You are browsing our new YourBittorrent 2019 theme. Some parts are unfinished, but we are working on them! The AthLEAN-X program is based on the exact workout routines and diet management that Jeff Cavaliere’s professional athletes follow. AthLEAN X will work for you to be able to become more athletic, for increasing your physical ability, build strength, and create that lean and athletic looking muscular physique.
Files:
[CourseClub.NET] ATHLEANX - The ATHLEAN-X Training SystemAthlean AX 1Month 1- Day 17 WT.mp4 (44.9 MB)
- day 1 coach's corner.mp4 (4.9 MB)
- day 1 walkthrough.mp4 (40.5 MB)
- day 10 walkthrough.mp4 (27.0 MB)
- day 11 walkthrough.mp4 (12.9 MB)
- day 12 walkthrough.mp4 (22.2 MB)
- day 13+14 rest.txt (0.0 KB)
- day 13+14 rest.txt.chunk1 (0.0 KB)
- day 15 coach's corner.mp4 (12.4 MB)
- day 15 walkthrough.mp4 (51.1 MB)
- day 16 WK.mp4 (14.3 MB)
- day 18 WT.mp4 (31.9 MB)
- day 19 CC.mp4 (21.8 MB)
- day 19 WT.mp4 (59.1 MB)
- day 2 walkthrough video.mp4 (20.0 MB)
- day 20+21 rest.txt (0.0 KB)
- day 20+21 rest.txt.chunk1 (0.0 KB)
- day 22 WT Challenge.mp4 (43.0 MB)
- day 23 CC.mp4 (6.4 MB)
- day 23 WT.mp4 (17.0 MB)
- day 24 WT.mp4 (14.7 MB)
- day 25 WT.mp4 (18.3 MB)
- day 26 WT challenge.mp4 (16.0 MB)
- day 27+28 rest.txt (0.0 KB)
- day 27+28 rest.txt.chunk1 (0.0 KB)
- day 3 walkthrough.mp4 (26.8 MB)
- day 4 walkthrough.mp4 (14.2 MB)
- day 5 walkthrough.mp4 (22.6 MB)
- day 6 + 7 rest.txt (0.0 KB)
- day 6 + 7 rest.txt.chunk1 (0.0 KB)
- day 8 coach's corner.mp4 (4.5 MB)
- day 8 walkthrough.mp4 (23.5 MB)
- day 9 walkthrough.mp4 (19.2 MB)
- day 1 CC.mp4 (5.9 MB)
- day 1 WT.mp4 (24.9 MB)
- day 10 WT.mp4 (8.9 MB)
- day 11 WT.mp4 (6.9 MB)
- day 12 WT.mp4 (22.4 MB)
- day 13+14 rest.txt (0.0 KB)
- day 13+14 rest.txt.chunk1 (0.0 KB)
- day 15 CC.mp4 (4.4 MB)
- day 15 WT.mp4 (28.4 MB)
- day 16 WT.mp4 (13.8 MB)
- day 17 WT.mp4 (16.7 MB)
- day 18 WT.mp4 (7.0 MB)
- day 19 WT.mp4 (18.2 MB)
- day 2 WT.mp4 (6.0 MB)
- day 20+21 rest.txt (0.0 KB)
- day 20+21 rest.txt.chunk1 (0.0 KB)
- day 22 WT challenge time.mp4 (16.0 MB)
- day 23 CC.mp4 (4.8 MB)
- day 23 WT.mp4 (14.1 MB)
- day 25 WT.mp4 (10.7 MB)
- day 26 challenge time.mp4 (15.0 MB)
- day 27+28 rest.txt (0.0 KB)
- day 27+28 rest.txt.chunk1 (0.0 KB)
- day 3 WT.mp4 (13.3 MB)
- day 4 WT.mp4 (12.3 MB)
- day 5 WT.mp4 (25.1 MB)
- day 6 + 7 rest.txt (0.0 KB)
- day 6 + 7 rest.txt.chunk1 (0.0 KB)
- day 8 CC.mp4 (3.8 MB)
- day 8 WT.mp4 (23.5 MB)
- day 9 WT.mp4 (11.9 MB)
- bonus - supplements exposed.mp4 (38.4 MB)
- day 1 CC.mp4 (3.6 MB)
- day 1 WT.mp4 (18.1 MB)
- day 10 WT.mp4 (17.6 MB)
- day 11 WT.mp4 (4.3 MB)
- day 12 WT.mp4 (13.7 MB)
- day 13+14 rest.txt (0.0 KB)
- day 13+14 rest.txt.chunk1 (0.0 KB)
- day 15 CC.mp4 (5.5 MB)
- day 15 WT.mp4 (20.0 MB)
- day 16 WT.mp4 (12.0 MB)
- day 17 WT.mp4 (17.5 MB)
- day 19 WT.mp4 (13.6 MB)
- day 2 WT.mp4 (17.1 MB)
- day 20+21 rest.txt (0.0 KB)
- day 20+21 rest.txt.chunk1 (0.0 KB)
- day 22 WT challenge time.mp4 (16.0 MB)
- day 23 CC.mp4 (7.3 MB)
- day 23 WT.mp4 (10.8 MB)
- day 24 WT.mp4 (5.9 MB)
- day 25 WT.mp4 (12.2 MB)
- day 26 WT Final Challenge.mp4 (15.6 MB)
- day 26 final wrap up.mp4 (2.6 MB)
- day 27+28 rest.txt (0.0 KB)
- day 27+28 rest.txt.chunk1 (0.0 KB)
- day 3 WT.mp4 (17.1 MB)
- day 4 WT.mp4 (13.2 MB)
- day 5 WT.mp4 (15.7 MB)
- day 6 + 7 rest.txt (0.0 KB)
- day 6 + 7 rest.txt.chunk1 (0.0 KB)
- day 8 CC.mp4 (4.3 MB)
- day 8 WT.mp4 (16.6 MB)
- day 9 WT.mp4 (11.6 MB)
- 1 - Cover.PNG (870.7 KB)
- 2 - Page 1.PNG (89.0 KB)
- 3 - Page 2.PNG (83.7 KB)
- 4 - Page 3.PNG (70.7 KB)
- Excercises.mp4 (37.8 MB)
- 1- Cover.PNG (610.9 KB)
- 2 - What can chains do for you.pdf (127.4 KB)
- 3 What to buy and where.pdf (235.7 KB)
- 4 Putting them all together.pdf (187.8 KB)
- 5 - The Workout.PNG (146.6 KB)
- 6 - The Workout Video.mp4 (56.5 MB)
- 1 - Cover.PNG (479.7 KB)
- 10 - Sample Menu Wrapup.PNG (81.3 KB)
- 11 - Restaurant Quick Hitters.pdf (134.4 KB)
- 12 Athlean To-Go Please.PNG (96.5 KB)
- 2 - Introduction.pdf (168.5 KB)
- 3 - the equation.PNG (61.1 KB)
- 4 - Learn the protein.PNG (84.3 KB)
- 5 - Step 2 How it is prepared (HIP).pdf (140.5 KB)
- 6 - Step 3 - Swap Out Sides (SOS).pdf (141.0 KB)
- 7 - Step 4 - Divide Your Proteins.PNG (68.9 KB)
- 8 - Step 5 - Putting it all Together (SUCCESS).PNG (64.3 KB)
- 9 - Sample Menu.pdf (191.0 KB)
- Box Jump Platform.mp4 (5.3 MB)
- Dip Belt.mp4 (9.1 MB)
- Dip Station.mp4 (8.7 MB)
- Fat Gripz.mp4 (10.1 MB)
- Gymnastic Rings.mp4 (6.0 MB)
- Inverted Rows.mp4 (8.7 MB)
- TRX Bands.mp4 (10.6 MB)
- Weighted Vest.mp4 (8.1 MB)
- intro.mp4 (6.0 MB)
- sliding discs.mp4 (6.9 MB)
- 1 - Cover.PNG (644.9 KB)
- 1 cover.pdf (100.8 KB)
- 2 - page 1.PNG (95.0 KB)
- 3 - page 2.PNG (69.3 KB)
- 4 - page 3.PNG (58.4 KB)
- ATHLEAN X-Files The Thor 300 Challenge.mp4 (56.4 MB)
- day 1 ALE.mp4 (9.8 MB)
- day 1 WT.mp4 (81.3 MB)
- day 10 rest.txt (0.0 KB)
- day 10 rest.txt.chunk1 (0.0 KB)
- day 11 WT.mp4 (14.5 MB)
- day 12 WT.mp4 (24.1 MB)
- day 13 WT.mp4 (12.9 MB)
- day 14 rest.txt (0.0 KB)
- day 14 rest.txt.chunk1 (0.0 KB)
- day 15 WT.mp4 (28.0 MB)
- day 16 WT.mp4 (18.5 MB)
- day 17 rest.txt (0.0 KB)
- day 17 rest.txt.chunk1 (0.0 KB)
- day 18 WT.mp4 (19.2 MB)
- day 19 WT.mp4 (29.4 MB)
- day 2 WT.mp4 (28.8 MB)
- day 20 WT.mp4 (13.6 MB)
- day 21 rest.txt (0.0 KB)
- day 21 rest.txt.chunk1 (0.0 KB)
- day 22 WT.mp4 (13.2 MB)
- day 23 rest.txt (0.0 KB)
- day 23 rest.txt.chunk1 (0.0 KB)
- day 24 WT.mp4 (12.5 MB)
- day 25 rest.txt (0.0 KB)
- day 25 rest.txt.chunk1 (0.0 KB)
- day 26 WT.mp4 (15.2 MB)
- day 27 Burndown WT.mp4 (61.8 MB)
- day 28 rest.txt (0.0 KB)
- day 28 rest.txt.chunk1 (0.0 KB)
- day 3 rest.txt (0.0 KB)
- day 3 rest.txt.chunk1 (0.0 KB)
- day 4 WT.mp4 (32.1 MB)
- day 5 WT.mp4 (28.8 MB)
- day 6 WT.mp4 (21.4 MB)
- day 7 rest.txt (0.0 KB)
- day 7 rest.txt.chunk1 (0.0 KB)
- day 8 WT.mp4 (20.7 MB)
- day 9 WT.mp4 (29.1 MB)
- structure.PNG (100.3 KB)
- day 1 WT.mp4 (29.9 MB)
- day 10 WT.mp4 (26.5 MB)
- day 11 rest.txt (0.0 KB)
- day 11 rest.txt.chunk1 (0.0 KB)
- day 12 WT.mp4 (6.2 MB)
- day 13 WT.mp4 (5.7 MB)
- day 14 rest.txt (0.0 KB)
- day 14 rest.txt.chunk1 (0.0 KB)
- day 15 WT.mp4 (8.8 MB)
- day 16 WT.mp4 (4.9 MB)
- day 17 WT.mp4 (7.9 MB)
- day 18 rest.txt (0.0 KB)
- day 18 rest.txt.chunk1 (0.0 KB)
- day 19 WT.mp4 (3.3 MB)
- day 2 WT.mp4 (14.6 MB)
- day 20 WT.mp4 (2.7 MB)
- day 21 rest.txt (0.0 KB)
- day 21 rest.txt.chunk1 (0.0 KB)
- day 22 Heatwave - Burndown Challenge WT.mp4 (9.4 MB)
- day 23 WT.mp4 (30.5 MB)
- day 24 rest.txt (0.0 KB)
- day 24 rest.txt.chunk1 (0.0 KB)
- day 25 WT.mp4 (18.2 MB)
- day 26 heatwave - burnup challenge WT.mp4 (21.7 MB)
- day 27 rest.txt (0.0 KB)
- day 27 rest.txt.chunk1 (0.0 KB)
- day 28 rest.txt (0.0 KB)
- day 28 rest.txt.chunk1 (0.0 KB)
- day 3 WT.mp4 (39.9 MB)
- day 4 rest.txt (0.0 KB)
- day 4 rest.txt.chunk1 (0.0 KB)
- day 5 WT.mp4 (5.7 MB)
- day 6 WT.mp4 (10.7 MB)
- day 7 rest.txt (0.0 KB)
- day 7 rest.txt.chunk1 (0.0 KB)
- day 8 WT.mp4 (14.9 MB)
- day 9 WT.mp4 (10.0 MB)
- structure.PNG (119.2 KB)
- day 1 WT.mp4 (15.1 MB)
- day 10 rest.txt (0.0 KB)
- day 10 rest.txt.chunk1 (0.0 KB)
- day 11 WT.mp4 (8.4 MB)
- day 12 rest.txt (0.0 KB)
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- day 13 WT.mp4 (8.4 MB)
- day 14 rest.txt (0.0 KB)
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- day 15 WT.mp4 (15.2 MB)
- day 16 WT.mp4 (37.7 MB)
- day 17 rest.txt (0.0 KB)
- day 17 rest.txt.chunk1 (0.0 KB)
- day 18 WT.mp4 (7.1 MB)
- day 19 rest.txt (0.0 KB)
- day 19 rest.txt.chunk1 (0.0 KB)
- day 2 WT.mp4 (27.3 MB)
- day 20 WT.mp4 (7.1 MB)
- day 21 rest.txt (0.0 KB)
- day 21 rest.txt.chunk1 (0.0 KB)
- day 22 WT heatwave burndown challenge.mp4 (8.5 MB)
- day 23 WT.mp4 (10.0 MB)
- day 24 rest.txt (0.0 KB)
- day 24 rest.txt.chunk1 (0.0 KB)
- day 25 WT.mp4 (5.1 MB)
- day 26 rest.txt (0.0 KB)
- day 26 rest.txt.chunk1 (0.0 KB)
- day 27 burnout challenge.mp4 (31.1 MB)
- day 28 rest.txt (0.0 KB)
- day 28 rest.txt.chunk1 (0.0 KB)
- day 3 rest.txt (0.0 KB)
- day 3 rest.txt.chunk1 (0.0 KB)
- day 4 WT.mp4 (10.8 MB)
- day 6 WT.mp4 (5.8 MB)
- day 7 rest.txt (0.0 KB)
- day 7 rest.txt.chunk1 (0.0 KB)
- day 8 WT.mp4 (7.0 MB)
- day 9 WT.mp4 (26.5 MB)
- structure.PNG (138.1 KB)
- 73_f520.jpg (23.6 KB)
- AthLEAN-XExerciseMenujmcd.pdf (14.1 MB) AthLEAN-XHomeGymExclusive
- AthLEAN-XWorkoutsWeeks1-4homegym.pdf (580.0 KB)
- AthLEAN-XWorkoutsWeeks5-8homegym.pdf (570.2 KB)
- AthLEAN-XWorkoutsWeeks9-12homegym.pdf (584.7 KB)
- AthLEAN-XWorkoutsWeeks1-4jmcd.pdf (577.9 KB)
- AthLEAN-XWorkoutsWeeks5-8jmcd.pdf (569.0 KB)
- AthLEAN-XWorkoutsWeeks9-12jmcd.pdf (582.8 KB) AthLEANXMealPlan
- AthLEANXMealPlans.pdf (736.5 KB)
- AthLEANXMealPlansRulez.pdf (3.8 MB)
- 7sins.pdf (198.0 KB)
- AthleanX Bonus - Home Gym Equipment Listjmcd.pdf (359.3 KB)
- MFSpringBreakOUTroughedit.pdf (5.1 MB)
- WolverineWorkout.pdf (711.2 KB)
- athleanxnutritionjmcd.mp3 (9.7 MB)
- [CourseClub.NET].url (0.1 KB)
- [DesireCourse.Com].url (0.0 KB)
So I’ve seen about 100 different memes about Zac Efron’s most recent body transformation.
I’m not going to lie Zac…I’m mirin’.
Full disclosure here: Zac has always been in really good shape. 聽He was ripped in Neighbors, he was shredded in Dirty Grandpa, and actually I don’t remember a time when he wasn’t showing off a six pack.
That being said, in this article I’ll be covering a routine that is designed for achieving Zac’s current physique. 聽I’ll be pulling information from interviews Zac has done about his training, and also filling in the gaps with the type of physique he has combined with the types of movements and focus you’d have to train to achieve it.
Remember: when you’re making a movie with Dwayne “The Rock” Johnson, you get even MORE shredded.
Obviously Zac doesn’t have the same type of physique as his co-star Dwayne Johnson. They have very different body types and in turn train in different ways as well.
Zac has an extremely athletic, toned and ripped physique. His physique tells us that his training style will more-so resemble that of Charlie Cox’s Daredevil, Ryan Reynolds’ Deadpool, Steven Amell’s Green Arrow, and the lot of shredding routines.
For those of you looking for a different style, don’t stress – it’s here for you (just maybe not in this article 馃槢 )! If you want to bulk you can choose from a variety of different routines. Heavy powerlifting style like Tom聽Hardy’s Bane or The Incredible Hulk routine, or even a bodybuilding type workout like Henry Cavill’s Superman, Ben Affleck’s Batman, and Chris Hemsworth’s Thor.
But, to be honest, I don’t come even close to naming them all – so go check out the Workout Database for the perfect routine.
Take the SHJ Program Quiz!
Take The SHJ Program Quiz and find the perfect program for YOU.
Take The SHJ Program Quiz and find the perfect program for YOU.
Stats and Training Style Continued
We can see his physique. We know the type of build he has. We’re also lucky enough that he shares information like the above picture showing off some of his training style.
Zac stands in at around 5’9 and weighs about 170-175, tacking on about 10-15 lbs. since he showed off his physique in neighbors.
From what I can see, and what I can research, Zac still hits conventional weights during his programming, but he also incorporates circuit training and Ninja Warrior styled workouts as well.
That means it’s going to be REALLY fun to compile this workout!
I can say it over and over, and it’s said a million other places as well: Abs are made in the kitchen.
We know this already. 聽
You can’t out train a horrible diet. 聽If you eat like crap, you’re probably going to look like crap.
Zac’s pretty awesome when it comes to sharing stuff on his social media accounts though, and his Twitter gives us some insight onto how he runs his diet regime.
This gives us some pretty good reason to believe Zac is running a low carbohydrate diet very similar to a Paleo style. I say low carbohydrate because a basic Paleo routine would allow for sugar and carbohydrates to be added in places, but Zac lets us know he keeps those out to fully burn the fat, allowing ketosis to kick in and shred him!
Most of you are probably thinking “That sounds miserable!”. And…you’re kind of right. But, don’t fret, there’s more! 馃檪
Zac also posts a picture of a cheat meal he pounds down, showing us that he utilizes cheat meals and follows something similar to the 80/20 rule talked about within the SuperHuman Diet. 聽This allows him to fuel his body with cyclical ketosis and carb reloading.
We know all about that, right?
Here’s the pic:
This makes me feel so much better, I don’t know about you!
But hey, I think it’s time we get into the Workout Routine…
Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.
Join The Superhero Academy and start unleashing your inner SuperHuman.
- Zac believes in getting up early to workout. Not only does doing exercises at the crack of dawn allow him to stay ahead of his schedule, but he says it also is an important factor in releasing toxins from his body.
- We know Zac incorporates weight training to build muscle and better fill out his overall physique
- We also know Zac has been training in Ninja Warrior styled routines.
Day Split:聽3 Days of Weightlifting Major Body parts – 2 days to be incorporated as Circuit Training days and Abs added at the end of the 3 Major Body Part Days.
**Ab Routine will be listed at the end of the workout**
Day One: Chest and Triceps
Warm Up:
20 Minute Low Intensity Incline Walk
Workout:
Flat Bench Press (Barbell):
10-8-5-5-3 聽(Incorporate a 1RM from time to time)
Tricep Superset (on cables) **Do not take a break between each movement, only after 10 reps are done for both**:
Tricep Push Downs:
10-10-10
Tricep Overhead Extensions (take the cable and step forward, away from the machine, bringing it straight over your head and body):
10-10-10
Chest Superset (dumbbells) **Do not take a break between each movement, only after 10 reps are done for both**:
Incline Dumbbell Chest Press:
10-10-10
Front Chest Raises:
10-10-10
Skull Crushers:
10-10-10
Chest Cable Flyes:
10-10-10
Dips (if you have a dip belt [Amazon Link], add weight when you can):
15-15-15
Ab Routine**
Day Two: Circuit Training Day
Warm Up:
10 Pull Ups
15 Air Squats
20 Push Ups
Workout:
25 Pull Ups
50 Deadlifts @135
50 Push Ups
50 Box Jumps (Can scale to Step Ups)
50 One Arm Snatches @30lbs
50 Goblet Squats @25-45lbs.
50 Clean and Presses @45 lbs.
25 Pull Ups
Day Three: Shoulders and Legs
Warm Up:
20 Minute Low Intensity Incline Walk
Workout:
Back Squats:
10-8-5-5-3 (Incorporate a 1RM from time to time)
Military Press:
10-8-5-5-3 (Incorporate a 1RM from time to time)
Leg Press:
10-10-10
Shoulder Front Raises:
10-10-10
Leg Extension Machine:
10-10-10
Arnold Presses:
10-10-10
Ab Routine**聽
Day Four: Circuit Training
Warm Up:
10 Pull Ups
15 Air Squats
20 Push Ups
Workout:
25 Pull Ups
50 Bench Press (Can be done on the floor) @135
50 Clean and Press @45
50 Lunges @25 each hand
50 Push Ups
50 Double Unders
50 Kettlebell Deadlifts @25-45 lbs.
25 Pull Ups
Day Five: Back and Biceps
Warm Up:聽
20 Minute Low Intensity Incline Walk
Workout:
Deadlift
10-8-5-5-3 (Incorporate 1RM from time to time)
Bicep Curls
10-10-10
Lateral Pull Down Machine:
10-10-10
Hammer Curls:
10-10-10
Cable Rows:
10-10-10
Bicep Drop Set:
Preacher Curls:
10-10-10
**On Set Four Increase the weight and drop 10-20 lbs each time you get 10 reps for a total of 4 sets within the drop set and 40 reps**
Pull Ups (swap from Wide Grip to Regular, and incorporate Chin Ups from time to time)
15-15-15
Ab Routine**
Ab Routine
Ab Superset 1:
3 Sets of:
25 Sit Ups
25 Hanging Knee/Leg Raises
Ab Superset 2:
2 Sets of:
50 Crunches
25 Laying Leg Raises
25 Flutter Kicks
Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.