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.


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.