THE ZAC EFRON BAYWATCH BODY WORKOUT

Forge your own sun-and-sand-worthy physique with this

training plan from Efron's trainer.

45 28 YES

It’s a pretty safe bet that Baywatch will go down as the biggest blockbuster
of the summer of 2017. But what isn’t so clear is who the audience will be
ogling most—the buxom, bikini-clad beach bunnies or the pumped-up, hard-
bodied musclemen in the cast.

Dwayne Johnson’s “Rock” physique already has legions of fans—but the

transformation of co-star Zac Efron (who shot to fame in the teen-film hit
High School Musical) has shocked the world. According to Efron’s trainer,
Patrick Murphy, the actor reached 5% body fat after just 12 weeks of training.
How’d you like to do something similar? Read on and you can.

HOW IT WORKS
Efron’s training was constantly evolving, so Murphy condensed the best of his
workout into a three-day split, working back and biceps one day, legs another,
and shoulders, chest, and arms the third day (abs are in there, too, a little bit
every day).

The main feature of the workouts is supersetting—doing two exercises back-

to-back with no rest in between. Not only does this approach save time, it
also doubles as cardio, burning more calories and enhancing the “pump” that
drives more nutrition-filled blood into the muscles for fast growth.
Since it was important that Efron not just look like a lifeguard but be able to
perform like one too, some exercises are explosive to build speed and agility
along with muscle mass. See you on the beach.

DIRECTIONS
Perform each workout (Day I, II, and III) once per week, resting a day between
each session.

The exercises are paired (marked A and B) and done as supersets—complete

one set of A and then B before resting 60 seconds. Repeat for all the
prescribed sets before moving on to the next pair.

ROUTINE
ZAC EFRON'S 'BAYWATCH' WORKOUT
Day I: Back and biceps

EXERCISE EQUIPMENT SETS REPS R E ST

Lat Pulldown
STRAIGHT-ARM PULLDOWN Bar
3 8-12 0 sec.

AB ROLLOUT Ab Wheel 3 8-12 60 sec.

Lat Pulldown
SEATED CABLE ROW Bar
3 8-12 0 sec.

SUSPENDED ROW Strap 3 8-12 60 sec.

NEUTRAL-GRIP PULLUP Pullup Bar 3 8-12 0 sec.

Lat Pulldown
L AT PULLDOWN FROM KNEES Bar
3 8-12 60 sec.
 CHINUP Pullup Bar 3 8-12 0 sec.

DUMBBELL BICEPS CURL Dumbbells 3 8-12 60 sec.

ZAC EFRON'S 'BAYWATCH' WORKOUT

Day II: Legs

EXERCISE EQUIPMENT SETS REPS R E ST

LEG PRESS 3 8-12 0 sec.

SUSPENSION SQUAT JUMP Strap 3 20 60 sec.

SWISS BALL HIP EXTENSION Swiss Ball 3 8-12 0 sec.

SWISS BALL LEG CURL Swiss Ball 3 20 60 sec.

8 - 1 2 ( E AC H
REVERSE WALKING LUNGE Dumbbells 3
SIDE) 0 sec.

MOUNTAIN CLIMBER ON SLIDERS Sliding Discs 3 20 60 sec.

DUMBBELL ROMANIAN DEADLIFT Dumbbells 3 8-12 0 sec.

KICK BUTTS No Equipment 3 20 60 sec.

8 - 1 2 ( E AC H
UNSTABLE SINGLE-LEG CALF RAISE Dumbbells 3
SIDE) 0 sec.

SUSPENSION TRAINER SINGLE-LEG Strap 3

2 0 ( E AC H
60 sec.
SQUAT HOP SIDE)
ZAC EFRON'S 'BAYWATCH' WORKOUT
Day III: Shoulders, chest, and arms

EXERCISE EQUIPMENT SETS REPS R E ST

DUMBBELL SQUAT FRONT RAISE Dumbbells 3 8-12 0 sec.

CROSS-BODY CABLE RAISE Cable Machine 3 8-12 60 sec.

DUMBBELL FLOOR PRESS Dumbbells 3 8-12 0 sec.

PUSHUP 3 8-12 60 sec.

INCLINE DUMBBELL PRESS Dumbbells 3 8-12 0 sec.

DUMBBELL OVERHEAD PRESS Dumbbells 3 8-12 60 sec.

CHEST CABLE FLYE Cable Machine 3 8-12 0 sec.

BOSU PLYO PUSHUP Bosu Ball 3 8-12 60 sec.

8 - 1 2 ( E AC H
SINGLE-ARM PUSHDOWN Cable Machine 3
SIDE) 0 sec.

8 - 1 2 ( E AC H
SINGLE-ARM CURL Dumbbells 3
SIDE) 60 sec.