This isn’t the first role Zac Efron has bulked up for. He packed on a good amount of size for his role in the Lucky one back in 2012 where he played an ex marine. Dwayne “Rock” Johnson’s physique already has legions of fans but the transformation of co-star Zac Efron has left many impressed to say the least. According to Efron’s trainer, Patrick Murphy, the actor reached 5% body fat after just 12 weeks of training. With hard training and the right diet this is achievable for anyone.
The average preparation time for Hollywood training usually lands somewhere around four to six weeks, but Efron started the work eight months before the cameras were on. Patrick Murphy (Efron’s trainer) created a constantly evolving program that featured lots of supersetting (two exercises back to back), functional movements, dramatic tempo changes, and a purely whole-food diet.
Perform each workout (Day one, two, and three) once per week, resting a day between each session.
The exercises are paired (marked A and B) in order to be done as supersets (do exercise A and then exercise B with no rest in between). Repeat for all the prescribed sets before moving on to the next pair.
The Rock even posted about his co-stars amazing progress
Production for the day has ended, all the extras are going home and the sun's going down. Me and @zacefron refuse to quit in a tire shrugging contest that lasted for hours. Why? Because we're #BAYWATCH, we're bad ass and we're a slightly dysfunctional family. ✔️ On a side discipline note juuuuuust wait til you see the insane shape my boy Efron got in for our movie. Proud of the hard work he put in. That's the way you make a character "Iconic". I still kicked his candy ass though in this contest. #OnSet #TwoMeatheadsActingLike12YearOlds #EpicFunThough #BAYWATCH SUMMER 2017 🌊💪🏾
DAY ONE: back and biceps
|1A Straight-Arm Pulldown||3||8-12||0 sec|
|1B Ab Rollout||3||8-12||60 sec|
|2A Seated Cable Row||3||8-12||0 sec|
|2B Suspended Row||3||8-12||60 sec|
|3A Neutral Grip Pullup||3||8-12||0 sec|
|3B Lat Pulldown From Knees||3||8-12||60 sec|
|4A Chinup||3||8-12||0 sec|
|4B Dumbbell Biceps Curl||3||8-12||60 sec|
DAY Two: Legs
|1A Leg Press||3||8-12||0 sec|
|1B Suspension Squat Jump||3||20||60 sec|
|2A Swiss Ball Leg Extension||3||8-12||0 sec|
|2B Swiss Ball Leg Curl||3||20||60 sec|
|3A Reverse Walking Lunge||3||8-12||0 sec|
|3B Mountain Climber On Sliders||3||20||60 sec|
|4A Dumbbell Romanian Deadlift||3||8-12||0 sec|
|4B Kick Butts||3||20||60 sec|
|5A Unstable Single-Leg Calf Raise||3||8-12||0 sec|
|5B Single Leg Squat Hop||3||20||60 sec|
DAY Three: shoulders chest and arms
|1A Dumbbell Squat Front Raise||3||8-12||0 sec|
|1B Cross-Body Cable Raise||3||8-12||60 sec|
|2A Dumbbell Floor Press||3||8-12||0 sec|
|2B Pushups||3||8-12||60 sec|
|3A Incline Dumbbell Press||3||8-12||0 sec|
|3B Dumbbell Overhead Press||3||8-12||60 sec|
|4A Cable Chest Press||3||8-12||0 sec|
|4B Bosu Plyo Pushup||3||8-12||60 sec|
|5A Single-Arm Pushdown||3||8-12||0 sec|
|5B Single-Arm Curl||3||8-12||60 sec|
Zac Efron’s Baywatch Diet
According to Zac’s trainer Efron followed a low carb diet plan with refeeds or “cheat meals”. Healthy free range protein and natural organic greens, as you can see Efron tweeted about here.
Supplementation wise he stuck with just regular whey protein and drank a lot of water. His trainer stated they did change his caloric intake every two weeks, which is because your body starts to adapt to whatever caloric intake you adjust to. This makes it harder to lose body fat, which is why using refeeds is a good way to switch things up, replenish glycogen and it also increases leptin (a hormone good for fatloss).