Zac Efron: his training routine and diet for “Baywatch”

You are able to obtain the results that Zac Efron achieved with his training routine. Do you dare the challenge?

Last update: 22 September, 2022

The movie Baywatch either Baywatch centers on two lifeguards who must stop criminals who threaten the beach where they work. One of those lifeguards is played by Zac Efron, who had to apply a strict training routine for the body that the character required.

The first step the interpreter took was to select one of the best certified trainers in fitness of the Angels. His name is Murphy, who tested Zac’s physical limits.

The effective and intense workouts employed by Murphy They have served as motivation for many people to want to follow the routine he devised for the actor. We invite you to know the most relevant details so that you discover that you too, with the follow-up of a professional, can be at that level.

Zac Efron’s training methodology

The methodology used by Efron’s coach was based on a philosophy of constant change. Different types of movements were added, such as hiking, cycling, full body or bodysuit, obstacle courses, stability and balance. There were also strength and power exercises.

The focus of constant change in training and the demands of these, allowed the level of physical activity not to stagnate. A goal of the trainer was always to modify the movements on a daily basis.

So he did and Zac’s response was positive, because he knew how to adapt to each turn in the routines. Replay plans were adjusted, adding cardio, bodybuilding and circuits. The superseries were not left out.



intense and prolonged

Intensity is a word that very well describes the characteristic of Zac Efron’s training. If you don’t include the warmup in your count, you’ll be doing around 700 reps.

In order for you to be able to replicate this, you are going to be subject to your current physical condition. If you are a beginner, start with 2 rounds, then progress to 3 and, when you feel like an expert in the fitness, you can practice 4 rounds per exercise.

Remember that the idea is not that you compare yourself with the actor, since he had the necessary resources and time to achieve the objectives. So pay close attention to the following guide.

It wasn’t all weights and lifts in Efron’s routine. There was also hiking and biking so as not to lose agility and endurance.

Train the whole body with drop sets

This technique involves a series of conventionally, but without resting when you finish. What you will do is decrease the weight and continue with another series until muscular failure.

It is very important that you minimize the rest time between series. With this you gain muscle effectively.

Do 10 reps of lateral raises with 20-pound dumbbells, for example, and then 20 reps of the same movement, but with 10 pounds to get to the bottom. drop set.

dynamic stretch

Represented by various exercises that allow you to prepare the body for sports. Its main objective is to increase the temperature of the bodythe heart rate increases and the blood flows faster.

Some specific exercises that the coach programmed for Zac Efron are the ones that we tell you below. See if they could complete them.

1. Wall press

Stand with your hands more than shoulder-width apart, facing a wall. Then you perform a push-up with your arms and bringing your chest closer to the wall. It is a kind of traditional push-up, with the difference that you will not be lying on the floor.

2. Reverse lunge

You should be standing with your feet hip-width apart. Then you move your left foot back and lower the knee of that leg very close to the ground.

At the bottom of the movement you have to rotate the torso on the right leg. Now twist towards the center of your body, press your right foot into the ground and move your left leg forward to return to the starting point.

3. Swings

These leg swings are done standing up, next to the wall, so you can keep your balance by supporting yourself with your hands. Separate your feet to the width of your hip, you hold one foot on the ground and swing the other leg back and forth. The idea is that you can switch legs in the routine.

4. Hip stretch

You have to stretch your hips by twisting your torso. Stand with your feet together, then walk your left foot about three steps back.

Continuing to place your right hand on your hip, begin twisting your torso until you feel a hip stretch from that side and with your left arm raised. Then switch and try the other side.

5. Climbers

It is a somewhat complex exercise, which mix the isometric plank with the knee raise. You do intense aerobic work.

You start lying on the floor face down, resting your hands on it, in a plank position. From that position, you alternate bending your knees, bringing them forward, as close to your opposite elbow. You bring your right knee up to your left elbow under your body and then your left knee up to your right elbow.

6. Jump Squat

Your starting position should be squatting, to then explosively rise by jumping into the air. You have to control your breathing to withstand the highest number of repetitions. Here you work many muscles and raise your heart rate.

7. Bridge

Lie on your back on the floor, with your forearms and feet touching the surface. Begin to lift your groin area toward the ceiling so you feel the tension through the glutes at the top of the movement. The more lifts you perform, the better results you’ll get.

The glute bridge is optimal for the hip. It can be done with your own weight or adding a load.

Diet was also key

The diet was part of Zac Efron’s training. Special emphasis on whole foods.

The actor ate brown rice, but not brown rice pasta. He ate apples, but not the packaged juice from them. And he ate quinoa, which is ideal for weight control due to its high fiber content, although he avoided pseudocereal-based cookies.

Murphy also devised a flour-free diet, requiring the actor to consume whole foods that reaches 90% of the total in one month. He had the possibility of 3 free meals in the same period. In them he could eat anything, without paying attention to the rules of the diet.



Recommendations for you to replicate Zac Efron’s training

The most important thing is that you understand that all the training that the actor underwent can be adapted to your reality, both physically and financially. This can serve as a model to create your own exercise plan.

The more intense version of this training increases the risk of injury.

You have to build your goals based on how you want to feel and not how you want to see yourself. Physical appearance is important, but it should not be the center of attention.

Start by performing 10 repetitions with each exercise. and, as your body gains resistance, you can double the number. It may not be easy to follow this plan, but with consistency it is possible to achieve the same results as Zac.

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