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The Zac Efron Workout to Get a 'Baywatch' Body

Create your own sun-and-sand-worthy physique with this training plan from Efron's trainer.
Jeff Lipsky

It’s a pretty safe bet that Baywatch will be next summer’s movie blockbuster. 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.

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How it works

Efron’s training was constantly evolving, but for us, Murphy condensed the best of it 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.

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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.

The workouts

Click on each day below for the full workout and directions:

Day I: Straight-arm pulldown, ab wheel rollout, seated cable row, suspended row, neutral grip pullup, lat pulldown from knees, chinup, dumbbell biceps curl. 

Day II: Leg press, suspension squat jump, Swiss ball hip extension, Swiss ball leg curl, reverse walking lunge, mountain climbers on sliders, dumbbell Romanian deadlift, kick butts, unstable single-leg calf raise, suspension trainer single-leg squat hop. 

Day III: Dumbbell front raise, cross body cable raise, dumbbell floor press, pushup, incline dumbbell press, dumbbell overhead press, cable chest press, bosu plyo pushup, single-arm pushdown, single-arm curl.

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