Zach Zeiler Workout Routine, Diet Plan, Exercise, Body Measurements (2022)

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Who is Zach Zeiler?

One of the most inspirational tales known to the fitness community belongs to Zach Zeiler. He is a bodybuilder who overcame the disease and obstacles to become successful.

Early Life of Zach Zeiler

Zach Zeiler was an ordinary boy growing up till the age of fifteen. He was built athletically and had a strong interest in sports. However, when he was told that he had Hodkin’s lymphoma, his entire world was turned upside down. Zach was diagnosed with a particular cancer type, which necessitated numerous chemotherapy and radiation treatments. Zach’s weight decreased during therapy from 150 pounds to 105 pounds of “skin and bones.”

Zach was exhausted when he got home from his treatments—”both physically and mentally.” He was also irritated by the strength he had lost as a result of the illness. With the use of the iron as a release for his anger, Zach soon began working out to regain his strength. He started seeing a growth in strength and size after lifting weights for a while. This gave him the motivation to train harder than before.

Zach’s battle with cancer was finally won a few years into his fitness quest. Along the process, he also developed a powerful physique, packing on more than 60 lbs of muscle throughout the years he spent working out. His recovery and inspiring tale of overcoming cancer inspired those in comparable circumstances to confront their struggles in life.

“Let ’em talk about chya… and let ’em chase afta ya.”

Body Measurements of Zach Zeiler

Full Name:Zach Zeiler
PROFESSION:Online Personal Trainer
AGE:165 – 175lbs (74.8 – 79.4kg)
HEIGHT:6′ (183cm)

“They may judge, but they will not decide.”

Zach Zeiler Workout Routine, Diet Plan, Exercise, Body Measurements (1)


Zach Zeiler is the owner of clothing business. He has also had success as a personal trainer online.

“It is because of my close“It is the near-death experiences that built my appreciation for life and what it had to offer.
I found what was important to me, and I never let it go.”


The Ailment

On April 16, 1994, Zach Zeiler was born. Zach loved sports as a kid and especially loved football.

Up until his second year in high school, Zac led a busy existence. At that point, he received his Hodkin’s Lymphoma diagnosis and learned that he had cancer. Zach’s cancer had severely advanced by the time he learned the news. Radiation and chemotherapy treatments were two of his few options for treating the condition.

I didn’t fully comprehend what I was about to go through until the first day of treatment because I was a very young teenager at the time.

(Video) MASSIVE Shoulders | Training them once a week.

Zach was shocked to learn that “a long and painful road” lay ahead of him. Zach claimed that the worst parts of the treatments were the initial few days. He was constantly throwing up and was unable to consume any food. The young person became depressed as a result and desperately wanted to get well again.

Zach missed the majority of his sophomore year of high school due to the sickness, and he spent his 16th birthday in a hospital bed. Amazingly, Zach was determined to fight through and overcome the sickness despite the hardship.


Zach weighed 106 lbs. after his treatments when he got home. Before chemotherapy, he had an athletic frame; after chemotherapy, he was very underweight and emotionally worn out.

Zach was frustrated by the strength he had lost after beginning his road to rehabilitation. Zach looked for ways to cope with his unpleasant feelings as a result. He began lifting weights at that time to regain his strength and size. Zach began gently, doing solely bodyweight exercises in his basement.

Zach’s body started to substantially alter over time. This inspired him to join a gym so he could train more intently and explore additional options. Zach started working out hard and using the iron to vent his frustration.

Zach’s goal to work out swiftly changed from expressing his anger to developing a fantastic body and a sharp mind after he noticed his strength and size growing more and more as each month went by.

Conquering the Odds

Zach started researching various training methods and diets to further build his physique. He fully changed his appearance by the time he was 19 years old. Zach had been cancer-free for four years at that point and showed no signs of the disease returning.

Zach started to see fitness as more than just a way of life. He claimed that he utilized it as a means of self-expression. He received a lot of attention from everyone around him as a result.

Zach unintentionally kicked off a “revolution” among fitness fans. Many others started living more positively as a result of Zach’s teachings. He encouraged his followers to cherish “all the tiny things” and to never give up on their goals in the face of difficulty.

Zach keeps demonstrating via his tale what is possible when one has the appropriate attitude and perspective.

“The gym will always remain a place where I discovered myself.
I found what I was capable of, despite the hardships that I faced.”


Zach Zeiler has a distinctive approach to training. In his opinion, each person should have their unique training methods to get the most out of their workouts.

Zach never does the same workout again in a short period since he constantly switches up his training regimens. including the number of reps, the weight, the volume, the angle, and even the order in which he performs the exercises.

He thinks he can attain the most growth by combining these many training philosophies.


Zach prefers to practice cardio over HIIT while trying to lose extra body fat. He will continue to perform a few HIIT workouts each month to “get his body going” and rev up his metabolism.

3 Best Exercises

  1. Dumbbell Bench Press:This exercise is one of Zach’s favorites. He believes that by doing the exercise with dumbbells instead of thebarbell, he can achieve maximum contraction in the muscle. He also mentioned how he can perform the exercise to its full potential without a spotter, unlike when he uses thebarbell.
  2. Squats:Zach says that this exercise is one of the best for overall leg development and mass building when done correctly.
  3. Deadlifts: Another compound exercise that Zach “can’t get enough of”is the Deadlift.He says this exercise has the most potential for overall body development. However, he also suggested practicing proper form t avoid injury. Then add weight once the form is perfected.

Zach Zeiler’s Split

Monday: Chest/Triceps

  • Dumbbell Pullover: 3×12,10,6
  • Incline Dumbbell Press: 4×12.10,8,6
  • Flat Dumbbell Press: 4×12,10,8,6
  • Decline Isolateral Machine Press: 3×10
  • Dumbbell Fly’s: 3×10-15
  • Cable Crossovers: 3×10-15
  • Overhead Dumbbell Extension: 4×12,10,8,6
  • Overhead Single Arm Triceps Extension: 3×10
  • Dumbbell Triceps Skull Crushers: 4×10
  • Single Arm Cable Triceps Pushdown: 3×10

Tuesday: Legs

  • Squats: 5 working sets 14.12.10,8,6 (last set a drop set)
  • Hack squat: 4×12,10,8,6
  • Leg Press: 4×10-14
  • Leg Extensions: 4×10-20
  • Laying Leg Curl: 4×8-12
  • Stiff Leg Dumbbell Deadlift: 4×12,10,8,6
  • Standing Leg Curl: 4×10

Wednesday: Back/Biceps

  • Lat Pulldown: 4×8-12
  • Isolateral Lat Pulldown: 4×8-12
  • Pull-ups: 2x failure
  • T-Bar Row: 4×10
  • One Arm Dumbbell Row: 4×12,10,8,6
  • Isolateral Row: 3×10
  • Cable Row: 4×10-15
  • Barbell Curl: 4×20-30
  • Dumbbell Alternating Curl: 3-4×20-30
  • One Arm Preacher Curl: 4×15-20

Thursday: Shoulders

  • Reverse Pec Dec (Rear Delts): 3×15
  • Rear Delts Cable Fly: 4×10
  • Dumbbell Shoulder Press: 5×14.12,10,8,6
  • Side Lateral Raise: 4×8-12
  • Upright Row: 3×10
  • Single Arm Side Lateral Raise: 3×10
  • Dumbbell Front Raise: 3×8-12
  • Isolateral Shoulder Press: 4×10
  • Barbell Shrugs: 6×20,16,12,10,8,6 (last set a drop set)
  • Dumbbell Shrugs: 5×10

Friday: Chest/Triceps

  • Dumbbell Pullover: 3×10
  • Barbell Bench Press: 4×12,10,8,6 (last set a drop set)
  • Incline Isolateral Bench: 4×12,10,8,6
  • Cable Crossover: 4×10
  • Pec Dec Fly: 4×10
  • Weighted Dips: 4×12,10,8,6
  • Barbell Skull Crushers: 4×12,10,8,6
  • Cable Overhead Triceps Extension: 3×10
  • Rope Triceps Pushdown: 3×20

Saturday: Legs

  • Leg Extensions: 4×10
  • Squats: 5×5
  • Hack Squat/Lunges Superset: 4×10
  • Sissy Squats: 4×15
  • Single Leg Hamstring Curls: 4×10
  • Reverse Hack Squats: 4×10
  • Barbell SL Deadlifts: 3×12,10,8
  • Laying Leg Curls: 3x failure

Sunday: Back/Biceps

  • Deadlifts: 6×20,14,12,10,8,6
  • Barbell Row: 4×12,10,8,6
  • Wide Grip Cable Row: 3×10
  • One Arm Dumbbell Row: 3×10
  • Unilateral Row: 3×10
  • Weighted Pullups: 3×10
  • Dumbbell Pullovers: 3×8
  • Close Grip Lat Pulldown: 3×10
  • Dumbbell Hammer Curl (One Arm): 4×20-30
  • Concentration Curl: 4×20
  • Preacher Curl: 3×20
  • Cable Curl: 2×30


“I alternate between hitting calves and abs every day. For example, on Monday I will train abs, Tuesday calves, Wednesday abs, Thursday calves, etc. For eachworkoutI go through, a small circuit of exercises typically lasts 15 minutes.”– Zach Zeiler

Calf Routine

  • Seated Calf Raises: 5×10
  • Standing Calf Raises: 5×15

Abs Routine

  • Hanging Leg Raises: 4×15
  • Crunches: 4 sets to failure

“Every hardship that we face can act as an opportunity to develop, and grow stronger.”


Going by the Feeling

Zach isn’t a major advocate of measuring calories or macronutrients. He prefers to stay thin all year round, and aims to make lean “gains” without the need to “bulk”. Going slightly over his maintenance calorie intake to increase lean muscle mass is the backbone of Zach’s eating strategy.

(Video) Anabolic Chest.

When it comes to preparation for a picture shoot, Zach will start tracking his calorie and macronutrient intake many days ahead of the event. This way he makes sure that he looks his best for the shot.

Zach is fond of whole eggs. He prefers to eat them whole instead of just eating the egg whites alone. He feels the cholesterol in them isn’t as destructive to everyone’s health as it’s often believed. According to Zach, his rapid metabolism helps him to metabolize practically any food he eats, without accumulating a pound of fat.

Daily Meal Plan

  • 1st Meal: Protein Shake & Cereal
  • 2nd Meal: Eggs, Oatmeal & an Apple
  • 3rd Meal: Chicken Breast, Pasta & Vegetables
  • 4th Meal: Protein Shake & a Banana
  • 5th Meal: Hamburger, Baked Potato & Milk
  • 6th Meal: Protein Shake, Cottage Cheese, Protein Bar & Nuts

Zach’s Supplementation

Pre-workout, creatine, and a protein supplement. According to Zach, these are the only vitamins needed to be effective at the gym.

“Distinguish between your rationalizations and the actuality of your circumstances.”

Influences and Idols

Zach remarked that his drive and inspiration come from his results. According to him, building a physique is one of the few things in the world where he can see the outcome of his work. All of those allow him to stay focused and conditioned all year round.

“I have built a decent physique, but the mortar laying between the incessant building of bricks is what has defined me has a person.”

What We Can Learn From Zach Zeiler?

Zach is live proof that if you want something “bad enough”, you can get it. Having to battle a major disease at an early age helped Zach understand he could either give up on life or emerge out stronger than before.

He chose the latter, and his message to everyone in similar situations is to select the same. No matter how hard it may appear. Standing face to face with a deathly circumstance and coming out victorious, Zach illustrated the appropriate mindset is always vital in life while attaining your goals.

Related tags : Online Personal Trainer

Zach Zeiler has one of the most inspirational stories known throughout the fitness world. He's a cancer survivor who beat the odds, and in turn, became a

Zach began training rigorously, expressing his frustration through the iron.. Having seen his strength and size increase more and more as each month passed, Zach’s motivation to train quickly went from venting his frustrations, to building a great body, and a mind.. Squats: Zach says that this exercise is one of the best for overall leg development and mass building when done correctly.. Dumbbell Pullover: 3×12,10,6 Incline Dumbbell Press: 4×12.10,8,6 Flat Dumbbell Press: 4×12,10,8,6 Decline Isolateral Machine Press: 3×10 Dumbbell Fly’s: 3×10-15 Cable Crossovers: 3×10-15 Overhead Dumbbell Extension: 4×12,10,8,6 Overhead Single Arm Triceps Extension: 3×10 Dumbbell Triceps Skull Crushers: 4×10 Single Arm Cable Triceps Pushdown: 3×10. Deadlifts: 6×20,14,12,10,8,6 Barbell Row: 4×12,10,8,6 Wide Grip Cable Row: 3×10 One Arm Dumbbell Row: 3×10 Unilateral Row: 3×10 Weighted Pullups: 3×10 Dumbbell Pullovers: 3×8 Close Grip Lat Pulldown: 3×10 Dumbbell Hammer Curl (One Arm): 4×20-30 Concentration Curl: 4×20 Preacher Curl: 3×20 Cable Curl: 2×30. Standing face to face with a deathly situation and coming out victorious, Zach Zeiler proved the right mindset is always important in life when achieving your goals.

Quick stats: Age: 19 Height: 6’0” – 183 cm Weight: 170 lbs – 77 kg How did you get started? At the age of 15 I was diagnosed with Hodgkin’s Lymphoma. Treatment for this type of Cancer meant that I would have to undergo chemotherapy and radiation therapy. During these treatments, I missed the majority […] More

I don’t really know where it may take me, but every day what I have is an opportunity that may lead to success.. One thing about my training that sets me apart from other individuals is my perspective on training styles.. Squats: 5 working sets 14.12.10,8,6 (last set a dropset) Hack squat: 4×12,10,8,6 Leg Press: 4×10-14 Leg Extensions: 4×10-20 Laying Leg Curl: 4×8-12 Stiff Leg Dumbbell Deadlift: 4×12,10,8,6 Standing Leg Curl: 4×10. Dumbbell Bench Press: This has become one of my favorite exercises of all time.. I have never been the type of person to miss a leg day, but in my beginning stages of training I had never learned how to squat.

Alice Matos is a bikini athlete and fitness icon from South America, Brazil, Workout Routine, Diet Plan, Exercise, Body Measurements...

Alice Matos finished first in her maiden tournament after two years of rigorous training.. Full Name:Alice Matos YEAR OF BIRTH:1985 WEIGHT:115-125lbs (52.2 – 56.7kg)PROFESSION:Fitness model and business ownerNATIONALITY:BrazilianHEIGHT:5’2 ” (157.5cm) “After one year of intense training and strict diet my trainer and I realized that I was ready to compete, so I decided to take the risk and participate in my first show”. 2015 IFBB-SC Catarinense Championship, 1st. 2014 IFBB-RJ Brazilian Championship, 2nd. 2013 2nd Wellness Expo Nutrition RJ. 2012 5th IFBB-RJ Brazilian Championship. 2012 6th BIKINI Arnold Classic Europe – MADRID – Spain. 2011 Arnold Classic Columbus Ohio, NP. However, at the age of 25, Alice began to follow athletes on social media, such as Michelle Lewin and Larissa Reis and was motivated by their amazing physiques.. It didn’t take long for her coach to recognize Alice’s potential and enter her in her first fitness competition: the 2011 Arnold Classic in Ohio, America.. Alice entered the 2012 Arnold Classic competition to improve upon her 2011 effort, and she succeeded in doing so.. Alice had a fantastic body by the time she was 30 and was winning more of the competitions she joined.. Five days a week, Alice works out in the gym, doing 12 to 18 repetitions in sets of three.. Monday – Lower Body Tuesday – Upper Body Wednesday – Lower Body Thursday – Upper Body Friday – Lower Body Saturday – Rest (Muay Thai and Cardio) Sunday – Rest (Muay Thai and Cardio). To give her body the food it needs to grow, Alice attempts to eat six meals each day.. On a normal day, this is what Alice’s diet looks like:. Meal 1: 6 Egg Whites, 40g of Oat Bran Also, Meal 2: 150g Chicken Breast, 100g Brown Rice/Whole-Wheat Pasta & Salad Meal 3: 30g of Whey Protein Also, Meal 4: 150g Salmon or Filet Mignon & Vegetables Meal 5: 6 Egg Whites Meal 6: 30g Casein Protein, Probolic or Pro Complex. Following fitness icons like Michelle Lewin, Larissa Reis, Oksana Grinisha, and Eduardo Correa gave Alice the motivation she needed to start building the body of her dreams.. Alice Matos credits her family and personal trainer for motivating her to strive and advance every day, though.

Zac Efron is one of the most popular actors in Hollywood nowadays, and is in incredible shape. In this article, we highlight Zac Efron's workout routine.

Efron’s workout regimen is different for each of the roles he plays in his movies, he believes that performing strength and cardio exercises helps him stay in good shape.. Here is Zac Efron’s workout routine:. Ab Rollout (sets: 3, reps: 8-12, rest: 60 sec). Dumbbell Biceps Curl (sets: 3, reps: 8-12, rest: 60 sec). Here’s Zac Efron’s legs routine:. Leg Press (sets: 3, reps: 8-12, rest: 0 sec). Swiss Ball Hip Extension (sets: 3, reps: 8-12, rest: 0 sec). Swiss Ball Leg Curl (sets: 3, reps: 20, rest: 60 sec). Every set is around 12 reps.. Front Raise Dumbbell Squat (sets: 3, reps: 8-12, rest: 0 sec). On a steep grade: Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total. Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total. He could have chicken/turkey breast, egg whites, fish, pork loin, quinoa, oats, brown rice, avocado, nuts, apples, berries, pears, and all kinds of vegetables.. Here is Zac Efron’s diet:

Want to know how to create the perfect diet plan for your specific workout and fitness goal? Here's how.

If your primary goal is building muscle (or increasing strength), you need to create a daily caloric surplus of about 250 calories above your maintenance level (about half that for women).. For example, if your estimated calorie maintenance level is 2500 calories per day, you’d figure out that 20% of 2500 is 500 (2500 x .20 = 500).. For example, a man with an estimated calorie maintenance level of 2500 calories per day would add 250 or so calories to it and get about 2750.. If you are losing weight faster than that, then increase your calorie intake by about 250 calories.. So, for example, if your ideal calorie intake is 2000 calories per day, you’d first figure out that 25% of 2000 is 500.. However many calories are left after a sufficient protein and fat intake have been factored in… those calories should come from carbs.. Basically, figure out how many calories your protein and fat intake will account for, and then subtract them from your ideal total calorie intake.. With a maintenance level of 2250 calories, he’d now eat about 2500 calories per day .. Since 1 gram of protein contains 4 calories, that means his protein intake will account for 700 calories each day (175 x 4 = 700).. Since this example person will be eating 2500 calories per day, he first figured out that 25% of 2500 is 625 calories (2500 x 0.25 = 625).. Then, since 1 gram of fat contains 9 calories, he figured out that he’d need to eat about 69 grams of fat per day (625 ÷ 9 = 69).. At this point he sees that he has 700 calories worth of protein and 625 calories worth of fat, which means a total of 1325 of his daily calorie intake is accounted for (700 + 625 = 1325).. But, since he needs to be eating 2500 calories per day, he’d see he has 1175 calories that are not yet accounted for (2500 – 1325 = 1175).. 2500 calories per day 175 grams of protein per day 69 grams of fat per day 294 grams of carbs per day. All that truly matters diet-wise is ensuring that you eat the right amount of calories each day along with an optimal amount of protein, fat and carbs that ideally come from mostly higher quality sources.

Zac Efron got into tip-top shape for his role in "Baywatch" by following a very intense workout program. We've laid out his program and how you can modify it to fit your activity level.

While his “Baywatch”performance made it seem like he’d always looked that way, one thing’s for sure: To get Efron’s body in tip-top shape, Murphy had to design workouts that evolved over time.. You’ve likely seen this “whole fitness toolbox” of moves in other publications, but the Baywatch Body Workout below is one that Murphy has never shared before.. This is a 720-rep workout Murphy used with Efron.. Then use half the weight for 20 reps.. If you’re not sure how to get started with an exercise plan or you’ve hit a plateau with your training, you might want to consider working with a personal trainer.. For example, start by completing only 10 reps of each exercise.


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