The Zac Efron Baywatch Workout

When Dwayne Johnson AKA “The Rock” joined Instagram, I noticed he was only following one person: his wife.

I proceeded to “unfollow” everyone on my Instagram and just follow my then girlfriend / now wife.

Let’s be honest, I’m probably the most easily influenced people there is, but let’s also be honest with ourselves that The Rock is the best people on earth. ***Side note: I used to think it was Oprah, until “The Rock” suplexed her.

So you bet your ass when “Baywatch” was released earlier this summer that I dragged my wife against all of her might to see it.

Hands down the worst movie I’ve ever seen.

But Zac Efron was ripped.

Cut like diamonds.

It was nuts.

According to his trainer it only took 12 weeks, working out 3x/week, doing an old school bodybuilding routine (that last part was from me- not Efron’s trainer).

Obviously there was a little pharmaceutical partaking by Efron as seen by his:

– Deeper voice
– Aged face
– Receding hairline
– Muscular jaw
– Chest hair

Not to mention he was obnoxiously tan, which makes the muscle pop much more.

Steroids aside, Efron still had to put in some hard work. Here’s the split from mensfitness.com:

ZAC EFRON’S ‘BAYWATCH’ WORKOUT: DAY I
Back and biceps

1A. STRAIGHT-ARM PULLDOWN
Sets: 3
Reps: 8-12
Rest: 0 sec.

1B. AB ROLLOUT
Sets: 3
Reps: 8-12
Rest: 60 sec.

2A. SEATED CABLE ROW
Sets: 3
Reps: 8-12
Rest: 0 sec.

2B. SUSPENDED ROW
Sets: 3
Reps: 8-12
Rest: 60 sec.

3A. NEUTRAL-GRIP PULLUP
Sets: 3
Reps: 8-12
Rest: 0 sec.

3B. LAT PULLDOWN FROM KNEES
Sets: 3
Reps: 8-12
Rest: 60 sec.

4A. CHINUP
Sets: 3
Reps: 8-12
Rest: 0 sec.

4B. DUMBBELL BICEPS CURL
Sets: 3
Reps: 8-12
Rest: 60 sec.

ZAC EFRON’S ‘BAYWATCH’ WORKOUT: DAY II
Legs

1A. LEG PRESS
Sets: 3
Reps: 8-12
Rest: 0 sec.

1B. SUSPENSION SQUAT JUMP
Sets: 3
Reps: 20
Rest: 60 sec.

2A. SWISS BALL HIP EXTENSION
Sets: 3
Reps: 8-12
Rest: 0 sec.

2B. SWISS BALL LEG CURL
Sets: 3
Reps: 20
Rest: 60 sec.

3A. REVERSE WALKING LUNGE
Sets: 3
Reps: 8-12 (each side)
Rest: 0 sec.

3B. MOUNTAIN CLIMBER ON SLIDERS
Sets: 3
Reps: 20
Rest: 60 sec.

4A. DUMBBELL ROMANIAN DEADLIFT
Sets: 3
Reps: 8-12
Rest: 0 sec.

4B. KICK BUTTS
Sets: 3
Reps: 20
Rest: 60 sec.

5A. UNSTABLE SINGLE-LEG CALF RAISE
Sets: 3
Reps: 8-12 (each side)
Rest: 0 sec.

5B. SUSPENSION TRAINER SINGLE-LEG SQUAT HOP
Sets: 3
Reps: 20 (each side)
Rest: 60 sec.

ZAC EFRON’S ‘BAYWATCH’ WORKOUT: DAY III
Shoulders, chest, and arms

1A. DUMBBELL SQUAT FRONT RAISE
Sets: 3
Reps: 8-12
Rest: 0 sec.

1B. CROSS-BODY CABLE RAISE
Sets: 3
Reps: 8-12
Rest: 60 sec.

2A. DUMBBELL FLOOR PRESS
Sets: 3
Reps: 8-12
Rest: 0 sec.

2B. PUSHUP
Sets: 3
Reps: 8-12
Rest: 60 sec.

3A. INCLINE DUMBBELL PRESS
Sets: 3
Reps: 8-12
Rest: 0 sec.

3B. DUMBBELL OVERHEAD PRESS
Sets: 3
Reps: 8-12
Rest: 60 sec.

4A. CHEST CABLE FLYE
Sets: 3
Reps: 8-12
Rest: 0 sec.

4B. BOSU PLYO PUSHUP
Sets: 3
Reps: 8-12
Rest: 60 sec.

5A. SINGLE-ARM PUSHDOWN
Sets: 3
Reps: 8-12 (each side)
Rest: 0 sec.

5B. SINGLE-ARM CURL
Sets: 3
Reps: 8-12 (each side)
Rest: 60 sec.

There are a lot of things I like in this workout:

– The use of “supersets,” or exercises paired back to back with little to no rest
– Training the muscles to failure using no rest between supersets
– Timed rest periods
– Compound multi-joint movements such as chin ups, leg press, etc
– Good amount of volume (sets X reps)

There are also a lot of things I do not like in this workout:

– Not enough compound multi-join movements
– Too many isolation movements
– No functional movements (such as squats and deadlifts)
– Could use more volume (sets X reps)
– Pretty basic: not enough use of techniques such as pre-exhaustion, drop sets, etc.

If I were to re-write Zac’s workout, I would make it a full body, functional, 4 day split like the below:

Day 1
A1. Deadlifts: 5×10 @ 0s rest
A2. Explosive Vertical Jumps: 5x30s AMRAP (as many reps as possible) @ 90s rest
B1. DB Seated Shoulder Press Drop Set: 3 sets, 3 Levels, ~10 reps each @0s intraset rest, 90s after
C1. Cable Facepulls: 4×10 @30s rest
C2. Floor Chest Fly Eccentrics: 3×10 @ 30s rest
D1. Hanging Straight Leg Raises 5xAMRAP (to failure): 0s Rest
D2. Planks: 4x max time

Day 2
A1. BB Bench Press: 4×10,5,3,2 @ 20s intra-set rest (between 10,5,3,2) and then 90s after
A2. 2 Point Row: 4×10,5,3,2 @ 0s intra-set reset and 90s after
B1. BB Bicep Curl Crazy 8s: 1x
C1. Seated Machine Pull Downs: 4×10 @ 20s rest
C2. Band Pull Aparts: 2×20 @ 60s rest
D1. SB Hamstring Curls: 3xAMRAP @ 60s rest
D2. Reverse Sled Drags: 3x 45s @ 60s rest

Day 3
A1. BB Front or Back Squats” 5×10 @ 60s rest
B1. Single Leg Hip Thrusts: 4x20ea @30s rest
B2. Reverse Lunges: 4x10ea @ 30s rest
C1. Wide Grip Rack Pulls: 4×6 @ 30s rest
C2. Fire Hydrants: 2x60s ea @ 30s rest
D1. Reverse Curl Ups 3xAMRAP (to failure) @ 30s rest
D2. Single Leg Sit Ups 3xAMRAP (to failure) @ 30s rest
D3. Russian Twists 3xAMRAP (to failure) @ 30s rest

Day 4
A1. Weighted Pull Ups: 4×10,5,3,2 @ 20s intra-set rest and 90s after
A2. BB Overhead Shoulder Press: 4×10 @ 60s rest
B1. 1 Arm DB Row: 4x10ea @ 30s rest
B2. Push Ups: 4xAMRAP (to failure) @ 60s rest
C1. Cable Rotator Cuff Shoulder Rotation: 3x10ea
C2. Cable Tricep Extension Drop Set: 3x 3 Levels ~10 reps ea
C3. Side Planks: 3x60s ea

The above routine would have gave Efron more “ready strength” so he could not only look the part, but act it. The volume is super high, this is for an actor that gets to sleep 8+ hours and can afford soft tissue work regularly. There’s more upper body work here, especially shoulders and back to give him that “V” taper in his torso.

There is more than one way to skin a cat, this is just my belief on what would yield some amazing results. This training block represents 4 weeks.

If you have any shoulder injuries, low back injuries, or don’t have a handle on your form yet, do not try the above. Please check with your doctor before performing this and any type of physical activity.

High School Musical 4 Life,
-Dylan
DCFitPros.com

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