The Zac Efron Workout for Neighbors
Since the movie Neighbors hit the theaters, I’ve been having more and more people asking me about the Zac Efron workout and how to get in shape like Zac Efron. You see, Zac is rocking a great looking body! He has awesome definition and just enough muscle to fill out a t shirt.
This is The Warrior Physique if we’re going by Kinobody terminology. Basically if you were to do a proper body transformation and cut down to under 10% body fat with solid training you would very well end up with this type of physique.
So most people wouldn’t actually have to bulk up to look like Zac. Instead, they’d need to start dialing in their nutrition to facilitate fat loss while focusing on getting stronger in the gym on some key movements to create a certain look that we’ll discuss later in this article.
The Zac Efron Workout Routine For Neighbors
Monday – Shoulders, Back & Arms
Seated DB Shoulder Press: 4-6, 6-8, 8-10 (RPT)
Pull ups or Chin ups: 4-6, 6-8, 8-10 (RPT)
Skull Crushers: 4-6, 6-8, 8-10 (RPT)
Hammer Curls: 4-6, 6-8, 8-10 (RPT)
Cable Curls: 12-15 reps + 4 sets of 3-5 reps (Rest Pause)
Wednesday – Legs & Shoulders Isolation
Sumo Deadlift: 3-4, 4-5 reps (RPT)
Bulgarian Split Squat: 6-8, 8-10 (RPT)
Calf Raises: 12, 10, 8, 6 (SP)
Lateral Raises: 12-15 reps + 4 sets of 3-5 reps (Rest Pause)
Bent Over Flyes: 12-15 reps + 4 sets of 3-5 reps (Rest Pause)
Friday – Chest & Arms
Incline Bench Press: 4-6, 6-8, 8-10 (RPT)
Flat Bench Press: 4-6, 6-8, 8-10 (RPT)
Barbell Curls: 4-6, 6-8, 8-10 (RPT)
Cable Rope Push Downs: 12, 10, 8, 6 (SP)
Cable Rope Curls: 12, 10, 8, 6 (SP)
Zac Efron Abs Workout Video
Workout Breakdown
This Zac Efron workout routine will build muscle on your entire physique on a weekly basis. The muscle group that will experience the most growth are the biceps. The biceps will be getting hit hard twice per week with one heavy exercise for a few sets. And one light exercise for high reps and short rest periods. This will maximize muscle growth!
The shoulders are also getting hit heavy on Monday with shoulder presses and light on Wednesday with isolation movements. I’ve had awesome results with this shoulder training strategy with myself and clients. The triceps are getting hit a lot indirectly from pushing movements, and they’re also getting worked heavy on Monday with skull crushers and light on Friday with rope push downs.
The chest and back are both getting hit heavy once per week. This is to add some muscle and strength without overdoing it. For the Zac Efron workout we want to add some muscle to the chest and back but we don’t want to overdo it. Finally, the legs are hit once per week on Wednesday. The legs typically don’t need much work. We want to be strong and athletic but we don’t want huge legs.
The key is just to do 2-3 lowerbody movements once per week with an emphasis on adding sleek proportion by building up the VMO and calves. If you overdo it on the legs, you’ll build too much lowerbody size and you’ll be stuck with chaffing inner thigh’s and sloppy fitting pants.
Workout Notes
RPT = Reverse Pyramid Training. Reduce each set by 10%. Rest 2-3 minutes between sets.
SP = Standard Pyramid Training. Pick a weight you can do for 12 reps. First set is 12 reps, followed by 10, 8, 6. Rest only 30-45 seconds between sets. Use the same weight for all sets. As fatigue sets in, you will naturally have to reduce the reps by 2 with each set. You can learn more about it here – Dual Pyramid Training
Rest Pause = Pick a weight you can do for 12-15 reps. First set is for 12-15 reps followed by 4 sets of 3-5 reps with the same weight. Only rest 15-20 seconds between sets. This allows for enhanced muscle fiber activation. You can learn about it here – The Muscle Pump of the Gods
How to Look Like Zac Efron in Neighbors
The key to Zac Efron’s physique is his leanness, abs density and arm development. Zac didn’t build his chest or back up too much. Playing a young college kid, Zac needed to look like a regular guy. If he added a lot of mass to his chest and back he would look too big in his clothes.
So the key to the Zac Efron workout is to do low volume on the chest and back. This will build strength and add the perfect amount of muscle. For the arms and shoulders, Zac had to combine heavy lifting and pump training for maximum muscle growth.
This allowed him to build muscle size in those areas at a much faster rate. This is really the key to his physique. Now to ensure his abs showed nicely, he also had to work his abs hard a few days per week. When you are at a low body fat (10% or less), and you add a little muscle to your abs, it shows big time!
What Was His Weight And Body Fat % In Neighbors?
Zac Efron stands 5’8 tall and weighs in at around 155-160 lbs at approximately 9% body fat in the comedy flick Neighbors. He’s by no means huge or shredded! He’s what I would refer to as chiseled with a good level of muscle development. Interestingly enough, I’ve heard over and over again about how girls absolutely love his body.
In fitness and bodybuilding, people often become consumed with trying to build more and more muscle. They forget that fitness, like all pursuits in life, is subject to the law of diminishing returns. Once you build up a solid level of muscle mass, you’re set! Similarly, it’s not about getting as lean and shredded as possible. Getting down to the 8-10% body fat range is the sweet spot for the Hollywood look.
So the reason chicks dig Zac’s physique is because it’s not overdone. He looks like a normal fun guy that happens to be in awesome shape. He’s rocking a nice balance of definition and muscle development and his physique is built up in an aesthetic way.
Here Are The Specifics – The Zac Efron Workout Q&A
1. How should I warm up for the Zac Efron workouts?
I cover this extensively in this article – how to warm up for lifting weights
2. What should I do for abs?
To get Zac Efron abs, I’d suggest doing the V Abs Workout 2x per week. You can do this at the end of the Monday & Friday workout or you can do it on separate days.
3. What about cardio, I really need to lean down?
Cardio will not get you lean. Getting to a low body fat requires you to dial in your nutrition. It means eating the proper calorie and macronutrient intake (protein, fats and carbs) to allow you to burn body fat, retain/increase muscle mass and support testosterone and fullness. This is what my Warrior Shredding Program is about.
4. I’m only lifting 3 days per week, won’t 4-6 workouts be more effective?
Nope. After three intense lifting sessions per week, the law of diminishing returns kicks in. The increased training volume is off set by inhibited recovery and a drained central nervous system. By lifting three days per week, you experience greater neural recovery and strength gains tend to be a lot better.
5. I have a lot of body fat to lose, what should I do?
If you’re 20% body fat or higher, I would definitely suggest my aggressive fat loss program. This course is downright effective at dropping fat quickly in one of the simplest and effortless ways. If you only have 5-15 lbs of fat to lose, your best bet is to get my warrior shredding program, this will allow you to build muscle as you strip the last bit of fat off your body.
6. I’m very skinny, how should I eat?
In order to follow the Zac Efron diet and get the Zac Efron look, you’ll want to ensure you’re eating sufficient calories to gain about half a pound per week. This will allow you to gain almost entirely lean mass. It doesn’t matter if you just eat clean food, it comes down to hitting the right calorie intake with a good balance of proteins, fats and carbs.
If you’re not gaining weight, eat more. If you’re gaining too much weight, eat less! For a good starting point, aim for about 16 calories per pound of body weight for bulking up. If you’re gaining more than 0.5 lbs after the second week, drop the calories by 200. If you’re not gaining weight, increase the calories by 200.
If you already know your maintenance calorie intake, I’d suggest going about 250-300 above that. Protein should be around 1g per pound, fat around 25-30% of total calories and carbs should make up the rest.
7. What supplements should I take for the Zac Efron Workout?
There’s really no need to take any supplements for the Zac Efron Workout. If you have trouble eating enough protein then a whey protein supplement can be beneficial. For overall health, mood and cognition a good quality fish oil is recommended. Vitamin/mineral supplements can be helpful if you have any deficiencies.
A good quality creatine supplement is useful for packing on muscle mass, but is definitely not necessary. Finally, some caffeine as an appetite suppressant and pre-workout is highly useful. I stick to good ol black coffee, which is just amazing. But some people prefer to use pre-workout formula’s instead.
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195 Comments
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Hey Greg, I currently have the warrior shredding program, and wanted to know if I wanted this kind of body. Would I follow these workouts? or I stick with the program? there are some differences, that why I wanted to know. Thanks
Stick to the program.
Hey Greg if I already have a good amount of size and am fairly cut will the zac efron workout help me to get more cut while maintaining at least some of my size? Thanks man
be in a slight caloric deficit
Hey Greg, is there any alternative exercise to replace pull ups?
if you can’t do them then do lat pull downs till your relative strength comes up
Greg, great article my question is for instance Barbell Curls are after chest exercises. So would I have to warm up for Barbell Curls also or could I go straight into them after bench? Thanks
you don’t need to warm up for barbell curls.
Hey Greg, could i do this workout with intermittent fasting?
Hi Greg,
I’ve been following this program religiously for just about less than 11 weeks and whilst I’m getting fast strength gains and quite quick muscle development I was wondering what would you think is best to do after 12 weeks-or-so?
I’ve found a kinobody blueprint that I’m quite keen on starting soon, although I’m not entirely sure? I want a way to make epic strong gains because it seems that 20kg(c.40lbs) isn’t much in the fitness places since most people say that can do 100lbs+ (c.50g) :’)
I’m really loving all your advice! Very tempted on checking out your greek god program at some point soon hopefully!
definitely pick up the GGP for faster strength gains.
Greg what could I change out for skull crushers?
Cable rope push downs.
Hey greg should I do a deload week for this program and if so, what week should I do it on. This week is my fourth week following the routine and I’ve been going heavy the last two weeks
There’s really never any need to deload to be honest. If you’re taking proper rest and training 3x per week, you’ll be fine. If you stall on an exercise, switch it to a similar variation.
Are those the only abs exercises that’s gonna lead to have those great abs? I’d love to know if there are others that i can do.
About the Superhero program, is it too intense? Do you have to spend too much time on the gym or with hour or hour and a half it’s enough? (doing the excercises properly, of course) In case you don’t find the machine on the gym, can some excercises be changed for others and get the same results?
You don’t need that many abs movements to get a great core. You just need to challenge yourself on a few different variations. The superhero program is not too intense. It’s 3 workouts per week that last 50-70 minutes.
Hey Greg,
I’m really happy with this routine because one can really see the results and it’s not other routines ever seen over the internet and that doesn’t get results. This one i got those really quick.
The superhero program got my attention since I love superheroes, but the thing is i’m 5’6” and i don’t know if i’ll look good with a superhero body type. Do you recommend to jump from the zac efron routine to the superhero routine?
Keep the good work man! This really is a good website, highly recommend it!
Awesome to hear it’s going well man! And yes, the superhero program will take things much further. The superhero bulking program is not just for the taller guys! It works regardless of your height. The difference is, someone that is shorter will have different measurements. So if you’re 6’2 vs. 5’6, you’ll have vastly different shoulder and waist measurements. But the proportions will be the same. This ensures you don’t look short and stocky, but rather, you look strong, muscular and well proportioned.
Can you do Friday’s workout on Monday and the other way around?
Yes.
Hi Greg,
I’ve doing this Zac Efron’s workout and i gotta tell ya, it really works! The thing is that i can’t get the 8-10% body fat. I’m not fat but i kinda have a tiny belly. What would you recommend? Do you have a diet or a guide to get that % of body fat?
Then, since i’ve been doing this workout for months, should i change something? keep doing the same? or change to another workout?
I hope you can help me.
Thanks man! It is a killer workout. If you have fat to lose, your best bet is to focus on fat loss, get lean, and then focus on gaining muscle. I would definitely suggest checking out my warrior shredding program. It is a full blown course for getting shredded while building strength and muscle density. You can learn about it here – http://shreddingprogram.com
I’d love to do that workout. Unfortunatly, it’s a little expensive for me. Here, in Argentina, paying something in dollars costs a lot. I’ve paying like half a thousand dollars (to put it in your coin) Is there any other routine i could do?
Greg,
Is it better to do 4-6, 6-8, 8-10 or do 20 reps on every exercise?
It’s not even a question. The first one of course!
Just to be sure I’m understanding correctly on the RPT ones once you reach the top then move up in weight. For instance 4-6 once I reach 6 then add weight so on and so on
Exactly!
Hi Greg,
I’m currently 5’8″, 159 pounds and 14.5% BF. Looking to get this exact look.
Should I do your WSP and then start this program? Or should I start this program straight away and just make sure I stay in a calorie deficit to cut to 9%?
To match Zac’s stats, I only need to add 5 pounds of muscle. How long should I do this program for to achieve that? Also, I already have large biceps (can’t help it, they just grow like crazy). Should I stick to the twice weekly biceps training?
Thanks
Ideally I’d start my warrior shredding program! That’s the most comprehensive and will ensure the best results.
Greg,
How long do you typically recommend following both this routine and the Superhero routine? Depending on what I’m doing/what my goals are, I normally stick with programs for 8-12 weeks.
Thanks.
8-12 weeks is perfect. 6 would be minimum.
This workout even your shoulders and biceps will develop as saying? I mean can you really super fit as an athlete?
Hey man.
So I’m cutting on this program. Its my 3rd week. I did leg day 2 days back and I still feel completely wiped out. Legs and back sore, which I don’t really mind, but my libido is gone, I’ve got a perpetual headache and a lot of weariness.
FYI I switched split squats with back squats. Last week I also did a 36 hour fast (which was stupid of me, won’t do it again).
Am I overdoing it? I feel like crap, it’s hard to get out of bed, now today I’ve got to hit chest and arms but I’m really out of it. Is it simply due to calorie intake?
Yes you’re overdoing it, but not the training, you’re overdoing the dieting. Eat more food, you shoulnd’t be starving and wiped on a cut. 12 cals per pound for cutting works great.
I’m new to your website,
What does RPT or SP mean?
thanks for the info :)
oops sorry,
didn’t see that paragraph
Hey Greg, nice article by the way. I can’t but love Zac Efrons physique. I am relatively new to bodybuilding (7-8 months). I am 16 years old at 6 feet and 155 lbs. Until now i’ve been doing a two day split. My main goal is to gain lean muscle without that much fat. Would you recommend switching out the 4-6, 6-8, 8-10 rpt to the 8, 10, 12 rpt since my goal is packing on muscle. That will also include shortening the rest period to from 2 minutes to 60-90 seconds. If i stay consistent with this program would i be able to develop a good chest or do i need to add more exercises
No stick to the 4-6, 6-8, 8-10 rep range with RPT it’s more effective.
And don’t shorten the rest period at all. You need rest to build strength and muscle. 2-3 minutes at-least.
Hey Greg!
I have a question I’d like to ask you: I’m 5’8 and roughly 130 pounds and even though most people would call me “skinny” judging by my weight and frame, I think I’m around 13-15% BF (abs are barely visible, even when flexed you can only notice them well under favourable lighting).
What should someone in my situation (“technically” skinny but with very little definition) do? Should I cut slowly until I get leaner but get even skinnier or should I try to lean bulk my way towards a higher bodyweight but losing the little definition I have in the process?
Thanks!
Good question. I would work your way down to the 10% body fat range then focus on recomping and then build you way up to 150+ lbs at 10-12% body fat.
I have read that you should change your routine once your muscles get adapted to one, so my question is whether i should continue with this workout always or could you please help me here :P
Would you recommend starting a beginner program like SS or 5×5 before doing this workout
for an absolute rookie to the gym? thnx bro would love to look like you one day!!!
Yeah that’s not a bad idea!
I also have a narrow waist but really wide hips if that makes a difference
Could a pure beginner use this workout to put on some muscle? I have big legs from cycling, but have never worked out upper body so I have a small upper body (most small body part is arms but really my upper body is small overall). This is my goal physique here
http://assets-s3.usmagazine.com/uploads/assets/articles/56851-stephen-amell-shirtless-gallery/1350415847_stephen-amell-467.jpg
Yes of course! This routine would help balance out your physique and get those aesthetics similar to Stephen Ammell.
He is such a handsome boy! His skin looks so smooth and he looks so peaceful in these pics. His mommy and daddy must be taking good care of him!
knock it off man that’s gay
Hey Greg,
How would you structure this 3 day split if we were looking to emphasize Shoulders, Back and Chest (in order to get a bigger upper body) instead of Arms (i don’t mind neglecting arms a bit)?
I’m looking to “fill up” my upper body (I’m rather skinny) and from what I read in the Internet in general and in your website developing the Shoulders, Back and Chest makes the biggest visual difference, both without and with clothes.
Thanks a lot!
I’d take a look at some of my other muscle building workouts. They focus on these three areas. Check out the Daniel Craig workout or Henry Cavill workout or Dual Pyramid Training.
Hey Greg, i just followed your warrior shredding program for about 6 weeks and reached a really low body fat percentage and i already have had the muscle before. I have been weight lifting for 3 years now and i am very impressed with the zac efron physique. I am 165 pounds 5’8 with around 6% body fat. What should i do to get into 155-160 with 8% body fat like zac. Is it that i have to drop some muscle or if so how can i drop those pounds and get into his exact shape.
Dude. Are you crazy. You probably look awesome at 165 and 6% body fat. Losing muscle would be crazy. Shoot me an email at gregoryogallagher@gmail.com with your before and after pics and a 2-3 sentence testimonial and I’ll tell you what the next step is with your physique.
sounds good greg. i just sent you over an email now with 2 seperate emails of a before and after picture so you can tell me my next step.
Show this pictures Greg! I started this week the Zac Efron’s Workout. I hope share my experience with you guys soon!
Hey,
I don’t know if you still answer to these blogs. But I’m looking to put on size, what about adding some dips to one of these days for total chest development? And an addional day of training?
That would be a lot of intense training in one session. It would compromise the workout. I make these workouts to fit in as much as possible without regressing strength progression.
Hey Greg, I’m new to this and I have a question. Are 4-6 6-8 -8-10 three sets? And which is the order to them? Is 8-10 first and so on?
4-6 first, then 6-8, then 8-10. Rest about 3 minutes between sets. That’s it. Don’t repeat that. You do each set once.
Hi Greg
Is losing body fat % all about diet, or does cardio achieve this? Is there a diet plan for this workout?
Thanks
It’s really about diet. Although cardio can help but it only works when the diet is dialled in. I’d look into my warrior shredding program if your main goal is to lean down.
Hey Greg!
So i was curious about how Zac Efron got that body after watching neighbours and i think you’ve done an excellent job in giving important advice in how to achieve such a physique. However, after reading the workouts i do have a few questions that i hope you answer. Firstly, how long should a workout session be relating to the above article. Secondly, i did not quite understand how many sets to do. For example for Monday it says Seated DB Shoulder Press: 4-6, 6-8, 8-10 (RPT)”.. does that mean that ill only be performing this exercise thrice? As in does that mean that there will only be ONE set of these THREE sets. Should there not be more sets, because i feel that is too less and the workout may be awfully small? Lastly, i just want to thank you, your articles are very helpful.
It should take around 45-60 minutes max. And yes, only 3 sets per exercise. Nothing more. Each rep range you’re hitting with one set. This is absolutely perfect. Anything above and you will be killing strength and causing too much fatigue. Less is more, less is more, less is more.. Run that shit through your head until it sticks.
Hi Greg,
Random question but I wondered if you thought this issue was common. After having my induction at my local gym I was briefly shown by the personal trainer how to do the bench press. I was basically just told, ‘put your hands slightly wider than shoulder width apart and push’.
Having done just that for several months I have now developed chronic tendinosis in my shoulders. Having done my own research it is clear I should have been directed to pinch my shoulders back and down and push my chest up to take stress off the shoulder joint as that is the proper technique.
Do you think I can take some course of action against my Gym, either legal or otherwise, because it was the PT’s misguidance that has screwed my shoulders up. Or do you think they are untouchable because when you join a gym you sign a contract saying you are ‘at your own risk’ and ‘liable to injury’. Also, do you think it is very common for personal trainer’s to have no idea what they are doing and they don’t tell clients how to do the proper technique because they don’t even know themselves! What are the PT’s like at your gym? Thanks.
I am definitely not the person to ask about this but I can understand your frustration. You never know what you are getting when it comes to personal trainers, that’s just the reality.
Won’t only 5 exercises each workout not show results for a while?
No you’ll make the absolute best gains. Your strength will shoot up each week. Give it 3 weeks man, you’ll be blown away.
Hey Greg!
What would you say is the main difference between your MEGA routine from GGMBP and your 3 day split routines (this one, the Superhero routine from the blueprint, the 3 day splits from the missing chapter, …) as far as muscle and strenght gains go?
Which would be the best for the fastest muscle gains?
Thanks!
They all work very well. Two and three day splits both are very effective. One isn’t necessarily better than the other. You can do 4-6 weeks of each routine to keep progress coming along. You may find one of them works better for you.
Hey Greg, i want to start the Zac workout you posted above, would i have to incorporate any cardio if I’m 5’8 138 pounds and wanting to gain more muscle and strength. and just wondering what does RPT and SP mean? thanks!
RPT = Reverse Pyramid Training
SP = Standard Pyramid
hey greg, if I’m doing the zac workout, do i need to include cardio every time? I’m 5’8 138 pounds and i want to gain more muscle
Nope, definitely not. You probably don’t need cardio.
Hey why do your mass workouts have so much lower volume than rusty moore? Do you have a specific recommendation for beginners?
I prefer the lower volume approach, I feel this delivers much better long term gains.
Yeah really small gym i am looking for another, thanks for quick response
Hi greg
Is there any other exercise i could do to improve my upper chest as my gym hasn’t got any heavy bars and dumbells only go up to 70lbs which i can do with ease now for 10 reps?
Your gym doesn’t have barbells? Seriously. Where do you train. You need to hit heavy incline barbell/dumbbell presses and heavy close grip presses (these actually hit the upper chest pretty hard).
Is there a way to do a similar workout that can be done like this over 4 or 5 days instead of 3? And that really focuses on the arms. I have a hard time gaining muscle but I really like the look zac has in this over it’s exactly what I want to look like nice arms and able to fill out a shirt but not over the top. So is there a more advanced version that will use 4 or 5 days a week that will help build even more muscle?
No actually. Lifting 3 days per week is the best way to maximizing strength and muscle growth. You will experience faster strength gains lifting 3 days per week. Read my article on it – https://kinobody.com/workouts-and-exercises/the-magic-of-lifting-three-days-per-week/
Hey Greg!
What do you think of working shoulders directly 3 times a week if we want to bring them up? Hitting them heavy once and light twice, using both Rest Pause and Standard Pyramid training.
Example
Monday:
Overhead Press (RPT)
Weighted Chinups (RPT)
Cable Row (RPT)
Rope Extension (Rest Pause)
Cable Curl (Rest Pause)
Wednesday:
Sumo Deadlift (RPT)
Leg Press (RPT)
Lateral Raises (Rest Pause)
Bent Over Flyes (Rest Pause)
Friday:
Incline Bench Press (RPT)
Bench Press (RPT)
Upright Rows (SS)
Skullcrushers (SS)
Barbell Curls (SS)
What do you think of this setup?
Thanks!
That can work pretty well actually. For most of the other muscle groups I’d train them 2x per week max for specialization. But shoulders seem to be able to handle 3.
Hey, top quality post. He has a great physique that many average people can aspire too. Chicks much prefer this look to a massive juice head which baffles me as to why there are so many in my gym all trying to be MASSIVE. Been lean 365 days a year is where it’s at.
Can I use Seated Barbell Presses as my rotating exercise for Standing Press every 4-6 weeks, or is they too similar to each other?
For sure!
Ok, thanks for helping! I prefer doing it without back support. Do you think I could use more weight seated without back support than standing?
I don’t recommend seated without back support. If you’re not having back support, you need to stand, otherwise you can’t protect your spine as well.
This workout actually seems great for me. But I just had a question on which diet approach to take. I’m about 5’7 and like 129 which I thought would be really lean but my bf is still around 13%. So I was just curious on if I could do this workout and if so, which diet protocol I should follow. Thanks a ton.
It’s about to you. Sounds like your overall goal should be to gain muscle. Maybe lean bulk up to 145 lbs and then drop down to 10% body fat.
Hey Greg!
So basically next Saturday I’m going to a wedding which, as you might be able to guess, means eating A LOT of EVERYTHING! It starts in the afternoon and probably only ends late into the night, which means 10+ hours of eating.
Therefore, I’d like to know which strategy would you use to prevent fat gain and maximize muscle gain (taking advantage of the surplus, I mean). I’m gonna be exercising throughout the whole day (some BW squats and some pushups every now and then) to make sure most of the nutrients I eat are partitioned towards repairing muscle instead of being stored as fat, but I still don’t know how I should go about weight training and doing cardio.
I’m contemplating the following 2 options:
A) Weight training the morning before the wedding;
Do a few sets of squats and pushups throughout the afternoon and night;
Do HIIT cardio Sunday morning;
Fast until dinner Sunday.
B) Do a few sets of squats and pushups throughout the afternoon and night;
Do HIIT cardio Sunday morning;
Weight training Sunday afternoon;
Fast until dinner Sunday.
So, it’s pretty much weight training before the binge vs weight training after the binge. Which strategy do you think is best to minimize fat gain and take maximum advantage of the caloric surplus? Is there other strategy you think might be more effective? Any other recommendation?
I’m sorry I’m being such a pain in the ass man… Thanks for everything!
Either option will work! I’d suggest doing the strength training session the morning before. Don’t completely overeat though. You need to learn how to go out and eat socially while enjoying yourself. Have fun enjoying the party without making it all about food. I’ll probably turn this into a video/article post.
Thanks man! An article would be awesome!
Hey Greg,
How much fat could I reasonably lose and reduce my waist by in 3.5 weeks while doing the Aggressive Fat loss plan? I am 5’8″ with a waist of 32.5.
Thanks,
Ed
1.5-2″
Hi Greg,
I love your site, awesome content.
I’m looking to achieve the Cam Gigandet physique, but feel that I definitely need to lose some mass from my glutes and quads. I have tried HIIT sessions on the treadmill/sprints outside but it just seems to pump my legs up even more, its a pain in the ass to fit into suit trousers or slim jeans etc.
Any help would be much appreciated.
Thanks
It really comes down to this. Stop training your legs and lean down to a lower bodyweight. For legs, intervals, walking and jumping rope is great. But just by not doing any leg lifts and dieting to a lower bodyweight, your legs will slim down nicely.
Hey Greg, I was wondering about creatine. Im following the muscle building program and you recommend taking creatine. Here you do also. However, what is your take in abs/creatine. By taking creatine will my abs fade a little due to water retention? I know it is tested and it works, but there are many views about this “bloating” effect.
I haven’t used creatine much to be honest. So I don’t have personal experience, but most people will not have issues with creatine blurring abs definition.
Hey greg
Been following your warrior programme for few months now and seen good results gotta 4 pack showing but really wanna lose that last bit of fat to get the 6 pack for the summer, so gonna follow the aggressive fat loss plan for a few weeks, i’m currently losing 1.5 pounds a week on 2400 cals with 2 refeed days at 3100 (work pretty physical job) what cals would you recommend for the aggressive plan? Dont wanna lose any muscle
Thanks for all your help
Well losing 1.5 lbs per week is perfect. I wouldn’t change a thing
III. You wrote about Greek God body:
“I didn’t have this physique until I was capable of incline benching 240 lbs for 5 reps and chinning 100+ lbs for 5 reps. “
People are different. I think that for one guy it will be incline benching 260 lbs for 5 reps and for other incline benching 200 lbs for 5 reps to lok like Greek God.
It depends on weight, height, length of arms, bodytype ( ecto, endo etc), natural potential etc
Do You agree??
There is definitely some variance. But at a given body fat percentage and training history – there isn’t much difference between ecto, endo/meso. It’s completely over exaggerated. When a endo leans down to 10% body fat, no one sees them as an endo anymore.
Thank’s a lot Greg.
Greg, one question..
Do You have any ideas or checked workouts for massive forearms? Ofc, excluding biceps exercise like hammer curls.
I know, the big part only lies in genetics, but exercises are also important (sets, reps, rest). On the internet you can find thousands of ideas about bulking forearm, but without proper knowledge i can not choose the best.
I mean forearms of normal guy, not a bodybuilder, like this…
Steve McQueen:
http://i30.photobucket.com/albums/c335/stevebullit/corbis-42-30859396_zps63c2f890.jpg
http://i30.photobucket.com/albums/c335/stevebullit/12_zpsd3a7cf7a.jpg
Harrison Ford:
http://forum.kinopoisk.ru/attachment.php?attachmentid=372524&d=1376981209
Thanks for any response and for your blog. Cheers.
Get a pair of fat grips for curls, rows and farmers walks. That will build your forearms crazy well.
Hi greg,
When will u release your bodyweight warrior program ?
Next month of Kinobodyelite is for bodyweight training.
Hi Greg,
Is it okay to lift weights on empty stomach without any supplements? I drink only coffe before my workouts and break the fast when i come home.
Thanks man, keep up the excelent work!
Greeting from Slovakia.
Yeah I do that sometimes. It’s fine.
Hey Greg, I see you reccommend fish oil for general health. Can you reccomend a good one? And how much to Take?
Also: I’m not to big on veggies besides potatoes, sweet potatoes, and corn, so not really anything green. What would be a good multivitamin?
I like carlsons cod liver oil x 2tsp per day
Great workout!
Have you started incorporating the flat bench press into your personal routine?
Yeah well I actually do close grip flat bench press. I like this movement a lot and it hits the upper chest and triceps harder.
Hi Greg, first I want to say thank you for keeping this site updated. I found this website is very applicable for me.
I’m 19 years old, 5.7 feet tall, and weigh 121 pounds. It’s very hard for me to gain weight even though I always feel full after the 3x meal. Is it possible to achieve this look in 8 months? Thank you :)
Yeah it is dude. You’ll need to pack on close to 20 lbs of muscle. You might want to add protein shakes and add more carbs like rice and pasta to consume more calories.
More question Greg, I’m a Muslim and Ramadhan is coming so I need to fast from about 4 a.m to 6 p.m in one month. I think I’m going to use the protocol from “Gaining Strength While Getting Lean” article, or do you have any suggestions? I think I can still gain weight as long as I eat calories surplus, isn’t it?
Yes you can gain weight if you eat a calorie surplus, even if it’s just one meal.
How do I go about eating at a dinner buffet if I won’t be able to eat only protein and veggies during the day? How do i go about eating breakfast buffet too? What should I eat later in the day?
Whatever will allow you to get closet to your calorie targer. Protein is of secondary importance to calories.
Hey Greg what sort of workout would you recommend when leaning down to 10% bf would this be a good workout to do
This one is a pretty intense. If you drop down to 2 sets on RPT you can do it while cutting.
hey Greg
another last :):) quwstion
peas tell me wheight, bodyfat and what kind of body ( worrior, greek god?) They are on pics:
1) http://wetmen.provocateuse.com/images/photos/alex_o_loughlin_04.jpg
2) http://24.media.tumblr.com/57fc491a99c7936522bded155b7a2c35/tumblr_mmwjf8wbee1sr883lo1_1280.jpg
What kind of treining to achive Ryan Gosling look in Place Beyond the Pines??
Thanks a loooot:)
1) 9-10% body fat.
2) 10-11% body fat.
Is Ryan in warrior or greek god condition in Place behind pines or something between?? How much he weight in this film? How much weight Alex Oloughlin on this pic? Thanks a lot Greg.
Dude you are overstepping your allotment with all these questions man. Focus on your training and progress and stop obsessing about how much actors weigh. I’m here to help you get in shape, not to answer pointless questions.
Ok, sorry Dude for waitsing Your time! A Ryan Gosling in Place behind pines look is a good target for me and because of that I was wondering how much he weight. That’s all. I work out hard tree times a week as You recommend. That’s great solution.
wish You best Greg.
Well he’s 6’1 and he’s not any heavier than 180 lbs.
Hey Greg, This is my schedule:
Is it correct for cutting and building strength
Is it correct for bulking and building strength if I add more sets?
Monday:
Chin ups – 3 sets RPT
Dumbbell bent over row – 3 sets RPT
Machine puls – 4 sets SP
Dips – 3 sets RPT
Skullcrushers 3 sets RPT
Wendsday:
Barbell Squat – 4 sets RPT
Lunges – 4 sets SP
Calves – 3 sets 15-20 reps
Shulder dumbbell presse – 3 sets RPT
Latetral rises – 4 sets SP
Friday:
Flat bench press – 3 sets RPT
Incline bench press – 3 sets RPT
Decline bench press – 4 sets SP
Barbel curls – 4 sets RPT
Dumbel curls – 4 sets SP
There’s not a lot of recovery for your pushing muscle groups to be honest. But if you’re making strength gains then keep it up.
Hey Greg,
I am a big fun of You. You are just awesome.
I have some questions.
I How much weight and how much bodyfat has:
1) Ryan Gosling in:
a)Crazy, stupid love?
b) The Place Beyond the Pines?
2) Daniel Craig in:
a) Cassino Royal?
b) Quantum of Solace?
c) Skyfall?
II. According to me classification to body types: warrior, Greek god and superhero is artificial.
People have different bodies ( narrow or wide shoulders, big or small calves, big or small bones etc)
For example You wrote examples of Greek good body: Daniel Craig in Cassino Royal i Brad Pitt in Troy.
I think both of them are awesome but Brad I smaller.
Brad is 170-175 You wrote “Brad Pitt was only 170-175 lbs in the movie Troy at nearly 6’ tall “!!!
http://www.kinowear.com/blog/bulking-up-hollywood-style
Daniel is 180 lbs or more and 5’10!!!
Other thing. You wrote that Daniel Craig has Greek God body I Cassino Royal. Then You wrote that Daniel’s bodyfat in Skyfall is 10-11 %.
I think that Daniel is fattier in Cassino than in Skyfall. In Quantum he is the best – muscular, fit and shredded more than in Cassino and Skyfall.
In Cassino he looks god and muscular but he has more fat ( I think 12-15%) –
http://www.youtube.com/watch?v=qaOZjjmjd7w I think it’s about 12-15%?? bodyfat
http://www.youtube.com/watch?v=z1im_cIRga0 much leaner – about 9-11%?? Bodyfat
III. You wrote about Greek God body:
“I didn’t have this physique until I was capable of incline benching 240 lbs for 5 reps and chinning 100+ lbs for 5 reps. “
People are different. I think that for one guy it will be incline benching 260 lbs for 5 reps and for other incline benching 200 lbs for 5 reps to lok like Greek God.
It depends on weight, height, length of arms, bodytype ( ecto, endo etc), natural potential etc
Do You agree??
Dude, I am here to ask questions pertaining to getting in shape. I don’t have the time to read and answer this whole thing.
Greg do you have any suggestions for golfer’s elbow? I have developed it in my right elbow, most likely from the weighted chins I was doing… 5×5 with a 45lb. I am assuming the ONLY thing to do is rest.. but that seems pretty indefinite. Have you seen any other effective rehab techniques for this?
Do a different grip. Pull ups or hands facing eachother.
Greg, instead of skull crushers can I do weighted dips and instead of cable rope pushdowns, can I do close grip bench press. Reason why is because I do not nearly as feel it as much with those isolation exercises and I can feel my triceps being worked a lot harder with the dips and close grip bench.
Also on a side note, how much is your new beach ripped course?
It’s beach ripped personal coaching and it’s 497
If you don’t feel your triceps with those movements it’s because your’e not using the right weight or you’re using inproper form. Doing dips or close grip bench would be too many compound movements and create too much neural fatigue. You can do it, but eventually it will become too strenuous and it will be hard to make strength gains.
So is it ok if I swap Flat Bench Press with Dips? I just love doing Dips a lot more and I’m not a fan of Flat because it hurts my shoulder a bit. Or would you recommend flat to help improve the sweep in my lower chest? Maybe I should do Dumbbell Flat instead? Thanks
Yes that’s fine.
Ok thank you
For the RPT arm exercises, (hammer curls, skull crushers, barbell curls), if we’re cutting and only doing two workjng sets instead of one, should we do 4-6 and 6-8 reps for the two sets or 6-8 and 8-10 reps?
Either or can work. For triceps I’d suggest 6-8, 8-10. FOr biceps I like to go heavy so 4-6 and 6-8.
Hey Greg, I see you say alot that people over develop their legs. I for one, have over developed my upper body. I cannot for the life of me get size on my legs. I fear I will have to bulk, hit legs twice a week to bring them up to speed, in which I will lose the gains on my upper body. Whats the best strategy here?
Flip the scrip. Two lowerbody days and one upperbody day. You’ll be fine. Get stronger on squats and deads specifically and work in some one leg work and calfes.
Hey Greg, I’m 15 years old do you think it is possible for me to get the zac efron look?
Probably by the time you’re 17.
I’ve recently failed on my 4th and last rep of Weighted Pullups with 30lbs. What should I do the next workout? Try to get 4 reps with 30lbs again?
Yeah keep the weight the same.
Hey greg what are your thoughts on the extremely low-calorie diets Rusty recommends in his newsletter and courses (chicken soup, shake salad etc.)? He seems to recommend them to people who are 15+% bf as well as people who are sub 12%. I know you advocate a more moderate approach when you are leaner because muscle loss and hormones could go out of whack if you were to go low-calorie.
So basically, can someone like me, 12%bf and under who wants to get a bit leaner go on Rusty’s chicken soup protocol? I’m sure you know what it is but to sum it up I plan on doing 3 days of chicken soup, 2 of days would be 24 hour fasts and the other day just chicken soup. The rest of the week would be maintenance calories.
Final Questions:
How long could I maintain this diet without my hormones (leptin, testosterone etc.) from plummeting? (An estimate would be fine)
This one is more general – How long can someone go extremely low-calorie like the shake salad diet before hormones start to go down as well? I know it varies but any estimate or thoughts would be appreciated.
I really advise against the super low calorie approach. I did it in the past and would never go back. It was too much for my body to handle and there was psychological damage that took a while too recover.
Hey Greg, quick question. My weakness in dessert, which i go crazy with on the weekend family get togethers. I am good the rest of the week, though, and keep good track of my macros. I feel this binging on sweets is really in the way of my progress. Any suggestions?
Don’t eat um! If you can’t exercise self control that you have no business eating dum sweets.
Thanks, makes sense. How hungry are you supposed to feel when cutting?
Shouldn’t be too bad if you’re doing it properly. Check out my warrior shredding program.
I love your blog!!!!!!! You should do a female celebrity post…I would love to see how Jessica Alba gets her body, or on the more athletic side Adrianne Palicki from G.I.Joe Retaliation.
Thanks!!!!!!!!!
Thanks great idea!
Greg!
With the World Cup coming up and Champions League just ending. Can you do a blog post oh how to achieve the physique of a soccer player? Like Ronaldo or Sergio Ramos?
Thanks!
Great idea. I’ll look into it.
Hey Greg, this a bit off topic but curious if you have any recommendations for elbow pain? Been doing your WSP for about three months now and my right elbow just kills during pushing exercises. Especially during dumbbell press. It feels like a bad bone bruise but I’m sure it’s a ligament strain.
Thanks for any advice
Rest from any exercise that aggravates it. Start doing some fish oils if you’re not already.
Hey Greg!
Great routine! Just wanted to ask why you recommend sumo deads over, say, conventional deads?
Sumo deads are a lot safter and put less strain on the lowerback. They also do a better job at strengthening the lowerbody.
How long would u recommend doing this routine
You could do it for 6-8 weeks. Then I’d recommend changing the exercise variations around
Wondering how long to rest after the first set of cable curls (12-15 reps). Is 15 seconds for all sets?
Thanks
Yeah like 15-20 seconds each time.
Another great post, thank you sooo much :) Just finding it hard to get the right weight with RPT, should i be going to failure at 4-6 reps then 6-8 etc then when reached the top of that rep range increase the weight??
Thanks again
Don’t overcomplicate it. Don’t go to complete failure. You don’t want to fail on your last rep, you want to finish strong. Just pick a weight that challenges you and when you get to the top end of the rep range, increase the weight the following workout.
i just got finished with day one of this program, it was great, really enjoyed it greg :D
Awesome to hear Chris! Keep me posted on how it goes.
I keep telling myself I will eventually eat more than my calorie deficit, because I’m getting stronger always and my body will really need more than a calorie deficit. How can I get rid of this limiting belief?
This is confusing, what are you trying to say?
I forgot to ask you a couple of questions:
1. Have you ever tried Rusty’s Beach Prep Tweak (doing planks every day as an add-on to the ab workouts, for 21 days) from his Abs Blueprint? Did it work?
2. On the Friday workout, wouldn’t it make sense to do weighted dips instead of the flat bench press, since we’re trying to focus on the arms?
Thanks!
1. No I actually haven’t. But unless you’re 8-10% body fat, such a routine will have little impact.
2. The arms are getting a solid amount of work as is. If you want to focus less on the chest you can do dips instead of flat bench press. But just because we’re focusing more on the arms doesn’t mean we have to base every decision off that. We still want to build up the other muscle groups.
Another amazing workout routine, another article straight towards the “Best of Kinobody” section!
Your content (both free and paid) has changed my life, you’re the best man, thanks for everything!
P.S: By the way, I think you should add the “A Lesson on Minimalism from the Film Drive” and the “How to Offset a Weekend of Binge Eating in One Day” to the “Best of Kinobody”, they definitely belong there!
Thanks man! Added :)
Hey Greg, what workout should I do to get into the Seth Rogan physique? Jk!
Nice article.
I seem to be be quite cut with lower abs definition but still have a little bloated out lower stomach. Any suggestions to fix this?
Thanks!
I wouldn’t worry about a bloated lower stomach, it’s probably not a big deal. Your stomach is supposed to be out, it’s not natural to have it sucked in all the time. That said, leaning down some more might help, as well some stabilization abs movement can possibly help.
IMO, Zack is lean n’ mean, but, he looks like he could break in two. Much better than being fluffy though!
Good post, Greg.
Hi Greg!
So for the biceps, they’re being trained 2x a week with 2 exercises per session. So if i want to train chest and biceps 2x per week to for maximal growth, will this workout split work?
Monday: chest/shoulders/arms
flat bench- RPT 3 sets
incline db presses- SPT ( 12,10,8,6 reps)
standing barbell shoulder press- RPT 3 sets
skull crushers- SS 3 sets 5-8reps
hammer curls- SS 3 sets 5-8reps
cable curls- RP
Wednesday:legs/shoulder iso/abs
sumo deadlifts- RPT 2-3 sets
explosive pistol squats- 3 sets 3 reps
single leg calf raises- SPT (12,10,8,6 reps)
lat raises- SPT (12,10,8,6,6,6**)
rear delt flyes- RP
feet to bar raises
Friday:back/chest/arms
weighted chin ups- RPT 3 sets
weighted dips or incline barbell bench press: RPT 3 sets
db chest flyes- RP
rope push downs- SPT
barbell curls- SS 3sets 5-8 reps
kino curls- RP
thanks!
Now you’re just doing overkill. Your strength gains will be inferior with all that volume.
Don’t do shoulder presses after flat and incline bench. It will be pointless at that point. Do shoulder presses on Friday instead of dips or incline. Get rid of kino curls on friday.
What is the difference between the Practicing the Power of Now book and audio?
The audio is much more powerful at bringing a shift in consciousness. Listening to it for 20 minutes per day is an amazing form of meditation. I’ve listened to the tape 20x now.
Hey greg, great article, if I wanted to put a bit more emohasis on chest and back, what would you suggest doing to change this setup?
I’d suggest this workout instead – https://kinobody.com/workouts-and-exercises/daniel-craig-skyfall-workout/
Great article!!
Greg, so is it safe to assume that the warrior program will get you the same results?
Why three sets instead of two?
If you’re recomping or eating at maintenance then 3 sets is ideal. If you’re cutting then 2 is better. Warrior shredding program will get you similar results but the Zac efron workout will build more on your arms and less on your chest and back.
As an athlete I want to have a kinobody but also be well conditioned. I don’t want to go up a flight of stairs and ever be winded. My sport requires short bouts of full body effort and then periods of rest. Would adding sprint intervals in on tuesdays and thursdays and maybe a longer walk on a saturday or sunday be counterproductive to muscle building? Aside from needing to be conditioned for my sport I just love putting in some sweat equity.
I’d suggest doing sprints on saturday. Since you don’t want to do sprints the day before or after your leg workout. Then again, your legs should be fine either way. But I think one sprint workout and one boxing/jump rope workout would be ideal.
The thing that really interests me about movie star/celebrity physiques, is that it’s the ONE place in the fitness world, where people are acheiving new looks. I mean c’mon, no one wanted to look like Brad Pitt in fight club, until… well Brad Pitt in fight. Then everybody wanted to be really lean with not really that much muscle.
I really like that because alot of bodybuilders fall into the trap of going for that cookie cutter, “all muscles are perfectly proportional” look. And sure that’s cool, but I think it’s also really interesting to see physiques that have unique muscular developments.
Great post man
Thanks a lot Nick!
Hey Greg, was just wondering what kind of diet protocol would you pair with this. The warrior shredding program or a more of a re composition. Also which workout would be more preferable the warrior shredding or this one. Thanks for all that you do.
-Austin
Hey Austin! It really depends where you’re at. If you’re between 10-17% body fat then I’d suggest my warrior shredding program. If you’re 18% body fat + I’d suggest my aggressive fat loss program. And if you’re already 7-9% body fat you can follow the lean bulk protocol from my greek god course.
If your goal is to build more size on the arms then do this workout otherwise you can follow the warrior shredding program.
Hey Greg
Good article, Zac does look pretty good there. Reminds me a bit of the Brad Fitt Fight Club look, lean as hell but not too much on the chest, arms defined but not massive, a good lean wirey look, I lik that. If I can get the leanness that’s what I’d go for, but more muscle one the arms shoulders and chest, but not too much.
I think that RPT works so well in training, I almost don’t want to do anything else now. Is that still your sole protocol for training?
Cool write up
Cheers
Steve
Yeah definitely Stephen. In some pics Zac Efron looks small, especially in the torso (back and chest specifically). I think he’d look better physically if he added 2-3″ to his chest measurement (this reflects both the chest and back development). It could be that his arms and shoulders tend to respond better to training so he needs to hit his chest and back with more work.
Yeah I’ve been doing RPT for 3 years now. I have yet to find a better way to train and make gains. I do like to mix in some rest pause and standard pyramid work on some accessory movements. This helps with adding some more size but has little impact on strength gains.