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The Zac Efron Workout to Get a ‘Baywatch’ Body

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

Zac Efron
SBCH / BACKGRID

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  • Goal

    Get Lean, Build Muscle

  • Skill level

    Intermediate

  • Duration

    12 weeks

  • Days per week

    3

  • Type

    Bodyweight, Cardio, Muscle Endurance

  • Goal

    Get Lean, Build Muscle

  • Skill level

    Intermediate

  • Duration

    12 weeks

  • Days per week

    3

  • Type

    Bodyweight, Cardio, Muscle Endurance

It’s clear that Baywatch was last summer’s blockbuster. But what isn’t so clear is who the audience ogled the 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, but for us Murphy condensed the best of it 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 workout 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.

The Plan

  • Goal

    Get Lean, Build Muscle

  • Skill level

    Intermediate

  • Duration

    12 weeks

  • Days per week

    3

  • Type

    Bodyweight, Cardio, Muscle Endurance

  • Day 1

    Back & Biceps

    --

    8

    Yes

    Back & Biceps

  • Day 2

    Rest

  • Day 3

    Legs

    --

    10

    Yes

    Legs

  • Day 4

    Rest

  • Day 5

    Chest, Shoulders & Arms

    --

    10

    Yes

    Chest, Shoulders & Arms

  • Day 6

    Rest

  • Day 7

    Rest