Zac Efron Baywatch Workout Routine And Diet Plan

By | June 17, 2017

Zac Efron Baywatch Workout Routine

The movie Baywatch is all about showcasing fit and stunning beach bodies, and actor Zac Efron has not failed to amaze us by getting into incredible shape for his role as lifeguard Matt Brody in the film. Zac Efron’s body in Baywatch is nicely ripped and muscular with six pack abs and the v shape which are the key features that make a man’s body aesthetically impressive. This is the type of look that many guys would aim for if they want to get fit and muscular without looking like a bodybuilder.

Zac Efron’s trainer who helped him achieve his Baywatch body transformation is Patrick Murphy. He told Men’s Fitness that Efron reached 5% body fat after just 12 weeks of training. 5% body fat is extremely ripped and it’s the main reason why Zac’s body has so much vascularity (veins showing). Such a low body percentage takes a lot of work and time to achieve, but keep in mind that Zac was already very lean before he started working out to get his body ripped for Baywatch.

Zac Efron Baywatch Workout Body

The thing about Zac Efron is he has never had a problem with excess body fat. Old Zac Efron photos show that the actor has always been lean with abs showing, which is an advantage that guys who possess an ectomorph body type have. However, adding significant muscle mass is the hardest challenge for ectomorphs. But because Zac has trained and gained muscle before for movies he did previous to Baywatch, he already possessed some decent muscle when starting his workout and diet program for getting in shape for Baywatch.

Zac Efron Body Before The Transformation

The Aim Of The Program

Baywatch lifeguards in the tv show and most lifeguards in real life have well-shaped bodies. But I would assume that the creators of the movie wanted the film to live up to the standard of the tv show by making the lifeguards flaunt fit, hot bodies on the beach. So obviously it was highly important that Zac Efron and his costars look as chiseled and toned as they could ever be to portray their characters with the highest level of fitness and attractiveness. Luckily for both Zac Efron and The Rock they already had fit bodies so their workouts were geared toward getting their physiques into optimal condition for the movie.

Zac Efron Baywatch Workout Plan

But it was not just about having the look, their performance was also supposed to be impressive. According to Murphy, it was important that Efron not just look like a lifeguard but be able to perform like one too. Therefore, along with increasing muscle mass without fat improving speed and agility was part of the aim of Zac Efron’s program.

Zac Efron Baywatch Diet Plan

Junk foods do not get any credit in Zac Efron’s diet for his Baywatch transformation because the actor ate ultra healthy for his 12-week program. “I implemented an all-organic whole-food diet,” says his trainer, Patrick Murphy.

Zac Efron Baywatch Workout

Murphy did not disclose specifics on Zac Efron’s diet plan for Baywatch to Men’s Fitness. But here’s everything we learned about the actor’s nutrition during the program based on statements from his personal trainer as well as Instagram updates from Zac Efron himself:

  1. He supplemented with whey protein—“unflavored,” that contained no other ingredients. (Great read: Do you need supplements to build muscle?)
  2. He hit a minimum of 100 ounces of water daily.
  3. He changed his caloric intake about every two weeks, along with his breakdown of protein, carbs, and fat.
  4. He had at least 9 days of zero carbs & sugar as stated in an Instagram post
  5. Zac used cheat days (or at least one) as he mentioned in an Instagram post.

Here is the list of foods reportedly eaten by Efron as part of his diet plan:

  • Lean Protein: Chicken breast, Turkey breast, Pork Loin, Egg Whites, Fish, like salmon, Steak (lean cuts like sirloin)
  • Whole Grains: Brown Rice, Quinoa, Oats
  • Healthy Fats: Nuts, Seeds, Avocados
  • High-Fiber Fruits: Apples, Pears, Berries
  • Vegetables: All kinds

Zac Efron Baywatch Workout Routine

They say changing your workout routine regularly is a good strategy to get results fast, and we learned that Zac Efron did not stick to a specific routine but kept making changes to his training as he progressed.

Zac Efron Baywatch Workout The Rock

However, for the sake of making the workout simple for MH readers, trainer Patrick Murphy summarized the Zac Efron Baywatch workout into a 3-day split:

“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”.

Explosive exercises were also included to build speed and agility along with muscle mass.

Thoughts On The Program & Results

I think that Zac Efron’s workout and diet to get ripped for Baywatch was nicely designed by his personal trainer and as we can see it worked great for the actor to get stunning results.

I think Zac’s physique in the movie looks amazing. Although his muscles have a good amount of size he is not bodybuilder big. His physique resembles a fitness model more than a bodybuilder.

It’s not necessary for the average guy trying to get in shape to aim for 5% body fat. This level of leanness, though impressive, is extreme. And most likely the ripped, vascularity look that Efron has in Baywatch was temporary and he would not maintain that after the movie. A higher body fat percentage that falls within the good to excellent muscle definition range would be more manageable and can give any guy a nice lean and muscular look.

Want A Body Like Zac Efron In Baywatch?

As I said above, Zac has trained to gain muscle before putting on additional muscle with the Baywatch workout and due to his ectomorph body type, it was not difficult for him to maintain a low body fat percentage. Therefore, it took him much less time to achieve the ripped body he successfully got for the movie. However, with the right mindset, program and work ethic anybody can transform their body to get in amazing shape.

If you want to get a body like Zac Efron you have to first determine your primary goal based on what shape you are in right now. Each individual has their unique circumstances so you’ll want to set your objective based on the present shape you are in right now. For example, if you are already lean and want to gain some more muscle mass you may want to make your primary goal adding lean muscle without fat. On the other hand, if you presently possess some excess fat you may want to make your primary goal losing fat while preserving muscle. But no matter which primary goal you choose to aim for you’ll need to get to a low body fat percentage and possess a good amount of muscle to get Zac Efron’s look.