Workout Routines

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.

Zac Efron Shoots On Location In Miami Beach, Florida For 'Baywatch'
INFphoto.com
INFphoto.com
Duration 45
Exercises 8-10
Equipment Yes

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.

Zac Efron's 'Baywatch' workout Day I: Back and biceps

Exercise 1A.

Straight-Arm Pulldown You'll need: Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 1B.

Ab Rollout You'll need: Ab Wheel How to
Ab Rollout thumbnail
3 sets
8-12 reps
60 sec. rest

Exercise 2A.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 2B.

Suspended Row You'll need: Strap How to
Suspended Row  thumbnail
3 sets
8-12 reps
60 sec. rest

Exercise 3A.

Neutral-Grip Pullup You'll need: Pullup Bar How to
Neutral-Grip Pullup thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 3B.

Lat Pulldown From Knees You'll need: Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
8-12 reps
60 sec. rest

Exercise 4A.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 4B.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
3 sets
8-12 reps
60 sec. rest

Zac Efron's 'Baywatch' workout Day II: Legs

Exercise 1A.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 1B.

Suspension Squat Jump You'll need: Strap How to
Suspension Squat Jump thumbnail
3 sets
20 reps
60 sec. rest

Exercise 2A.

Swiss Ball Hip Extension You'll need: Swiss Ball How to
Swiss Ball Hip Extension  thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 2B.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
3 sets
20 reps
60 sec. rest

Exercise 3A.

Reverse Walking Lunge You'll need: Dumbbells How to
Reverse Walking Lunge  thumbnail
3 sets
8-12 (each side) reps
0 sec. rest

Exercise 3B.

Mountain Climber on Sliders You'll need: Sliding Discs How to
Mountain Climber on Sliders  thumbnail
3 sets
20 reps
60 sec. rest

Exercise 4A.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 4B.

Kick Butts You'll need: No Equipment How to
Kick Butts thumbnail
3 sets
20 reps
60 sec. rest

Exercise 5A.

Unstable Single-Leg Calf Raise You'll need: Dumbbells How to
Unstable Single-Leg Calf Raise thumbnail
3 sets
8-12 (each side) reps
0 sec. rest

Exercise 5B.

Suspension Trainer Single-Leg Squat Hop You'll need: Strap How to
Suspension Trainer Single-Leg Squat Hop thumbnail
3 sets
20 (each side) reps
60 sec. rest

Zac Efron's 'Baywatch' workout Day III: Shoulders, chest, and arms

Exercise 1A.

Dumbbell Squat Front Raise You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 1B.

Cross-Body Cable Raise You'll need: Cable Machine How to
Cross-Body Cable Raise thumbnail
3 sets
8-12 reps
60 sec. rest

Exercise 2A.

Dumbbell Floor Press You'll need: Dumbbells How to
Dumbbell Floor Press thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 2B.

Pushup How to
Pushup  thumbnail
3 sets
8-12 reps
60 sec. rest

Exercise 3A.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 3B.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
8-12 reps
60 sec. rest

Exercise 4A.

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 4B.

Bosu Plyo Pushup You'll need: Bosu Ball How to
Bosu Plyo Pushup thumbnail
3 sets
8-12 reps
60 sec. rest

Exercise 5A.

Single-Arm Pushdown You'll need: Cable Machine How to
Single-Arm Pushdown thumbnail
3 sets
8-12 (each side) reps
0 sec. rest

Exercise 5B.

Single-Arm Curl You'll need: Dumbbells How to
Single-Arm Curl thumbnail
3 sets
8-12 (each side) reps
60 sec. rest
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