Find Out How Zac Efron Got Jacked For Baywatch

Do you think you can do it?

Zac Efron Baywatch Workout
Boss Workouts Shape and Burn

Baywatch was one of the best things to come out of the 90’s. It was a TV show about men and women lifeguards who protect the sunny and sandy beaches of Los Angeles while wearing very little clothing and running in slow motion. Just look at this intro and try telling me this isn’t the best thing ever.


Fast forward nearly two decades later and Zac Efron is starring in a movie reboot of the series alongside The Rock.

For the role of Matt Brody, Efron needed to pump some iron in order to look good on the big screen next to The Rock. Zac’s strict dieting regime got him down to Rich Piana’s approved 5% body fat in 12 weeks!

What exactly did he eat and how did his workout routine look like? Find out below.

Zac Efron’s Baywatch Diet and Workout Routine

In order to get super shredded for his movie role, Zac had an all-organic whole-foods diet. He ate lean proteins, healthy fats, whole grain carbs and a whole bunch of high fiber fruits and vegetables. At one point when filming, he tweeted out that he ate “nothing but zero carbs & sugar. Only organic grass fed/free range protein and organic leafy greens” for nine days straight. This tweet followed with a picture of Zac devouring an epic cheat meal.

#Cheatday! Devoured a steak, 4 side potatoes/veggies, macncheese, 3 desserts bread/butter, brick o cheese & caviar. – Zac

zac efron cheat day

Let’s check out these different food categories that support a healthy keto diet

Now let’s go a bit over these food categories and see what’s what and how you can get the Zac Efron body.

1. Lean Protein

Lean protein is usually a label given to a meat that USDA defines as having “less than 10 grams of fat and 4.5 grams of saturated fat, as well as less than 95 milligrams of cholesterol, per 3.5-ounce serving“.

In beef-based meat that would include; roasts, top loin, top sirloin, and shoulder, in pork it’s;  loin, tenderloin, and center loin. When it comes to poultry, lean meat is usually the skinless breast meat.

2. Healthy Fats

These are foods that have monounsaturated and polyunsaturated fats. Those foods lower heart disease risk, protect the brain, heart, and liver; they are the good guys.

In that category we’ve got; any nut, seeds (sunflower, pumpkin), and fish (tuna, cod, salmon).

3. Whole Grain Carbs

Wikipedia says that a “whole grain” cereal is “a cereal grain that contains the germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm“.

These include quinoa, brown rice, oats, potatoes and various legumes.

4. High Fiber Fruits and Veggies

This is a no-brainer, incorporating any kind of fruit or vegetable into your diet will improve it. Berries, apples, pears, bananas, broccoli, corn, peppers, onions, or artichokes…take your pick and chow down.

Check out Zac Efron’s back and bicep workout on the next page…

Even though Efron is no stranger to hitting the weights and working out, his personal trainer, Patrick Murphy still had his work cut out for him. When actors hire personal trainers they often train for a specific scene where the actor is shirtless or flexing.

Hugh Jackman did that for Wolverine and X-Men: Days of Future Past. However, Efron had to spend 80 to 90 percent of the movie shirtless in swimming trunks. So no camera angles or movie magic were allowed. He had to be shredded for the whole movie.

His trainer accepted the challenge and constructed a three-day split routine which he mixed up with sprinting, hiking, and swimming. The workout was heavily based on super-sets, which means doing exercises one after the other with no rest period.

That way he burned more calories and got more work in less time. Each super-set was completed three times with reps ranging from 8 to 12 per set. Resting time between two super-sets were 60 seconds.

Take a look at the workout and see if you can get Baywatch ready with this routine.

Zac Efron’s Back and Bicep Routine

Straight-Arm Pulldowns

Ab Rollouts

Seated Cable Row

Suspended Rows

Neutral-Grip Pull Ups

Lat Pulldown On Knees

Chin Ups

 Dumbbell Curls

Check out Zac Efron’s leg routine on the next page…

It’s your least favorite day of them all; leg day. Exercises labeled with an A need to be between 8-12 reps and exercises labeled B need to be 20 reps. Let the leg fatality begin.

Zac Efron’s Leg Routine

A: Leg Press

B: Suspension Squat Jumps

A: Swiss Ball Hip Extensions

B: Swiss Ball Leg Curls

A: Reverse Walking Lunges


B: Mountain Climbers On Sliders

A: Dumbbell Romanian Deadlifts

B: Butt Kickers

A: Unstable Single-Leg Calf Raises

B: Suspension Trainer Single-Leg Squat Hops


Check out Zac’s Shoulder, Chest, and Arm workout on the next page…

Time for shoulders chest and arms, hell yeah! It’s been a long time coming and it’s finally here. This time you will be doing everything three sets with 8 to 12 reps, no exceptions. Resting time is still one minute long, use every second of it.

Zac Efron’s Shoulder, Chest, and Arm Workout

A: Dumbbell Squat Front Raises

B: Cross-Body Cable Raises

A: Dumbbell Floor Press

B: Push Ups

A: Incline Dumbbell Press

B: Dumbbell Overhead Press

A: Cable Chest Press

B: Bosu Plyo Push Ups

A: Single-Arm Push Downs

B. Single-Arm Curls

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