Zac Efron’s training program for “Neighbors”
Since the movie “Neighbors”, I’ve noticed that a lot of men, especially young men, are trying to figure out how the hell Zack Efron came to his ripped and aesthetic look ?!
In general, if you start a cutting phase and manage to get under 10% body fat along with proper nutrition and training, you could certainly get a body that would surprise you.
Most men will not really need to be massive to look like Zack.
Instead, they will have to focus primarily on a proper diet that will cause them to lose body fat while they try as much as possible to get stronger at some specific exercises.
But let’s face it, in order to achieve this level of body fat and maintain a high muscle mass… It takes time.
Only those who really be consisted will achieve a ripped and aesthetic body.
So here’s Zac Efron’s plan for neighbors:
“RPT- REVERSE PYRAMID TRAINING”
Each time it is listed what it means is that you will need to make 3 sets of reverse pyramid
First set: 4-6 reps
Second set: 6-8 repetitions
Third set: 8-10 repetitions
The main goal of a reverse pyramid is to perform the highest number of reps within the listed reps.
For example, the first set you have to perform 4-6 repetitions of the shoulder press exercise, then you will try to do 6 repetitions, if you did, next training increase the weight by 2.5 kg each side. As long as you have not reached the high rep range, do not add weight.
REST PAUSE
With REST PAUSE you will be asked to perform one set with lots of repetitions along with “mini sets” with 15-20 seconds rest between sets.
The restriction of your rest time after the high reps set causes the body to retain recruitment of muscle fibers for a limited time.
4-5 of these “mini-sets” are all you need to activate high levels of muscle mass.
It’s important to remember – you want to use the same weight in mini-sets like the weight you make the active set (the set where you will perform 12-15 reps). This is because you rest only 15-20 seconds.
Sunday – shoulders / back / arms
Dumbells shoulder press
First set: 4-6 reps
Second set: 6-8 repetitions
Third set: 8-10 repetitions
weighted pull-ups (wide grip)
First set: 4-6 reps
Second set: 6-8 repetitions
Third set: 8-10 repetitions
Lying Triceps Extensions
First set: 4-6 reps
Second set: 6-8 repetitions
Third set: 8-10 repetitions
Standing barbell curls
First set: 4-6 reps
Second set: 6-8 repetitions
Third set: 8-10 repetitions
Cable hammer curls rope attachment 12-15 repetitions + 4 sets of 3-5 repetitions (REST PAUSE)
Tuesday: Legs / Shoulders
Sumo deadlift
First set: 3-4 repetitions
Second set: 4-5 repetitions
One-legged dumbbell squat
First set: 6-8 repetitions
Second Set: 8-10 repetitions
Calf rises
First set: 12 reps
Second set: 10 reps
Third set: 8 reps
Fourth set: 6 repetitions
Standing dumbbell lateral raises: One REST PAUSE set
12-15 reps + 4 mini sets of 3-5 reps
Horizontal abduction with cables:
One set of 12-15 reps + 4 mini sets of 3-5 reps
Thursday: chest/arms
Incline dumbbell press
First set: 4-6 reps
Second set: 6-8 repetitions
Third set: 8-10 repetitions
Barbell bench press
First set: 4-6 reps
Second set: 6-8 repetitions
Third set: 8-10 repetitions
Standing barbell curls
First set: 4-6 reps
Second set: 6-8 repetitions
Third set: 8-10 repetitions
triceps extension with rope
First set: 12 reps
Second set: 10 reps
Third set: 8 reps
Fourth set: 6 repetitions
Cable Hammer Curls Rope Attachment
First set: 12 reps
Second set: 10 reps
Third set: 8 reps
Fourth set: 6 repetitions
The key to Zack’s physique in Neighbors is his low BF% and his arms. Zach did not work on his chest and back too much. As an actor he had to look according to the look of a college boy, so he had to look like any young man with the main goal of big arms and shredded midsection.
So the key to Zack’s training was to have less work to the chest and back.
For shoulders and arms, Zack had to combine heavy training with “Pump” training to maximize muscle mass.
This allowed him to build muscle in these muscle groups faster. Now, to make sure his abs definition was on point, he had to train his midsection several times a week to get a better definition. When you’re in a low body fat and you add a bit of muscle to your abdominal muscles it looks even better!
Zack’s weight and body fat%:
Zac Efron stood at 172 cm and weighed between 70-72 kg on about 9% tops.
This look is the sight most women like, ripped, aesthetic and not too muscular.
Today people are trying to build as much muscle mass, as they forget about aesthetics, toning, proportions. So being in the 8-10% fat range is the perfect place for the Hollywood look.
What do you think about the article
“Zac Efron’s training program for Neighbors”
Do you have anything else you’d like to add or ask?
I’d love to know in the comments section below
Don’t Know Where To Start?
START HERE
Check Out
THE MIND BODY PODCAST
Do You Want 1-1 Online Consulting With Lidor Dayan?
Click Here For More Details
