Remember Zac Efron from Baywatch? If you remember him from that movie, there’s no way you can forget how his body physique in that particular movie got everybody searching for his workout and diet routine on the internet.
His insane transformation from the last movie he starred in, “The Neighbors,” to his role with Dwayne Johson in Baywatch was unbelievable.
Although it’s been 7 years since he appeared in the Baywatch movie, guys still look up to his body transformation workout routine to gain a body like his.
Therefore, you can’t claim that the influence is over. His workout regimen is one of the most searched celebrity-inspired body workouts on the internet.
So, in today’s article, I will be breaking down the step-by-step detailed workout routine that Zac followed to make his infamous “Baywatch” body. Along with that, I’ll also be covering the diet routine he follows to keep him in shape.
Zac Efron’s Biographical Stats
| Full name | Zachary David Alexander Efron |
| Born | October 18, 1987, |
| Age | 35 years old |
| Height | 1.76 m (5’8”) |
| Current Weight | 165 – 175lbs (74.8 – 79.4kg) |
Zac Efron’s Workout Routine
For the unbelievable transformation he had gone through in Baywatch, Zac Efron had to follow a strict workout and diet regimen to build up the muscle bulk and resemble an athlete’s physique in a short period.
Along with the endless physical hard training he had to go through, Efron was expected to follow a carefully devised workout plan by his trainer, the founder of Murphy Fitness, Patrick Murphy.
Zac Efron had to put in a lot of hard work not only to build muscle mass but also to gain muscle endurance and heavy strength to exhibit the persona of a lifeguard in Baywatch.
He was guided throughout by his personally hired trainer, Patrick Murphy, who said in his interview with Men’s Health that he had to assign Efron to hit supersets to maximize calorie burning while his muscles got toned.
Zac Efron gained 5-10 pounds of muscle mass for his role in Baywatch.
During his training period, Zac Efron split training for back and biceps in one day, the second day for legs, and the third day for chest, shoulders, and arms, while incorporating six to seven sessions of daily abs workouts.
Before he starts performing the exercises, he performs a dynamic warmup set to elevate blood flow to his muscles, activating them for strenuous action.
- Standing leg Swings
- Pushup motion wall press
- Reverse lunge on alternate sides with trunk rotation
- Hip stretch
- Torso twist
Day 1: Back and Biceps
- Straight Arms Pulldowns (3 sets, 8-12 reps)
- Abs Rollout (3 sets, 12 reps, 60-sec rest after one round)
- Seated Cable Rows (3 sets, 8-12 reps)
- Suspended Cable Row (3 sets, 12 reps, 60-sec rest after one round)
- Neutral Grip Pull-up (3 sets, 8-12 reps)
- Knees Lat Pulldown (3 sets, 8-12 reps)
- Chin-ups (3 sets, 8-12 reps)
- Biceps curls (3 sets, 12 reps, 60-sec rest after one round)
Day 2: Legs
It consists of the following ten exercises:
- Leg Press (3 sets, 10 reps)
- Suspended Squat Jumps (3 sets, 15-20 reps, rest 60 sec)
- Swiss Ball Hip Extension (3 sets, 10-12 reps)
- Swiss Ball Leg Curls (3 sets, 15-20 reps, rest 60 sec)
- Reverse Walking Lunges (3 sets, 10-12 reps)
- Mountain Climbers alongside slides (3 sets, 20 reps)
- Romanian Deadlift (3 sets, 10-12 reps)
- Dumbbell One-Leg Calf Raises (3 sets, 15-20 reps, rest 60 sec)
- Kickbutts (3 sets, 20 reps, 60-sec rest)
- Strapped Squat Hop (3 sets, 20 reps)
Day 3: Arms, Shoulders, and Chest
A combination of ten different exercises:
- Front Raise Dumbell Squats (3 sets, 10-12 reps)
- Cable Raise Cross-Bodied (3 sets, 10-12 reps, rest 60-sec)
- Floor Press with Dumbells (3 sets, 10-12 reps)
- Incline Dumbell Press (3 sets, 10-12 reps)
- Overhead Dumbell Press (3 sets, 10-12 reps, rest 60-sec)
- Pushups (3 sets, 10-12 reps, rest 60-sec)
- Cable Chest Flyes (3 sets, 10-12 reps)
- Chest Bosu Plyo Pushups (3 sets, 10-12 reps, rest 60-sec)
- One-Arm Dumbell Curls (3 sets, 10-12 reps, rest 60-sec)
- Cable Pushdown for Single Arm (3 sets, 10-12 reps)
Day 4: Upper Body
Circuit Training 1 (Repeat it two times):
- Follow the trend: Jog for 2 min, Run for 6 min, Jog for 2 min on a steep grade.
- Incline Dumbell Bench Press (20 reps only)
- Dumbbell Bench Press (20 reps only)
- Straight Bar Dips (20 reps)
- Parallel Bar Dips 20 reps only)
- Follow the trend: Sprint for 30 sec, Jog for 30 sec on a steep grade with 10 minutes of repetition
Circuit Training 2 (Repeat it two times):
- Dumbell Bench Press (20 reps)
- Incline Dumbell Bench Press (20 reps)
- Overhead Triceps Extension (20 reps)
Circuit Training 3 (Repeat it two times):
- Follow the trend: Jog for 2 min, Run for 6 min, Jog for 2 min on a steep grade.
- Ab Crunches (20 reps)
- Forearm Planks (3 times, hold onto for 30 secs)
- Bosu Knee Tuck (20 reps)
Day 5: Lower Body
Circuit Training 1 (Repeat it two times):
- Rope Jumping (10 min)
- Lunges (20 reps)
- Dumbell Bicep Curls (20 reps)
- Squat Thrust (20 reps)
- Squat Press (20 reps)
Circuit Training 2 (Repeat it two times):
- Follow the trend: Sprint and Jog for 30 sec each with 10 min rep
- Walking Lunges + Bicep curls (20 reps)
- Squat Thrust (20 reps)
- Squat Press (20 reps)
Circuit Training 3 (Repeat it two times):
- Jog 2 min, Run 5 min
- V-Ups (20 reps)
- Cycle Crunches (20 reps)
- Twisting Planks (20 reps)
Zac Efron’s Diet
Zac followed a diet regimen that he enjoyed, too. He ate healthy foods that he enjoyed for long-term sustainable goals.
He had cheat meals, but he controlled the portions between healthy and indulging food. Here is a brief outlook on his diet consumption:
Lean protein intake
- Egg whites
- Tofu
- Chicken
- Fish
- Legumes
Complex Carbs
- Oatmeal
- Brown Rice
- Pasta
- Quinoa
- Sweet potatoes
Essential Fats
- Olive oil
- Avacado
- Seeds
- Butter
- Nuts
Dietary Fibre
- Vegetables, especially the green ones
- Apples
- Pears
- Bananas
Supplements
- Protein Shakes
- Protein Bars
- Multivitamins
Conclusion
- Zac Efron is one of the most successful names in the Hollywood industry, known for his acting talent, which comes along with an attractive, charismatic personality and, of course, a handsome face and body. He has landed successful roles in films like High School Musical, his first leading role as a teen idol that skyrocketed him to fame in the late 2000s, The Greatest Showman, The Lucky One, and Dirty Grandpa.
- It’s no secret how his beach body in Baywatch became a huge hit worldwide, and everyone became curious to know how Zac transformed his body from his last performance in The Neighbor to Baywatch in less than one year.
- Zac Efron had to put in a lot of hard work not only to build muscle mass but also to gain muscle endurance and heavy strength to exhibit the persona of a lifeguard in Baywatch. He was guided throughout by his personally-hired trainer, Patrick Murphy, who played a major part in helping him deliver a massive and breakthrough role in Hollywood.
- Murphy focused on making Zac do multiple supersets within a day, along with split training for back and biceps in one day, the second day for legs, and the third day for chest, shoulder, and arms, while incorporating six to seven sessions of daily abs workouts.
- Zac followed a diet regimen that he enjoyed, too. He ate healthy foods that he enjoyed serving for long-term sustainable goals. He had cheat meals but controlled the portions between healthy and indulging food.