Zac Efron Baywatch Workout: Train like the superstar with this workout plan!
We all admire the beautiful and toned bodies of the stars and wonder what their secret is and what their training routine looks like. Sure, there is very hard work behind it and of course a strict and healthy diet – that’s less of a surprise, right? Many have followed the career of Zac Efron since his role in “High School Musical” and the native Californian is without a doubt one of the most charming actors of today. Already in his last films such as “Bad Neighbors” and “Dirty Grandpa” the film star presented a remarkable body. But for the film “Baywatch” he achieved an incredible transformation in just 12 weeks! Of course, when you play a role that has to be topless most of the time, you have to look good. And if that wasn’t exhausting enough, Zac had to stand next to Dwayne “The Rock” Johnson, who is known to everyone for his dream body. So what does the Zac Efron Baywatch workout look like and how did he eat? We’ll tell you all of this below!
In just 12 weeks, Zac Efron achieved a truly incredible transformation and knocked everyone off their feet with his hammer body. “I trained so hard. When we were done with the last scene, I went back to the hotel and ordered the entire room service menu and ate it all. ”- Zac Efron said in an interview for“ People Magazine ”. But is his training plan also achievable for the average person? While it’s great to want to be in the best possible shape, it doesn’t make sense to compare our bodies to that of a famous actor who has the time and resources to do it. For this reason, we would recommend that you use the following training plan as a guide to getting the most out of your workout.
Zac Efron Baywatch Workout: This is the film star’s training plan
The Zac Efron Baywatch workout was so strenuous that the movie star was able to achieve an impressive 5% body fat after just 12 weeks. Just as a guideline and so that you get a better idea of the result – the body fat percentage in trained men is usually between 12 and 20 percent. Efron trained under the strict direction of personal trainer Patrick Murphy and his training schedule consisted of 8 to 10 exercises. Patrick Murphy is a Los Angeles-based fitness professional and the mind behind the workout routines of several celebrities including Cameron Diaz, Jennifer Lopez and Alexandra Daddario. But it’s Efron’s transformation that put Murphy in the spotlight, and his intense workouts have inspired many people around the world to try the Zac Efron Baywatch workout. However, we have to warn you: The training is incredibly strenuous and intense. If you follow it exactly, you will get a total of 720 reps without the warm-up. Yes you’ve read correctly. Sounds pretty impressive, doesn’t it?
Zac Efron went to the gym a total of three times a week and his split workout was divided as follows:
- Monday: triceps and chest
- Wednesday: legs and shoulders
- Friday: back and biceps
In the days in between, he had to do some super intense circuit training that looked like this:
- 25 pull-ups
- 50 pushups
- 50 deadlifts
- 50 box jumps
- 5o squats with dumbbells
- 50 shoulder presses
- 25 pull-ups
- 50 One-Arm Snatches – This is probably one of the best kettlebell exercises and involves pushing the barbell up out of the basic movement. Position the kettlebell between your legs and bend your knees slightly, stretching your buttocks back and keeping your back straight. Now grasp the kettlebell with one hand in the overhand grip and swing backwards between your legs. Bend your legs slightly and bring your hips backwards. Then swing the kettlebell forward, stretch your arm up and hold the kettlebell directly above your shoulder.
The movie star’s training schedule is not for everyone
Since the Zac Efron Baywatch workout is quite strenuous, it is not particularly suitable for fitness beginners. If you feel pain, you should stop exercising immediately. Depending on your training condition and fitness level, you can do 2 to 4 rounds per exercise. Do 10 reps of each exercise with a challenging weight and then use half the weight for 20 reps for the second set.
- Wall push-ups – Stand about 1 meter in front of a wall and place your hands a little further than shoulder width apart. Bend your arms until your head almost touches the wall and then push yourself away from the wall again. When doing this, make sure that your back stays straight. Do a total of 50 repetitions.
- Single Leg Swing – Stand upright with your feet hip-width apart and lift one foot slightly off the floor. Now swing the raised leg back and forth and repeat a total of 30 times. Switch sides and do 30 repetitions.
- Lunge with rotation – Take a classic lunge step by stepping back with your left foot and lowering your knee almost to the floor. Then turn your upper body to the right, keeping your back straight. Return to the starting position and repeat on the other side. Do a total of 30 repetitions per leg.
Zac Efron Baywatch Workout: This is how it works with the dream body
- Dumbbell lateral raises is a classic upper body exercise and essential for strong shoulder muscles. Since a clean and correct technique is important here, you should first start with a comparatively low weight and work your way up slowly. Take a dumbbell in each hand and straighten your arms. Now bend your elbows slightly, tense the arm muscles and lift your hands outstretched to the sides of your body until they are parallel to the floor. Do 10 repetitions followed by another 20 with half the weight. Complete a total of 4 laps and rest for 60 seconds after each lap.
- Kettlebell squat is a highly valued and super effective squat variant that trains the lower and upper muscles at the same time. Grasp the kettlebell firmly with both hands and press it at about the level of your sternum. Stand upright with your feet shoulder-width apart, with your toes pointing slightly outward. Inhale and crouch deeply until your thighs are parallel to the floor. Exhale and return to the starting position. Do 10 squats first, then another 20 at half the weight. Complete 4 laps and rest for 60 seconds after each lap.
- Dumbbell bench press is arguably the most effective exercise for building chest muscles. Take a dumbbell in each hand and stand with your back at the foot of a bench. Lay your back on the bench and hold the dumbbells at your sides with your arms bent. Then push the dumbbells up without any swing and using the strength of the chest muscles. To avoid losing tension, do not fully straighten your arms. Then go down so far that your elbows are under the weight bench. Do 10 repetitions, then 20 more repetitions with half the weight. Complete a total of 4 laps and rest for 60 seconds after each lap.
- Deadlift dumbbell is one of the best basic exercises that train multiple muscle groups. Stand upright with your feet shoulder-width apart with a dumbbell in each hand. Stretch your buttocks back and bend forward until your upper body is almost parallel to the floor. Hold the position briefly and slowly straighten up again. When doing this, make sure that your back remains straight and your gaze is directed forward. Keep your stomach taut throughout the movement. Do 10 repetitions followed by another 20 with half the weight. Complete 4 laps and rest for 60 seconds after each lap.
- Dumbbell Press – Lie face down on a bench with a dumbbell in each hand. Press your chest against the bench and let your arms hang at your sides. Now tense your body and lift the dumbbells with almost outstretched arms to the sides a little above head height. Then bring the dumbbells back down slowly and in a controlled manner. Do 10 and then 20 more repetitions with half the weight. Complete 4 laps and rest for 60 seconds after each lap.
- Cable pull crunches – Crunches and sit-ups are the two exercises that should not be missing from any ab workout. Mount the handle rope on the cable hoist, the cable reel must be at the upper end of the towing tower. Kneel with your face about one and a half meters in front of the cable pulley and position yourself so that a right angle is created between the upper and lower legs and the upper body is bent slightly forward. Hold the rope at both ends and then roll your upper body. Hold the position for a short moment, making sure that the arms remain immobile and in front of the body. Slowly return to the starting position and repeat. Complete 10 repetitions followed by another 20 at half weight for a total of 4 rounds.