Zac Efron Workout Routine

Do you remember Zac Efron from 2017’s Baywatch? Earlier, we referred to Dwayne the Rock whenever we talked about the perfect jacked-up physique. But, Zac was even better than Dwayne in this movie, went beyond everyone’s expectations, and succeeded in building a vast fan base altogether with his shredded body look.

This American actor has always been a heartthrob. But, with his role in Baywatch, he strengthened his position both in Hollywood and in the hearts of young maidens across the globe.

Read below to know more about Zac Efron’s Baywatch workout in detail.

Zac Efron’s Workout Principles

Zac Efron Workout
Paramount Pictures
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Zac’s trainer Patrick Murphy formulated a forever evolving fitness routine for Zac. The workout plan stretched for consecutive three days.

Mostly Zac focused on bodybuilding. He had to gain as much muscle mass as possible for his role in Baywatch. The kind of training Zac followed typically focused on the key muscle groups of his body. His workout regime also incorporated a few cardio exercises as well. Let’s know more about Zac’s Baywatch training routine from the details below.

Zac Efron’s Workout Schedule

Zac Efron's Workout
Paramount Pictures

For his role in Baywatch, Zac Efron followed a distinct and intense aka. Baywatch workout plan that allowed him to shed off 5% body fat in just 12 weeks of training!

If you have a close look at the workout routine table given below, you would clearly understand that Zac Efron followed a three-day workout split, focusing on different body areas on different days.

On the first day, he focused on the biceps, the next day he emphasized his legs, and the last day he devoted himself to chest, shoulders, and arms. This workout is done in three consecutive days, followed by one day of recovery. From the next day, the cycle keeps on repeating.

However, if you need more time for recovery, you can take consecutive three days off and resume the exercise routine from the seventh day.

His workout split looks like this:

  • Day 1: back and biceps
  • Day 2: legs
  • Day 3: shoulders, chest, and arms

Zac Efron’s Workout Routine

The workout routine followed by Zac Efron is constantly changing. It ranges from full-body workouts to strength training, varying splits, enhancing his balance, hiking, and lifeguarding. If this doesn’t look like an ambitious training program to you, we don’t know what is it then.

This intense workout program continued for months and this ensured that Zac shed all the fat, gained muscle, and kept challenging his body in new ways.

The major feature of Zac Efron’s workout style is super setting. This style involves doing two exercises back to back without any rest. Now you must be wondering what makes this approach distinct. Well, it’s time-saving, helps the body to lose more calories, and facilities blood flow into the muscles.

As you can see from the table below, every superset is followed by 60 seconds of rest, before going over to the next set. Also, remember to stretch and warm up your body. After every workout ends, go to a set of cardio exercises for 15 to 20 minutes. It doesn’t necessarily have to be quite intense. It can be any cardio of your choice.

Now that we have explained Zac Efron’s training routine in detail, go through the list of exercises he incorporates in his workout routine.

Zac Efron Workout Routine

Zac Efron Workout Routine


Sets x reps

Day 1: back and biceps

Straight Arm Pulldown supersetted with AB Rollout

3 sets x 8-12 reps  

45-60 seconds rest

Seated Cable Row supersetted with Suspended Row

3 sets x 8-12 reps 

40 -60 seconds rest

Neutral Grip Pull-up supersetted with Lat Pulldown from Knees

3 sets x 8-12 reps 

45 -60 seconds rest

Chin Up supersetted with Dumbbell Biceps Curl

3 sets x 8-12 reps 

Day 2: legs

Leg Press supersetted with Suspension Squat Jump

3 sets x 8-12 reps – 3 sets x20 reps

45-60 seconds rest

Swiss Ball Leg Extension supersetted with Swiss Ball Leg Curl

3 sets x 8-12 reps – 3 sets x20 reps

45 – 60 seconds rest

Reverse Walking Lunge supersetted with Mountain Climbers on Sliders

3 sets x 8-12 reps – 3 sets x20 reps

45-60 seconds rest

Dumbbell Romanian Deadlift supersetted with Kick Butts

3 sets x 8-12 reps – 3 sets x20 reps

45-60 seconds rest

Unstable Single Leg Calf Raise supersetted with Single Leg Squat Hop

3 sets x 8-12 reps – 3 sets x20 reps

Day 3: shoulders, chest, and arms

Dumbbell Front Raise supersetted with Cross Body Cable Raise

3x 8-12 reps

45-60 seconds rest

Dumbbell Floor Press supersetted with PushUps

3x 8-12 reps

45-60 seconds rest

Incline Dumbbell Press supersetted with Dumbbell Overhead Press

3x 8-12 reps

45-60 seconds rest

Cable Chest Press supersetted with Bosu Plyo Pushup

3x 8-12 reps

45-60 seconds rest

Single-Arm Push Down supersetted with Single-Arm Curl

3x 8-12 reps

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Zac’s prepared the right physique that was much needed for his role in Baywatch in such a short span. This is entirely due to the distinct workout plan formulated by his trainer. It was downright an effective workout plan, that’s appropriate for any other enthusiastic fitness freak. Zac has been training in this style for a long and has come a long way. In the process, he has redefined what is called the beach body

And do you know what’s the best part of this workout program? Anyone can follow that! Here are some tips from his trainer Patrick Murphy that you must keep in mind:

There’s no need to bulk and then cut repeatedly

Zac Efron Workout Plan
Paramount Pictures

Usually what bodybuilders do is try to gain body mass before they cut. But, according to Murphy, people do it wrong. He doesn’t believe in this concept at all. In an interview, he even reported that Efron never gained more than 10% body fat all through the year. In simple terms, what Murphy means to say is that do with what you have. There’s no need to gain extra bulk to build a beach body.

Implement heavy training

The attractive physique that Zac shows off in Baywatch obviously didn’t come naturally. Do you see the prominent muscles in his body? Even they didn’t grow on their own. This American actor had to lift heavy weights for about three times every week for the first two months.

Incorporate stabilization exercises

Murphy also suggests that it’s extremely essential to prepare your body for new challenges. Therefore, it’s important to work on enhancing body balance. He says Efron focused on exercises like shoulder presses, single-leg deadlifts, and push-ups to prepare his body for tougher challenges.

Mix up exercises

Doing the same exercises again and again would obviously reduce your interest. Therefore, it’s important to try out new exercises and keep the workout routine forever evolving.

Stay motivated

According to trainer Murphey, self-motivation is the key. Stay consistent and anyone can build the ideal beach body and make everyone go mad.

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Final words

If you are a fan of Zac Efron from the day Baywatch was launched, it’s okay to consider Zac as an inspiration for the kind of physique you long for. However, consider Zac’s body as an inspiration and work hard on your body. One shouldn’t take it as the how-to guide to getting the desired level of fitness.  You don’t necessarily have to follow what Zac did. Anyone can make changes, especially considering the body’s requirements and reactions.

The only sure thing is that if you consistently work on your body by following the above-mentioned exercise routine, your body is sure to be back on track in some days. It’s a highly effective workout plan that Zac followed. Remember that it’s a high-intensity workout regime and don’t forget to stay hydrated.

The amount of weights you need to lift obviously varies. Consider your body’s strength and figure it out. Consult a professional as it’s always advisable to work out under proper guidance. If you are following the workout program of Zac Efron, the muscles are challenged to a high degree.  Beginners usually have a risk of getting injuries when they do the exercises without proper guidance. Therefore, hire a suitable trainer and commence your gym sessions in full force.

Lastly, if you are determined enough, work towards it. Keep your objectives clear and strive hard. Also, remember to follow a suitable diet that would fasten your bodybuilding process.