It’s no secret that Baywatch was one of the biggest blockbusters of the summer. But what had everyone talking—besides the slow-motion beach runs—was Zac Efron’s jaw-dropping transformation. Once known for his teen-heartthrob role in High School Musical, Efron stunned fans with a ripped, lifeguard-ready body that he achieved in just 12 weeks.
According to his trainer, Patrick Murphy, Zac reached an incredible 5% body fat through a precise and evolving training routine. Ready to train like Efron and carve out your own beach-ready body? Let’s get started.
Workout Overview
Goal: Get Lean, Build Muscle
Skill Level: Intermediate
Duration: 12 Weeks
Days per Week: 3
Type: Bodyweight, Cardio, Muscle Endurance
Efron’s workout followed a three-day training split:
Day 1: Back & Biceps
Day 3: Legs
Day 5: Chest, Shoulders & Arms
Take a rest day between each workout. Days 2, 4, 6, and 7 are for recovery.
How it works
Patrick Murphy designed the workouts using supersets—performing two exercises back-to-back with no rest between them. This technique boosts efficiency, enhances calorie burn, and maximizes the pump, pushing nutrient-rich blood into muscles for better growth. Some exercises are explosive to help build agility and athleticism, so you don’t just look like a lifeguard, you move like one too.
Each superset is marked as A and B. Complete one set of A, then one of B, rest for 60 seconds, and repeat for the prescribed number of sets before moving on.
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.
