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The Zac Efron Workout to Get a Beach Ready ‘Baywatch’ Body

Forge your own sun-and-sand-worthy physique with this training plan from Efron's trainer.

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Zac Efron Shoots On Location In Miami Beach, Florida For 'Baywatch'
INFphoto.com
Zac Efron Shoots On Location In Miami Beach, Florida For 'Baywatch'
INFphoto.com

It’s a pretty safe bet that Baywatch will go down as the biggest blockbuster of the summer of 2017. But what isn’t so clear is who the audience will be ogling most—the buxom, bikini-clad beach bunnies or the pumped-up, hard-bodied musclemen in the cast.

Dwayne Johnson’s “Rock” physique already has legions of fans—but the transformation of co-star Zac Efron (who shot to fame in the teen-film hit High School Musical) has shocked the world. According to Efron’s trainer, Patrick Murphy, the actor reached 5% body fat after just 12 weeks of training. How’d you like to do something similar? Read on and you can.

How it works

Efron’s training was constantly evolving, so Murphy condensed the best of his workout into a three-day split, working back and biceps one day, legs another, and shoulders, chest, and arms the third day (abs are in there, too, a little bit every day).

The main feature of the workouts is supersetting—doing two exercises back-to-back with no rest in between. Not only does this approach save time, it also doubles as cardio, burning more calories and enhancing the “pump” that drives more nutrition-filled blood into the muscles for fast growth.

Since it was important that Efron not just look like a lifeguard but be able to perform like one too, some exercises are explosive to build speed and agility along with muscle mass. See you on the beach.

Directions

Perform each workout (Day I, II, and III) once per week, resting a day between each session.

The exercises are paired (marked A and B) and done as supersets—complete one set of A and then B before resting 60 seconds. Repeat for all the prescribed sets before moving on to the next pair.

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Routine

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Zac Efron's 'Baywatch' workout

Day I: Back and biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 28

Straight-Arm Pulldown

Equipment
Lat Pulldown Bar
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 2 of 28

Ab Rollout

Equipment
Ab Wheel
Sets
3
Reps
8-12
Rest
60 sec.
Exercise 3 of 28

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 4 of 28

Suspended Row

Equipment
Strap
Sets
3
Reps
8-12
Rest
60 sec.
Exercise 5 of 28

Neutral-Grip Pullup

Equipment
Pullup Bar
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 6 of 28

Lat Pulldown From Knees

Equipment
Lat Pulldown Bar
Sets
3
Reps
8-12
Rest
60 sec.
Exercise 7 of 28

Chinup

Equipment
Pullup Bar
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 8 of 28

Dumbbell Biceps Curl

Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
60 sec.

Zac Efron's 'Baywatch' workout

Day II: Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 28

Leg Press

Equipment
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 10 of 28

Suspension Squat Jump

Equipment
Strap
Sets
3
Reps
20
Rest
60 sec.
Exercise 11 of 28

Swiss Ball Hip Extension

Equipment
Swiss Ball
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 12 of 28

Swiss Ball Leg Curl

Equipment
Swiss Ball
Sets
3
Reps
20
Rest
60 sec.
Exercise 13 of 28

Reverse Walking Lunge

Equipment
Dumbbells
Sets
3
Reps
8-12 (each side)
Rest
0 sec.
Exercise 14 of 28

Mountain Climber on Sliders

Equipment
Sliding Discs
Sets
3
Reps
20
Rest
60 sec.
Exercise 15 of 28

Dumbbell Romanian Deadlift

Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 16 of 28

Kick Butts

Equipment
No Equipment
Sets
3
Reps
20
Rest
60 sec.
Exercise 17 of 28

Unstable Single-Leg Calf Raise

Equipment
Dumbbells
Sets
3
Reps
8-12 (each side)
Rest
0 sec.
Exercise 18 of 28

Suspension Trainer Single-Leg Squat Hop

Equipment
Strap
Sets
3
Reps
20 (each side)
Rest
60 sec.

Zac Efron's 'Baywatch' workout

Day III: Shoulders, chest, and arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 28

Dumbbell Squat Front Raise

Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 20 of 28

Cross-Body Cable Raise

Equipment
Cable Machine
Sets
3
Reps
8-12
Rest
60 sec.
Exercise 21 of 28

Dumbbell Floor Press

Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 22 of 28

Pushup

Equipment
Sets
3
Reps
8-12
Rest
60 sec.
How to
Exercise 23 of 28

Incline Dumbbell Press

Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 24 of 28

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
60 sec.
Exercise 25 of 28

Chest Cable Flye

Equipment
Cable Machine
Sets
3
Reps
8-12
Rest
0 sec.
Exercise 26 of 28

Bosu Plyo Pushup

Equipment
Bosu Ball
Sets
3
Reps
8-12
Rest
60 sec.
Exercise 27 of 28

Single-Arm Pushdown

Equipment
Cable Machine
Sets
3
Reps
8-12 (each side)
Rest
0 sec.
Exercise 28 of 28

Single-Arm Curl

Equipment
Dumbbells
Sets
3
Reps
8-12 (each side)
Rest
60 sec.
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