Skip to content

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 workout routine looks like. Sure, behind it there is very hard work and of course a strict and healthy diet – that comes as less of a surprise, right? Many have been following Zac Efron’s career since his role in “High School Musical” and the California native is undoubtedly one of the most charming actors today.

Already in his last movies, such as “Bad Neighbors” and “Dirty Grandpa”, the movie star presented a remarkable body. But for the movie “Baywatch” he made an incredible transformation in only 12 weeks! When you play a role where you have to be topless almost all the time, of course you have to look good. And as if that wasn’t exhausting enough, Zac had to stand next to Dwayne “The Rock” Johnson, who is known to all for his dream body. So what does the Zac Efron Baywatch workout look like and how did he diet? We’ll reveal all of that to you below!

biceps workout men Zac Efron Baywatch Workout

In just 12 weeks, Zac Efron has achieved a truly incredible transformation, blowing everyone away with his killer body. “I worked out 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 tells in an interview for People magazine. But is his workout plan attainable for the average person? While it’s great to want to be in the best shape possible, it doesn’t make sense to compare our bodies to that of a famous actor who has the time and resources to do so. For this reason, we would recommend that you use the following workout plan more as a guideline to get the most out of your workout.

Zac Efron Baywatch Workout: This is the movie star’s workout plan

Full body workout for men Zac Efron Baywatch Workout

The Zac Efron Baywatch workout was so strenuous that the movie star was able to achieve the impressive 5% body fat after only 12 weeks. Just as a guideline and to give you a better idea of the result – as a rule, the body fat percentage in trained men is between 12 and 20 percent. Efron trained under the strict instruction of personal trainer Patrick Murphy and his training plan consisted of 8 to 10 exercises. Patrick Murphy is a Los Angeles-based fitness professional and the brains behind the workout routines of several celebrities, including Cameron Diaz, Jennifer Lopez and Alexandra Daddario. But it’s Efron’s transformation that has thrust Murphy into the spotlight, and his intense workouts have inspired many people worldwide to try the Zac Efron Baywatch Workout. However, we must warn you: the workout is incredibly strenuous and intense. If you follow it exactly, you will perform a total of 720 repetitions, and that’s without the warm-up. Yes, you read that right. Sounds pretty impressive, right?

HIIT workout plan for men Zac Efron Baywatch Workout

Zac Efron went to the gym a total of three times a week and his split workout was divided like this:

  • Monday: triceps and chest
  • Wednesday: legs and shoulders
  • Friday: back and biceps

In the days in between, he had to do super intense circuit training, which looked like this:

  • 25 pull-ups
  • 50 push-ups
  • 50 deadlifts
  • 50 Box Jumps
  • 5o Squats with dumbbell
  • 50 Shoulder Presses
  • 25 pull-ups
  • 50 Single Arm Snatches (snatches) – This is probably one of the best kettlebell exercises and involves pushing the kettlebell up from the basic movement. Position the kettlebell between your legs and slightly bend your knees, stretching your butt back and keeping your back straight. Now grasp the kettlebell with one hand in an overhand grip and swing it backward between your legs. While doing this, bend your legs slightly and bring your hips back. Then swing the kettlebell forward, extending the arm upward and holding the kettlebell just above the shoulder.

The movie star’s workout plan isn’t for everyone

Zac Efron workout plan belly off workout for men


Since the Zac Efron Baywatch workout is quite strenuous, it is rather not suitable for fitness beginners. If you feel any pain, you should stop the workout immediately. Depending on your training condition and fitness level, you can do 2 to 4 rounds of each exercise. Do 10 repetitions of each exercise with a challenging weight and then for the second set, use half the weight for 20 repetitions.

Warm-up:

  • Wall Push-Up – Stand about 3 feet in front of a wall and place your hands a little wider than shoulder width apart. Bend your arms until your head almost touches the wall and then push back away from the wall. Make sure to keep your back straight as you perform. 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 lifted leg back and forth and repeat a total of 30 times. Switch sides and do 30 repetitions.
  • Lunge with rotation – Do a classic lunge by stepping back with the left foot and lowering the knee almost to the floor. Then rotate the torso to the right, keeping the back straight. Return to starting position and repeat on the other side. Do a total of 30 repetitions per leg.

Zac Efron Baywatch Workout: How to achieve the dream body

Lower body workout plan for men Zac Efron Baywatch Workout

  • Dumbbell side raises are a classic upper body exercise and indispensable for strong shoulder muscles. Since it depends on a clean and correct technique here, you should first start with a comparatively low weight and slowly work your way up. Take a dumbbell in each hand and extend your arms. Now bend your elbow slightly, tighten your arm muscles and lift your hands, extended, to the side of your body until they are parallel to the floor. Do 10 reps followed by another 20 with half the weight. Complete a total of 4 rounds and rest for 60 seconds after each round.
  • Kettlebell squat is a highly appreciated and super effective squat variation that works the lower and upper muscles simultaneously. 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 and your toes pointed slightly outward. Inhale and squat deeply until thighs are parallel to the floor. Exhale and return to starting position. Do 10 squats first and then 20 more with half the weight. Complete 4 rounds and rest for 60 seconds after each round.

Pushup variations Zac Efron Baywatch Workout


  • Dumbbell bench press is probably the most effective exercise for building chest muscles. Take a dumbbell in each hand and stand with your back at the base of a bench. Rest your back on the bench and hold the dumbbells at your sides next to your chest with your arms bent. Then, press the dumbbells upward without any momentum and from the strength of your chest muscles. To avoid losing tension, do not fully extend your arms. After that, go down so low that your elbows are under the weight bench. Do 10 reps first and then another 20 reps with half the weight. Complete a total of 4 rounds and rest for 60 seconds after each round.
  • Deadlift dumbbells are among the best basic exercises that work multiple muscle groups. Stand upright with your feet shoulder-width apart with a dumbbell in each hand. Stretch your butt back and bend forward until your upper body is almost parallel to the floor. Hold the position briefly and slowly straighten back up. As you perform, make sure your back remains straight and your gaze is forward. Keep the abdomen tensed throughout the movement. Perform 10 repetitions followed by another 20 with half the weight. Complete 4 rounds and rest for 60 seconds after each round.

dynamic warm up workout Zac Efron Baywatch Workout

  • Dumbbell Press – Lie face down on a bench and hold 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 slightly above head height at your sides with your arms almost extended. Then slowly bring the dumbbells back down in a controlled manner. Do first 10 and then 20 more reps with half the weight. Complete 4 rounds and rest for 60 seconds after each round.
  • Crunches on the cable pull – Crunches and sit-ups are the two exercises that should not be missing from any abdominal workout. Mount the grip rope on the cable pulley, the cable pulley must be at the top of the pulley tower. Kneel down with your face about one and a half meters in front of the cable pulley and position yourself so that there is a right angle between your upper and lower leg and your upper body is slightly bent forward. Hold the cable at both ends and then roll the upper body. Hold the position for a brief moment, making sure the arms remain immobile and in front of the body. Slowly return to starting position and repeat. Complete 10 repetitions followed by another 20 with half weight and a total of 4 rounds.

Zac Efron Baywatch workout abdomen off workout plan men