Zac Efron’s Baywatch Workout


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

DAY ONE: back and biceps

Exercise Sets Reps Rest
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

Exercise Sets Reps Rest
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

Exercise Sets Reps Rest
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).


Checkout These Posts

Comments on this entry are closed.