The Zac Efron Workout to get a Beach-ready ‘Baywatch’ body
Zac Efron, the ‘Baywatch’ star, is known for his ripped look, toned muscles and chiseled abs that have been a talking point for moviegoers for many years now. But behind that size and muscled look goes many hours of preparation. Here is the workout regimen that he follows in order to achieve the athletic look that he is famous for.
Workout Principles
Zac Efron workout regimen varies according to the kind of movie roles that he takes up. He is of the opinion that performing strength training and cardio can help him remain in the perfect shape that he is envied for. He revealed in an interview that he knew this from Logan Hood and Ramona Braganza, two Navy Seals, who trained him for his role in “The Lucky One” as a US marine with the 3-2-1 workout.
Workout Routine
Zac built his ‘Baywatch’ body under the supervision of Patrick Murphy. He reduced his body fat to only 5% after training for only 12 weeks. Before he started to shoot for a film, he divided his training schedule into 3 days. The first day was set aside for biceps and back, while the second one was devoted to the legs and the third one was reserved for arms, shoulders and chest with a small number of exercises every day for the abdominal muscles.
This is what his exercise routine consisted of:
Monday Routine
This targets the biceps and back muscles. It includes:
- Straight Arm Pulldown, 3 sets and 8 – 12 repetitions with no rest
- Ab Rollout, 3 sets and 8 – 12 repetitions with 60 seconds of rest
- Seated Cable Row, 3 sets and 8 – 12 repetitions with no rest
- Suspended Row, 3 sets and 8 – 12 repetitions with 60 seconds of rest
- Neutral Grip Pullup, 3 sets and 8 – 12 repetitions with no rest
- Lat Pulldown from Knees, 3 sets and 8 – 12 repetitions with 60 seconds of rest
- Chin-Up, 3 sets and 8 – 12 repetitions with no rest
- Dumbbell Biceps Curl, 3 sets and 8 – 12 repetitions with 60 seconds of rest
Tuesday Routine
It targets the legs, and includes:
- Leg Press, 3 sets and 8 – 12 repetitions with no rest
- Suspension Squat Jump with Straps, 3 sets and 20 repetitions with 60 seconds of rest
- Swiss Ball Hip Extension, 3 sets and 8 – 12 repetitions with no rest
- Swiss Ball Leg Curl, 3 sets and 20 repetitions with 60 seconds of rest
- Reverse Walking Lunge, 3 sets and 8 – 12 repetitions on each side with no rest
- Mountain Climber on Sliders, 3 sets and 20 repetitions with 60 seconds of rest
- Dumbbell Romanian Deadlift, 3 sets and 8 – 12 repetitions with no rest
- Kick Butts, 3 sets and 20 repetitions with 60 seconds of rest
- Unstable Single-Leg Calf Raise (using Dumbbells), 3 sets and 8 – 12 repetitions on each side with no rest
- Single-Leg Squat Hop with Straps, 3 sets and 20 repetitions on each side with 60 seconds of rest
Wednesday Routine
It targets the arms, shoulders and chest. It includes:
- Front Raise Dumbbell Squat, 3 sets and 8 – 12 repetitions with no rest
- Cross-Body Cable Raise, 3 sets and 8 – 12 repetitions with 60 seconds of rest
- Dumbbell Floor Press, 3 sets and 8 – 12 repetitions with no rest
- Push-Up, 3 sets and 8 – 12 repetitions with 60 seconds of rest
- Incline Dumbbell Press, 3 sets and 8 – 12 repetitions with no rest
- Dumbbell Overhead Press, 3 sets and 8 – 12 repetitions with 60 seconds of rest
- Chest Cable Fly, 3 sets and 8 – 12 repetitions with no rest
- Bosu Ball Plyo Push-Up, 3 sets and 8 – 12 repetitions with 60 seconds of rest
- Single-Arm Cable Pushdown, 3 sets and 8 – 12 repetitions on each side with no rest
- Single-Arm Dumbbell Curl, 3 sets and 8 – 12 repetitions on each side with 60 seconds of rest
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Thursday Routine
It targets the Upper Body area, and includes:
- 2 min Jog / 6 min Run / 2 min Jog on a steep grade
- Dumbbell Bench Press, 20 repetitions
- Dumbbell Incline Bench Press, 20 repetitions
- Bar Dips, 20 repetitions
- Strength Training Circuit Repeat for 1 – 2 times more
- 30 sec Sprint and 30 sec Jog on a steep grade / repeat for a total of 10 minutes
- Dumbbell Bench Press, 20 repetitions
- Dumbbell Incline Bench Press, 20 repetitions
- Tricep Extensions, 20 repetitions
- #2 Strength Training Circuit Repeat for 2 times more
- 2 min Jog / 6 min Run / 2 min Jog on a steep grade
- Ab Crunches, 20 repetitions
- Bosu Ball Knee Tucks, 20 repetitions
- Forearm Planks, hold for half-a-minute, thrice
- Repeat Abs / Core Circuit for two times more
Friday Routine
This is for the Lower Body, and includes:
- Jump Rope, for 10 minutes
- Forward Lunge with Dumbbell Bicep Curl, 20 repetitions
- Squat Thrust, 20 repetitions
- Squat Press, 20 repetitions
- Strength Training Circuit Repeat, for two times more
- Sprint and then Jog (30 seconds each), repeating for a total of 10 minutes.
- Walking Lunges with Dumbbell Bicep Curl, 20 repetitions
- Squat Thrust, 20 repetitions
- Squat Press, 20 repetitions
- #2 Repeat Strength Training Circuit, for two times more
- Run for 5 minutes or Jog for 2 minutes
- V-Ups, 20 repetitions
- Bicycle Crunches, 20 repetitions
- Twisting Plank, 20 repetitions
- Repeat Abs / Core Circuit for two times more, 180 repetitions in all
Efron devotes Saturday and Sunday for rest.
