Zac Efron Workout Routine & Diet Plan (From Baywatch)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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Zac Efron's remarkable journey from a slender High School Musical heartthrob to a muscular Baywatch star has garnered widespread admiration.

Fortunately, we've gathered insights into his workout routine and diet from his social media posts and interviews since teaming up with The Rock in Baywatch.

If you're keen on achieving a similar physique, don't worry; we've compiled all the essential information here, saving you the trouble of extensive research.

Zac Efron Stats and Fitness Journey

zac transformation

Before taking on the role in Baywatch, Zac Efron had a slender physique, and while some may view this as an advantageous beginning, it could have posed a considerable challenge.

The National Institute of Health suggests that differences in body types and metabolic rates might explain why building muscle is challenging for many slender individuals [1].

Zac likely encountered a more demanding fitness journey to gain muscle mass than presumed, but what we can assert is that his trainer, Patrick Murphy, undoubtedly crafted exceptional workout routines.

But before we delve into that, let's first examine his stats.

  • Age: 36

  • Height: 5 feet, 9 inches

  • Weight: Approx. 165–175 lbs

  • Chest: Approx. 41 inches

  • Waist: 34 inches

Zac Efron Workout Routine

Zac Efron's evolving workout routine, organized by Murphy, follows a three-day split. Day one targets the back and biceps, day two focuses on the legs, and day three emphasizes shoulders, chest, and arms, with daily ab work. Each workout is followed by a rest day.

Now, let's take a look at the outline of the three-day split workout routine:


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A post shared by Zac Efron (@zacefron)

Day One: Back & Biceps

1A: Straight-Arm Pulldown - 3 sets of 8-12 reps
1B: Ab Rollout - 3 sets of 8-12 reps
Rest: 45 to 60 seconds
2A: Seated Cable Row - 3 sets of 8-12 reps
2B: Suspended Row - 3 sets of 8-12 reps
Rest: 45 to 60 seconds
3A: Neutral Grip Pullup - 3 sets of 8-12 reps
3B: Lat Pulldown from Knees - 3 sets of 8-12 reps
Rest: 45 to 60 seconds
4A: Chin-up - 3 sets of 8-12 reps
4B: Dumbbell Biceps Curl - 3 sets of 8-12 reps

Day Two: Legs

1A: Leg Press - 3 sets of 8-12 reps
1B: Suspension Squat Jump - 3 sets of 20 reps
Rest: 45 to 60 seconds
2A: Swiss Ball Leg Extension - 3 sets of 8-12 reps
2B: Swiss Ball Leg Curl - 3 sets of 20 reps
Rest: 45 to 60 seconds
3A: Reverse Walking Lunge - 3 sets of 8-12 reps
3B: Mountain Climbers on Sliders - 3 sets of 20 reps
Rest: 45 to 60 seconds
4A: Dumbbell Romanian Deadlift - 3 sets of 8-12 reps
4B: Kick Butts - 3 sets of 20 reps
Rest: 45 to 60 seconds
5A: Unstable Single-Leg Calf Raise - 3 sets of 8-12 reps
5B: Single-Leg Squat Hop - 3 sets of 20 reps

Day Three: Shoulders, Chest & Arms

1A: Dumbbell Squat Front Raise - 3 sets of 8-12 reps
1B: Cross-Body Cable Raise - 3 sets of 8-12 reps
Rest: 45 to 60 seconds
2A: Dumbbell Floor Press - 3 sets of 8-12 reps
2B: Push-ups - 3 sets of 8-12 reps
Rest: 45 to 60 seconds
3A: Incline Dumbbell Press - 3 sets of 8-12 reps
3B: Dumbbell Overhead Press - 3 sets of 8-12 reps
Rest: 45 to 60 seconds
4A: Cable Chest Press - 3 sets of 8-12 reps
4B: Bosu Plyo Pushup - 3 sets of 8-12 reps
Rest: 45 to 60 seconds
5A: Single-Arm Pushdown - 3 sets of 8-12 reps
5B: Single-Arm Curl - 3 sets of 8-12 reps


His Workout Principles

zac efron routine

Zac Efron's workout for 'Baywatch' highlighted variation, with a focus on intense weightlifting involving three sets of eight reps per exercise, carried out three times a week for two months.

His exercise regimen served as a time-saving cardio strategy, burning calories and fostering muscle growth by improving the flow of nutrient-rich blood [2].

Efron's swift success is attributed to the targeted workout of key muscle groups—abs, biceps, chest, and shoulders—effectively reshaping the idea of a 'beach body.'

Zac Efron Diet Plan

Based on his social media posts, Zac adhered to a diet consisting of lean protein sources, whole grains, and high-fiber foods.

Here's an overview of what Zac Efron's meal plan looked like while he was getting ready for Baywatch.

Meal 1: 4 egg whites, 6 oz grilled chicken, vegetables with no seasoning, avocado
Meal 2: 1 bowl of steamed unsalted vegetables, 6 oz chicken or turkey breast, and green tea
Meal 3: Cauliflower cooked in coconut oil, sirloin steak, brown rice, or quinoa
Meal 4: Salmon, 1 bowl mixed salad with fruits
Meal 5: Grass-fed beef, 3 hard-boiled eggs

I often advise my clients to prioritize protein and fats while minimizing carbs, a strategy I observed in Zac Efron's fitness routine, which has proven beneficial for muscle building.

His Diet Principles

Zac Efron's trainer, Patrick Murphy, used an all-organic whole-food diet to shape Efron's Baywatch physique. This method, backed by time and celebrity approval, is distinct for its proven results.

Under Murphy's guidance, Efron adjusted his caloric intake every two weeks, optimizing the proportions of proteins, fats, and carbs.

Intermittent fasting also became part of Efron's routine. Emphasizing unflavored whey protein without additives, Murphy ensured Efron consumed 100 ounces (almost 3 liters) of water daily.

“9 days of absolutely zero carbs & sugar. Only organic grass-fed/free-range protein and organic leafy greens.“

- Zac Efron

Zac Efron Supplements

In Zac Efron's fitness routine for Baywatch, he incorporated ultra-filtered, unflavored whey protein without added ingredients.

According to Medical News Today, whey protein is commonly used alongside resistance exercise to enhance muscle protein synthesis and lean muscle mass growth [3].

Throughout the years, my team has consistently supplemented our workouts with high-quality protein powders to expedite our muscle-building goals.


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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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