Zac Efron Beach Body Program

The purpose of the program is to allow you to be more confident when you need to. I’ve always been very insecure in my looks and working out has changed that for the better. 
In order to get the most out of this program, I would recommend eating at maintenance calories and 1 g of protein per lb of body weight for the first 8 weeks to focus on overload and packing on size. Next, eat in a 250-500 calorie deficit and do about 45 minutes to an hour of cardio every single day to shred off any excess body fat. Consume 1.3 g of protein per lb of body weight.Continue this until you are satisfied with your results. 
Disclaimer: Do not eat in a large calorie deficit if you are under the age of 18 or you have not finished puberty. If you have any physical or mental disabilities or have past health issues please consult a doctor before following this program. I do not have any professional qualifications so always take a medical opinion over my program. I am simply a guy who considers himself knowledgeable and interested in fitness and loves to help people.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Standing Shoulder Press (Dumbbell)

Bench Press (Barbell)

Pull-Up (Bodyweight)

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Overhead Tricep Extension (Cable)

Shoulder/Arm Dominant Upper

Barbell Row

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Military Press (Barbell)

Face Pull

Back Dominant Upper

Squat (Barbell)

Walking Lunge (Dumbbell)

Clean Deadlift

Hip Thrust (Barbell)

Leg Extension

Quad/Glute Dominant Lower

Romanian Deadlift (Dumbbell)

Nordic Curl

Leg Curl

Hamstring Dominant Lower

Dip (Weighted)

Lateral Raise (Dumbbell)

Chest/Shoulder Dominant Upper

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