Zac Efron Workout Plan

t’s a pretty safe bet that Baywatch will go down as the biggest blockbuster of the summer of 2017.

 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.


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.


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.


1A. Straight Arm Pulldown: 3 sets of 12 reps

1B. Ab Rollout: 3 sets of 12 reps

2A. Seated Cable Row: 3 sets of 8 reps

2B. Bodyweight Row: 3 sets of failure

3A. Neutral Grip Pullup: 3 sets of failure 

3B. Lat Pulldown: 3 sets of 10 reps

4A. Chin Up: 4 sets of failure

4B. Dumbbell Bicep Curl: 4 sets of 12 reps



1A. Leg Press: 3 sets of 12 reps

1B. Squat Jump: 3 sets of 20 reps

2A. Dumbbell Walking Lunge: 3 sets of 10 reps each leg

2B. Mountain Climbers: 3 sets of 20 reps

3. Dumbbell Deadlift: 5 sets of 12 reps



1A. Cable Fly: 3 sets of 15 reps

1B. Dummbell Floor Press: 3 sets of 10 reps

2A. Pushup: 3 sets of 20 reps

2B. Incline Dumbbell Press: 3 sets of 8 reps

3A. Standing Dumbbell Shoulder Press: 3 sets of 12 reps

3B. Dumbbell Shoulder Fly: 3 sets of 12 reps

4A. Pushups: 5 sets of failure

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