Zac Efron Workout Routine (Build A Ripped Baywatch Body)

Zac Efron's Baywatch Workout Routine Revealed

With only 12 weeks to prepare for shooting Baywatch, Zac Efron turned to personal trainer to the stars Patrick Murphy.[1]

Murphy has worked for 20 years, training Hollywood legends such as Cameron Diaz, Keanu Reeves, and Olivia Wilde.

With such a short timeline, Murphy put Zac through his paces, using an ever-shifting training routine, a strictly whole foods diet, and using techniques like supersetting to get fast results.

No two workouts were ever the same, with some days involving cardio training, balance training, or even lifeguard training.

This evolving routine worked, as Zac Efron had an estimated five percent body fat when it came time to film Baywatch.

But what exactly did one of these workouts look like? We have a sample below.

Monday: Back and Biceps

Tuesday: Legs

Wednesday: Chest, Shoulders, and Arms

Thursday: Upper Body

Friday: Lower Body

Saturday: Rest

Sunday: Rest

As you can see, this is quite the pumped up routine.

While it is tempting to follow this exactly in the hunt for Baywatch abs, it is important to remember that this is an extreme plan that was done as part of Zac Efron’s career with resources most people do not have.

We do not recommend this as a healthy or sustainable way to get washboard abs or achieve your fitness goals.

Work with qualified professionals to create a custom meal and workout plan for yourself, taking inspiration from Efron’s training.

If you are not ready to take this on physically, slowly work your way up, being mindful of your body and diet.

Also Check Out - Ryan Reynolds' Workout Routine & Diet

Who Is Zac Efron? - His Rise From Disney Stardom

Born in 1987 in San Luis Obispo, California, Zac Efron had a normal childhood growing up.

He joined The Great American Melodrama and Vaudeville theatre and took up singing lessons before being recommended to an agent by his drama teacher.

Once he got an agent, Zac got small roles in various television series, including shows like Firefly, the ER, and The Guardian.

However, it was starring in the iconic Disney movie High School Musical that cemented him as a millennial icon and teen heartthrob.

Star Zac Efron used this franchise fame to star in other hit movies, including 17 Again, Hairspray, The Greatest Showman, and Baywatch.

Recently, Zac Efron has also used his fame to seek out other enterprises, including his own production company Ninjas Runnin’ Wild and a YouTube channel.

Current Body Stats

For celebrities like Zac Efron who train for roles throughout their careers, their body stats regularly change over time.

This is just a snapshot of Efron’s body in recent memory and can fluctuate.

Zac Efron’s Exercise and Workout Principles

While training for Baywatch, Zac Efron’s full body workouts were full of ever-changing strength and cardio moves designed for speed and agility training alongside building lean muscle mass.

Efron’s trainer, Patrick Murphy, had him on ever-evolving workout routines involving full-body workouts like hiking, obstacle course training, lifeguarding, powerlifting, or weightlifting.

This constant challenge meant that Efron never plateaued and could focus on maximizing fat loss and muscular endurance.

Some weeks, Zac Efron used a three-day split or drew inspiration from other workout ideas to focus on losing weight or focusing on his shoulders, chest, and arms.

To burn calories was the name of the game while ensuring Efron's body got enough essential nutrients to fuel those insane rep schemes.

Related Article - Chris Pratt's Workout & Diet Program

Accomplishments & Awards (Biggest Achievements)

Accomplishments

Zac Efron proves that actors can do more than just build illustrious acting careers.

Not one to be satisfied with just acting or working out, Zac has used his resources and fame to chase new business ideas.

In 2010, Efron founded the production company Ninjas Runnin’ Wild[2], which helped aid some of the films he starred in.

He also started a YouTube channel in 2014 for an inside look into his life.[3]

His channel runs two regular series, Off The Grid and Gym Time, in which he spends time with his brother in the wilderness and trains with other celebs like Nina Dobrev.

This channel currently has nearly 1.5 million subscribers and an inconsistent upload schedule.

Awards

Zac Efron has been in the acting business since the early 2000s and has had plenty of time to horde awards. Here are the awards he has won since the start of his career.

Zac Efron’s Diet At A Glance

When following such a hardcore workout routine, you need more calories to fuel your body.

To get off on the right foot, you need to rest and eat well. Other key elements of Zac Efron’s workout plan in terms of his diet plan include:

Each of these diet plan elements, alongside a hardcore six-pack workout and a strict deadline, ensured that Zac Efron became a high endurance machine.

The Baywatch diet does not leave much wiggle room but does allow for three ‘refeed’ or cheat meals a month.

But what counts as whole food in Efron’s diet? Besides avoiding processed foods and flour, Zac Efron could eat the following:

What Supplements Does Zac Efron Take?

Thanks to his well-rounded diet, Zac Efron had a solid base to fuel his everyday workouts. However, his trainer made sure that he had unflavored whey protein shakes on hand.

He made a point of finding the purest whey protein supplement possible to minimize unnecessary sugars or carbs.

See Related - Protein Vs BCAA Supplements

Zac Efron Workout Routine FAQs

What is Zac Efron’s body fat percentage?

Efron’s trainer has told the press that he reached just five percent body fat while pursuing his Baywatch body. Clearly, his dedication to the role and workout paid off.

How many calories did Zac Efron eat a day for Baywatch?

It is unknown exactly how many calories Zac Efron’s Baywatch diet entailed, but we do know that the number of calories and macro ratios changed every two weeks to keep him engaged and from plateauing. To shred fat, it is vital to create what’s known as a calorie deficit or to take in at least 500 calories less than you usually do each day while also working out.

How long has Zac Efron been vegan?

Zac Efron mentioned experimenting with veganism back in a 2018 Teen Vogue interview, but it is unknown if he has fully committed to the lifestyle.[4]

What was Zac Efron’s lowest weight?

As a celebrity who trains for roles as part of his job, Zac's body stats tend to fluctuate regularly. That being said, the lowest weight estimate we have is 155 pounds with a rough maximum of 170 pounds.

Conclusion

As you can see, the training for Baywatch was intense and brutal. It is not for the faint of heart.

In fact, Efron has since stated that putting his body under that much pressure "just isn't real" and that he doesn't "ever want to be in that good of shape again."[5]

With this in mind, we recommend taking inspiration from Zac Efron’s workout and slowly building yourself up to more intense routines.

Working with qualified professionals and ensuring that you eat, sleep, and rest properly alongside a routine should help you see results.

Be mindful of your body and remain committed - you’ll be ready to show off at the beach soon enough.

References:

1.https://murphyfitness.com/#:~:text=to%20main%20content-,An%20extremely%20successful%20and%20respected%20personal%20trainer%2C%20Patrick%20Murphy%20is,Keanu%20Reeves%2C%20and%20Ruby%20Rose.
2. https://www.imdb.com/search/title/?companies=co0308755
3. https://www.youtube.com/channel/UCMfXZdevOn81h0Nqotrwl9A
4. https://www.teenvogue.com/story/zac-efron-shares-his-grooming-routine-and-life-advice
5. https://metro.co.uk/2020/04/04/zac-efron-doesnt-ever-want-ripped-baywatch-just-not-real-12509265/