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.
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.
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.
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.