Wednesday, October 27, 2021
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Zac Efron Baywatch Diet and Workout Program – Fitness Volt

Let us be honest for a minute. The Baywatch movie was mediocre at best, but Zac Efron’s crazy physique transformation was one…

By admint10m , in Legs , at September 28, 2021


Let us be honest for a minute. The Baywatch movie was mediocre at best, but Zac Efron’s crazy physique transformation was one of the few things that worked for it. The High School Musical start gained a lot of attention and praise for his chiseled body in the movie. 

Zac, with his washboard abs, shredded pecs, ripped back, boulder shoulders, and deadly pythons looked like he could jump on stage and beat pro athletes to win a Men’s Physique contest.

Zac Efron Stats

Full Name: Zac Efron
Weight Height Age
160-170 lbs (72-77 kg) 5’8″ (172.72cm) 33 years
Date of Birth Birthplace Zodiac Sign
June 18, 1987 San Luis Obispo, California Libra

Reasons Why Zac Efron’s Physique Transformation Was A Success

These are the reasons for Zac’s breakthrough transformation in record time:

1. Zac Efron has always been in shape. We have never seen him struggling with weight or even putting on weight for a role. 

2. Efron is a fitness enthusiast at heart. He enjoys his training sessions and even has a fitness YouTube channel called Gym Time where he trains with other celebrities. 

3. Zac hired one of the best men in the business for his Baywatch transformation – Patrick Murphy. 

Zac Efron Transformation
Photo credit: @zacefron Instagram

Patrick Murphy is a Los Angeles-based certified trainer who has trained with many Hollywood A-listers including Keanu Reeves, Alexandra Daddario (also features in Baywatch), Cameron Diaz, Jason Siegel, and Daniela Ruah. 

Going by his clientele, it would be safe to say that Murphy knows a thing or two about fitness. 

Zac Efron Baywatch Diet Program

Contrary to what many people assume, Zac did not have a lot of time to get in shape for his role in Baywatch. Efron transformed his physique within 12 weeks. That is an awfully short time for a transformation of its magnitude. 

Zac Efron’s Diet Principles

Since they were on a deadline, Murphy made the following changes to Zac’s diet:

1. Implementing An All-Organic Whole-Food Diet

Yes, that is a mouthful, but a great way to make considerable physical progress in a short time. Zac Efron’s personal trainer Patrick Murphy had him eat an all-organic whole-food diet. For Murphy, the method was time-tested and celebrity-approved.  

Related: 11 High-Calorie Low-Carb Foods to Include in Your Diet

2. Constant Diet Tweaking

Every two weeks, Murphy tweaked Zac’s caloric intake and the ratios between proteins, fats, and carbs. There is a lesson here for people who limit tweaking to their training programs. 

Efron’s diet was so optimized that his trainer had him supplement with unflavored whey protein to ensure that he did not have to worry about unaccounted carbs, protein, fat, additives, or sugar. 

Check-Out: Macronutrient Calculator: Count Your Macros Easily

3. Load Up On Water

Water is one of the most overlooked aspects of a diet program. Zac Efron drank a minimum of 100 ounces of water daily during his Baywatch body transformation. 

Health benefits of drinking ample water in a day include:

  1. Studies have shown that water helps in maximizing physical performance. 
  2. According to research, mild dehydration can hamper energy levels and brain function. 
  3. Drinking enough water can help prevent and treat headaches. 
  4. It can help relieve constipation. 
  5. There is evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones. 
  6. Drinking plenty of water can help you lose weight.

Zac Efron Diet Plan

Zac and Murphy have never shared their exact Baywatch diet plan, and even if they did, it would have been useless since Efron switched to a new diet plan every two weeks. 

For a diet plan to be effective, it should be personalized according to the dieter’s lifestyle. We highly recommend using the TDEE Calculator to figure out the fine details of your transformation diet plan. The TDEE calculator will help you establish your: 

  1. TDEE (Total Daily Energy Expenditure)
  2. BMI (Body Mass Index)
  3. Accurate BMR (Basal Metabolic Rate)
  4. Ideal Weight
  5. Maximum Muscular Potential
  6. Daily Calorie Intake
  7. Daily Macronutrients

Check-Out: TDEE Calculator: Calculate Your Total Daily Energy Expenditure

After you figure out the nitty-gritty of your diet plan, use Zac Efron’s all-organic whole-food list to design your custom nutrition program.

Egg Whites

1. Egg Whites 

Egg whites are usually a staple in every transformation program. Their high protein and low carb, and fat profile make them a great fit for both fat loss and muscle-building routines. 

2. Chicken

A chicken breast is a bodybuilder’s best friend. If your goal is to build muscle mass, you should be eating chicken in at least one of your meals. 

3. Fish

Fish is one of the fastest digesting and leanest sources of protein. Salmon and other fish are packed with omega 3 fatty acids that are great for your joint and overall health. Eating fish right after your workout can help fasten your recovery and aid muscle growth. 

Related: 10 Best Cod Liver Oil Supplements Reviewed for 2021

4. Turkey Breast 

Low-sodium varieties of turkey breast are a great source of lean protein. A bodybuilder’s diet plan does not have to be bland and boring. With the right seasonings and recipes, Zac Efron’s Baywatch nutrition plan will feel less like a diet, and more like a treat. 

Check-Out: Dexter Jackson Shares Another Of His Best Bodybuilding Diet Recipes

5. Pork Loin

While shopping for pork loin, choose leaner cuts and avoid pre-seasoned varieties that contain extra sodium and added preservatives.

6. Steak

Red meat connoisseurs are in for a treat in the Zac Efron diet program. Lean cuts like sirloin will get you a healthy dose of protein, iron, and vitamin B12, among other things. 

7. Quinoa

Quinoa is a superfood and is one of the few vegan complete protein sources. Apart from protein, amino acids, fiber, vitamins, and minerals, quinoa is packed with antioxidants and has a low glycemic index (good for blood sugar control). 

8. Brown Rice 

On the Zac Efron Baywatch diet, brown rice should be your go-to source of carbs. They are convenient, filling, and can fit in almost any meal. Choosing between brown and white rice? Brown rice has a better protein ratio as compared to white rice.

Brown Rice

9. Oats

Oats are a great breakfast option. They are budget-friendly, easy to prepare, and rich in fiber. Since oats take longer to digest, they slow down your body’s carb absorption. It can result in your energy reserves lasting longer. 

10. Nuts

Nuts are a great source of healthy fats and protein. Thanks to their delicious spreads, almonds and peanuts are some of the most popular types of nuts in fitness circles. 

11. Avocado

No other food does good fat and omega 3 fatty acids better than avocado. A single avocado serving includes:

  • Vitamin K: 26% of the daily value (DV)
  • Vitamin B6: 13% of the DV
  • Folate: 20% of the DV
  • Vitamin C: 17% of the DV
  • Potassium: 14% of the DV
  • Vitamin B5: 14% of the DV
  • Vitamin E: 10% of the DV
  • It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous, and vitamins A, B1 (thiamine), B2 (riboflavin), and B3 (niacin).

12. Seeds

Seeds like pumpkin and flax seeds are an overlooked quality micronutrient source. They contain a healthy dose of good fat, fiber, and essential nutrients. 

13. Vegetables 

Veggies are an indispensable part of Zac Efron’s diet. Include a serving of green vegetables with every meal but stay away from starchy and carb-heavy ones like potatoes. 

14. High-Fiber Fruits

Add fruits rich in fiber and electrolytes like apples and pears to your grocery list and avoid fruits loaded with sugar. Including berries such as blueberries, blackberries, and strawberries in your diet plan can help burn calories. 

Zac Efron Baywatch Training Program

Zac Efron used the following three-day training split to get in shape for Baywatch:

Zac Efron

Day 1: Back and Biceps

1. Superset – 3 Sets

  1. Straight-Arm Pulldown: 12, 10, 8 Reps – No Rest
  2. Ab Wheel Rollout: 12, 10, 8 Reps – 60-sec Rest

2. Superset – 3 Sets

  1. Seated Cable Row: 12, 10, 8 Reps – No Rest
  2. Suspended Row: 12, 10, 8 Reps – 60-sec Rest

3. Superset – 3 Sets

  1. Neutral-Grip Pull-Up: 12, 10, 8 Reps – No Rest
  2. Lat Pulldown From Knees: 12, 10, 8 Reps – 60-sec Rest

4. Superset – 3 Sets

  1. Chin-Up: 12, 10, 8 Reps – No Rest
  2. Dumbbell Bicep Curl: 12, 10, 8 Reps – 60-sec Rest

5. Superset – 3 Sets

  1. Crunch: 12, 10, 8 Reps – No Rest
  2. Hanging Leg Raise: 12, 10, 8 Reps – 60-sec Rest

Zac Efron trained his abs every day. He performed an ab superset at the end of each workout. Feel free to add resistance while training abs if the bodyweight version of the exercises feels easy. 

Day 2: Legs

1. Superset – 3 Sets

  1. Leg Press: 12, 10, 8 Reps – No Rest
  2. Suspension Squat Jump: 20 Reps – 60-sec Rest

2. Superset – 3 Sets

  1. Swiss Ball Hip Extension: 12, 10, 8 Reps – No Rest
  2. Swiss Ball Leg Curl: 20 Reps – 60-sec Rest

3. Superset – 3 Sets

  1. Reverse Walking Lunge: 12, 10, 8 Reps (Each Leg) – No Rest
  2. Mountain Climber on Sliders: 20 Reps – 60-sec Rest

4. Superset – 3 Sets

  1. Dumbbell Romanian Deadlift: 12, 10, 8 Reps – No Rest
  2. Butt Kick: 20 Reps (Each Side) – 60-sec Rest

5. Superset – 3 Sets

  1. Dumbbell Single-Leg Calf Raise: 12, 10, 8 Reps (Each Leg) – No Rest
  2. Suspension Trainer Single-Leg Squat Hop: 20 Reps (Each Leg) – 60-sec Rest

6. Superset – 3 Sets

  1. Cable Crunch: 12, 10, 8 Reps – No Rest
  2. Russian Twist: 12, 10, 8 Reps – 60-sec Rest

Since you will not be lifting too heavy on the Zac Efron Baywatch workout program, make sure you are following a full range of motion while performing the exercises. Focus on establishing a mind-muscle connection and contract your muscles with every rep. 

Day 3: Shoulders, Chest, and Arms

1. Superset – 3 Sets

  1. Dumbbell Squat Front Raise: 12, 10, 8 Reps – No Rest
  2. Cross-Body Cable Raise: 12, 10, 8 Reps – 60-sec Rest

2. Superset – 3 Sets

  1. Dumbbell Floor Press: 12, 10, 8 Reps – No Rest
  2. Push-Up: 12, 10, 8 Reps – 60-sec Rest

3. Superset – 3 Sets

  1. Incline Dumbbell Press: 12, 10, 8 Reps – No Rest
  2. Dumbbell Overhead Press: 12, 10, 8 Reps – 60-sec Rest

4. Superset – 3 Sets

  1. Chest Cable Fly: 12, 10, 8 Reps – No Rest
  2. Boss Plyo Push-Up: 12, 10, 8 Reps – 60-sec Rest

5. Superset – 3 Sets

  1. Single-Arm Cable Pushdown 12, 10, 8 Reps (Each Side) – No Rest
  2. Single-Arm Dumbbell Curl: 12, 10, 8 Reps (Each Side)- 60-sec Rest

6. Superset – 3 Sets

  1. V-Up: 12, 10, 8 Reps – No Rest
  2. Plank: 1-minute – 60-sec Rest

“Efron’s ‘Baywatch’ movie training program involved an ever-changing approach, involving full-body workouts, two-day splits, three-day splits, power training, strength training, stability and balance training, lifeguard training, hiking, biking, obstacle course training, and more,” says Murphy.

The constant reshuffling in the training routine ensured that Efron never hit a plateau. Murphy believes that the dynamic training program helped Zac Efron become a strong, high-endurance machine while maximizing fat loss.

Patrick Murphy changed Efron’s workouts daily. Zac never did the exact same workout twice in the twelve weeks. To constantly shock Efron’s muscles, he adjusted the rep schemes and added circuit training, advanced training principles like dropsets and supersets, cardio training, and more. 


Zac Efron’s Baywatch diet and workout program are great for people who want to transform their physiques on a deadline. On the other hand, if you are a beginner, you might want to modify the workouts according to your fitness level. For example, drop the supersets and reduce the number of repetitions from 20 to 10 for the first couple of weeks. You can always increase the intensity of your workouts when your muscles are capable of handling the mayhem. 


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