actor, Singer

Zac Efron is a renowned fitness star, Hollywood actor, and signer originally from San Luis Obispo, California. Zac is known around the world for his blockbuster movie roles, such as Matt Brody in Baywatch, and Mike O’Donnell in 17 Again.

Alongside his acting career, Zac is also famous for his amazing fitness transformations. While filming for Baywatch, Zac followed a ‘no-stone left unturned’ approach towards his training and nutrition – doing whatever it took to get the best results.

After just 12 weeks of preparations, Zac achieved his goals for the movie. He carved out a chiseled physique at 5% body fat, leaving everyone in awe with his transformation.

With his blockbuster movie roles, remarkable physique, and larger than life personality. Zac has established himself as one of the most famous actors in Hollywood – here’s his story:


Zac Efron doing pulls ups, looking ripped and healthy

“Personally, I was never the cool kid. I was always sort of a bookworm. I would just like to be more like Troy, because he’s so cool.”

Athlete Statistics

Full Name: Zachary David Alexander Efron
WeightHeightAgeDate of Birth
165 - 175lbs (74.8 - 79.4kg)5'9" (175cm)36October 18, 1987
AmericanActor, Singer2010, 2000
Weight165 - 175lbs (74.8 - 79.4kg)
Height5'9" (175cm)
Date of BirthOctober 18, 1987
ProfessionActor, Singer
Era2010, 2000


Zac Efron posing for a photo in white tank top looking fit and lean

“I’m very competitive by nature. And I like to be the underdog – It’s the best way to win. To come from behind and win is a great feeling!”


Film History

Year Title Role Awards
2003 The Big Wide World of Carl Laemke Pete Laemke
2003 Melinda’s World Stuart Wasser
2004 Triple Play Harry Fuller
2004 Miracle Run Steven Morgan
1 award (1 nomination)
2005 The Derby Stallion Patrick McCardle
2006 If You Lived Here, You’d be Home Now Cody
2006 High School Musical Troy Bolton
4 awards (3 winnings; 1 nomination)
2007 Hairspray Link Larkin
14 awards (8 winnings; 6 nominations)
2007 High School Musical 2 Troy Bolton
7 awards (4 winnings; 3 nominations)
2008 High School Musical 3: Senior Year Troy Bolton
9 awards (6 winnings; 3 nominations)
2009 17 Again Mike O’Donnell (teen)
6 awards (3 winnings; 3 nominations)
2009 Me and Orson Welles Richard Samuels
2010 Charlie St. Cloud Charlie St. Cloud
7 awards (1 winning; 6 nominations)
2011 New Year’s Eve Paul
1 award (1 nomination)
2012 At Any Price Dean Whipple
2012 The Paperboy Jack Jansen
2 awards (1 winning; 1 nomination)
2012 The Lucky One Logan Thibault
5 awards (3 winnings; 2 nominations)
2012 Liberal Arts Nat
2012 The Lorax Ted Wiggins (voice)
1 award (1 nomination)
2013 Parkland Dr. Charles James “Jim” Carrico
2014 That Awkward Moment Jason Flynn
6 awards (1 winning; 5 nominations)
2014 Neighbors Teddy Sanders
10 awards (2 winnings; 8 nominations)
2015 We Are Your Friends Cole Carter
2016 Mike and Dave Need Wedding Dates Dave Stangle
2016 Dirty Grandpa Jason Kelly
2016 Neighbors 2: Sorority Rising Theodore “Teddy” Sanders
3 awards (1 winning; 2 nominations)
2017 The Disaster Artist Dan Janjigian
2017 Baywatch Matt Brody
3 awards (1 winning; 1 nomination)
2017 The Greatest Showman Phillip Carlyle
2018 The Beach Bum Flicker Post-production
2018 Extremely Wicked, Shockingly Evil and Vile Ted Bundy Filming


Year Title Role Notes
2002 Firefly Young Simon Tam Episode: “Safe”
2003 The Guardian Luke Tomello Episode: “Without Consent”
2003 ER Bobby Neville Episode: “Dear Abby”
2004–2005 Summerland Cameron Bale Lead role; 16 episodes
2005 CSI: Miami Seth Dawson Episode: “Sex & Taxes”
2006 NCIS Danny Episode: “Deception”
2006 The Suite Life of Zack & Cody Trevor Episode: “Odd Couples”
2006 Heist Pizza Delivery Guy Episode: “Pilot”
2006 The Replacements Davey Hunkerhoff Episode: “Davey Hunkerhoff/Ratted Out”
2008–2014 Robot Chicken Various Voice role
4 episodes
2009 Saturday Night Live Himself 2 episodes
2009 Entourage[34] Himself Episode: “Security Briefs”
2014 Running Wild with Bear Grylls Himself Single episode; Season 1 Episode 1



Zac Efron walking shirtless outdoors looking fit and lean

“I’ve been doing musical theater since I was a kid. And look for a CD from me in the future. I want to write all the songs!”


Zac’s Background

Zac Efron was born and raised in California, USA. He has a brother Dylan, father David, and mother Starla.

Growing up, Zac was extremely ambitious and hard working. He recalls being angry at himself every time he got a bad grade in school.

“I wore goofy hats to school and did musical theater. Most people thought I was a dork. But if you have a sense of humor about it, no one can bring you down.”

Potential for Acting

When Zac was 11, his father noticed that he had the potential to go a long way in the film industry. As a result, he encouraged Zac to begin acting.

Listening to his father’s advice, Zac took up acting in high school theaters and different productions. He also began taking signing lessons – music and singing were something that Zac was passionate about from an early age.


Zac Efron posing for a photo while standing in a pool

Early Career

Because of his awesome acting and singing performances, Zac was soon noticed by Robyn Metchik, his drama teacher.

Impressed by Zac’s acting, Robyn went on to recommend him to different agents in Los Angeles. As a result, Zac was soon signed to a high-profile creative artists agency.

Zac’s Rise Within the Film Industry

After graduating from college, Zac began devoting all of his time to acting. He had some of his first guest roles in different TV series, including Er, The Guardian, and Firefly.

As Zac’s acting career progressed, he began appearing in more popular movies and TV shows. Such as Lifetime, and Miracle Run, where he was nominated for the Young Artist Award.

While this was already a huge success for Zac, his best was yet to come.


It was in 2006 when Zac’s acting career reached a turning point. That year, Zac performed in a teen musical TV movie, High School Musical. The movie became a huge success, with Zac Efron becoming a well-known name on the big screen.

The following year, in 2007, Zac appeared in yet another successful movie called Hairspray.

Several months later, he took part in the sequel of High School Musical movie, where he once again played his famous role of Troy Bolton.

The movie aired on the Disney Channel in late summer 2007 and became a huge success once again – propelling Zac’s career to even greater heights.


Zac Efron's fitness transformation beofre-after

Zac Efron’s fitness transformation.

2009-2014 Period

Between 2009-2014, Zac made a name for himself by appearing in highly successful TV shows and movies, including;

  • Me and Orson Welles
  • Liberal Arts
  • The Paperboy
  • The Lucky One
  • Parkland
  • That Awkward Moment

The Peak of His Career

By 2014, Zac Efron’s career was in full swing. He appeared in famous comedies, dramas, and music videos, establishing himself as one of the most renowned actors in Hollywood.

One of Zac’s most successful movies to date is Baywatch, where he starred along the likes of Dwayne “The Rock” Johnson, Kelly Rohrbach, and Alexandra Daddario.


Zac Efron standing outdoors, showcasing his chiseled physique

Alcohol and Substance Abuse Problems

Although Zac boasts a successful career, his way to the top wasn’t easy. Throughout everything, Zac had moments where he struggled with alcohol and substance addiction.

In 2013, Zac decided to seek help to beat his addictions once and for all. After numerous ups and downs, he was eventually able to overcome this dark period in his life.


Zac Efron lifting a construct in front of numerous people that stand by the pool, looking ripped and fit

“I was influenced when I was younger by the cartoon movies that Disney put out, like Cinderella and what not. I watched those movies over and over when I was younger and the music is ingrained in my head. Nowadays, I’m still humming the tunes. It taught me the fundamentals.”


Intense Training for Baywatch

Zac Efron’s workouts for Baywatch were constantly evolving. His coach created a three-day workout split, where Zac trained legs on one day, back and biceps on another, and arms, shoulders, and chest on the third day. Zac also trained his abs every day to keep them conditioned.

The principal feature of Zac’s workouts were supersets. This means Zac would do two exercises back-to-back without any rest. By doing this, Zac not only saved his time, he also burned more calories and improved his pump – enabling fast muscle growth.

However, not all of Zac’s exercises were focused on muscle hypertrophy. Since Zac played a lifeguard role in the movie, it was also important for him to do explosive exercises to improve his agility and speed.

By combining these training techniques, Zac was able to build a physique that was both aesthetic, and functional.


Zac Efron standing shirtless outdoors , his physique looking chiseled

Zac Efron’s Baywatch Workout

Day I: Back and Biceps

  • 1A. Straight-Arm Pulldowns
    • 3 sets of 8-12 reps, 0 sec. rest
  • 1B. Ab Rollout
    • 3 sets of 8-12 reps, 60 sec. rest
  • 2A. Seated Cable Row
    • 3 sets of 8-12 reps, 0 sec. rest
  • 2B. Suspended Row
    • 3 sets of 8-12 reps, 60 sec. rest
  • 3A. Neutral Grip Pull-up
    • 3 sets of 8-12 reps, 0 sec. rest
  • 3B. Lat Pulldowns From Knees
    • 3 sets of 8-12 reps, 60 sec. rest
  • 4A. Chin-ups
    • 3 sets of 8-12 reps, 0 sec. rest
  • 4B. Dumbbell Biceps Curls
    • 3 sets of 8-12 reps, 60 sec. rest

Day II: Legs

  • 1A. Leg Press
    • 3 sets of 8-12 reps, 0 sec. rest
  • 1B. Suspension Squat Jump
    • 3 sets of 20 reps, 60 sec. rest
  • 2A. Swiss Ball Hip Extension
    • 3 sets of 8-12 reps, 0 sec. rest
  • 2B. Swiss Ball Leg Curl
    • 3 sets of 20 reps, 60 sec. rest
  • 3A. Reverse Walking Lunge
    • 3 sets of 8-12 reps, 0 sec. rest
  • 3B. Mountain Climber on Sliders
    • 3 sets of 20 reps, 60 sec. rest
  • 4A. Dumbbell Romanian Deadlift
    • 3 sets of 8-12 reps, 0 sec. rest
  • 4B. Kick Butts
    • 3 sets of 20 reps, 60 sec. rest
  • 5A. Unstable Single-Leg Calf Raises
    • 3 sets of 8-12 reps, 0 sec. rest
  • 5B. Suspension Trainer Single-Leg Squat Hop
    • 3 sets of 20 reps, 60 sec. rest

Day III: Arms, Chest and Shoulders

  • 1A. Dumbbel Squat Front Raises
    • 3 sets of 8-12 reps, 0 sec. rest
  • 1B. Cross-Body Cable Raises
    • 3 sets of 8-12 reps, 60 sec. rest
  • 2A. Dumbbell Floor Press
    • 3 sets of 8-12 reps, 0 sec. rest
  • 2B. Push-ups
    • 3 sets of 8-12 reps, 60 sec. rest
  • 3A. Incline Dumbbell Press
    • 3 sets of 8-12 reps, 0 sec. rest
  • 3B. Dumbbell Overhead Press
    • 3 sets of 8-12 reps, 60 sec. rest
  • 4A. Chest Cable Flys
    • 3 sets of 8-12 reps, 0 sec. rest
  • 4B. Bosu Plyo Push-up
    • 3 sets of 8-12 reps, 60 sec. rest
  • 5A. Single-Arm Pushdowns
    • 3 sets of 8-12 reps, 0 sec. rest
  • 5B. Single-Arm Curls
    • 3 sets of 8-12 reps, 60 sec. rest


Zac Efron walking on the beach with The Rock Dwayne Johnson

Zac Efron on the beach with Dwayne “The Rock” Johnson.

“One time I went into a restroom and a girl followed me in. I signed an autograph for her in the sink. It was pretty funny because she was in a guy’s restroom and she wasn’t embarrassed at all.”


Dieting for Baywatch

In order to sculpt his physique for Baywatch, Zac had to follow a strict, whole-food based diet. He avoided anything that was refined or processed, including flour and sugars.

For example, Zac could eat quinoa, but he wasn’t allowed to eat quinoa crackers. He could eat brown rice, but not brown rice pasta. Whatever food he ate, it had to be 100% organic.

Overall, Zac was allowed to have a cheat meal once per week. For the most part, his diet consisted of;

  • Vegetables – kale, spinach
  • Whole grains – quinoa, brown rice
  • Seeds and nuts – walnuts, pumpkin seeds
  • Fruits – blueberries, apples, strawberries
  • Lean proteins – chicken breast, grass-fed beef, salmon, egg whites

For supplements, Zac only took whey protein. He made sure that the protein was ultra-filtered and unflavored, without any additional ingredients.


Zac Efron walking on the sea shore looking fit and lean

“I might not be the greatest actor, but I walk into every project willing to work hard.”

Idols and Influences

Zac Efron is not only an inspiration for people who watch him on TV. He’s also a huge influence for fitness enthusiasts who want to build a physique as great as his.

Zac’s awe-worthy body transformation, which showcases how much effort it’s needed to build a great physique, is one of many contributors to his immense popularity amongst generations of people.


Zac Efron holding a rope while being shirtless, his physique looking chiseled and ripped

“I know I’ve been lucky. But it’s what you do with that luck afterwards that really defines whether you stick around.”

What we can learn from Zac Efron

Looking through Zac Efron’s career and his accomplishments, there’s one thing that makes him as successful as he is today – a constant thirst and desire to achieve greatness.

From acting in blockbuster movies, writing and singing songs, to achieving jaw-dropping fitness transformations. All of this was a result of Zac’s incredible drive to push forward and see how far he could go in life.

Ultimately, if there’s only one thing that we can learn from Zac Efron, it would be; the influence we have on others matters more than glamour and riches.

Leave a comment

Your email address will not be published. Required fields are marked *

I never knew any of these things about Zac Efron. He is so cute and a great role model! I just have a question,: Who is he currently dating?

Me and my friend Gabbie say that you are our future husband and we want you to know that we would never let you down and plz replie

165-175 pounds ? That seems a bit low. Mike Tyson is about the same height and has a similar build and weighs 218 pounds. I would be surprised if Zac was less than 210.

Awesome singer, better actor. Sexy as hell. My future husband, I hope. Lol. Some actors/actress’ date regular people. Would be awesome if he were also part of The Greatest Showman 2, not just Hugh Jackman

You might like...

Cody Rhodes Physique


See Profile

Roman Reigns Physique


See Profile

John Cena Physique


See Profile

Jon Jones Physique


See Profile

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Nick Jonas Physique and Workout


See Profile

Kevin Heart Physique


See Profile

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level


See Profile

Tom Hardy Physique


See Profile

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Vin Diesel’s Physique


See Profile

KSI Physique: How Did KSI Get In Shape?


See Profile

Jake Gyllenhaal Physique


See Profile

Gerard Butler Physique


See Profile

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Henry Cavill Physique


See Profile

Alex Eubank Physique


See Profile

Will Tennyson Physique


See Profile

Cristiano Ronaldo Physique


See Profile

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article