In This Series
- The Workout Plan Zac Efron Used To Build A Baywatch Body
- Day 1 Workout: Back And Biceps
- Day 2 Workout: Legs
- Day 3: Shoulders, Chest And Arms
- Zac Efron’s Diet Plan
It’s a pretty safe bet that Baywatch will be this summer’s big hit blockbuster movie. But what isn’t so clear is who the audience will be ogling most—the bikini-clad beach bunnies or the pumped-up, hard-bodied musclemen in the cast. Dwayne “The Rock” Johnson’s physique already has legions of fans, but the transformation of co-star Zac Efron (who shot to fame in the teen film High School Musical) has amazed people around the world.
RECOMMENDED: Zac Efron Interview
According to Efron’s trainer, Patrick Murphy, the actor reached 5% body fat after just 12 weeks of training. Want to do something similar? Try this plan.
How It Works
Efron’s training was constantly evolving, but for Men’s Fitness, Murphy condensed the essence of it into a three-day split, working back and biceps one day, legs on another, and shoulders, chest, and arms on the third day (abs are in there too – a little 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 helps your body burn more calories and enhances the “pump” that drives more nutrition-filled blood into the muscles for fast growth.
RECOMMENDED: Superset Workout
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.
How To Do It
Perform each workout once a week, resting a day between sessions. All exercises are divided into pairs marked A and B and should be done as supersets, so complete one set of A and then a set of B, then rest for 60 seconds. Complete all the sets indicated, then move on to the next superset.
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NEXT: Day 1 Workout
Photography Jeff Lipsky
This workout first appeared in the US edition of Men’s Fitness
