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    The Zac Efron Workout

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    The document provides Zac Efron's workout routine that he used to achieve a 5% body fat level in 12 weeks for his role in Baywatch. The 3 day/week split focuses on supersetting exercises for back/biceps, legs, and shoulders/chest/arms. Supersetting two exercises with no rest in between burns more calories and enhances muscle growth. The high-intensity routine includes explosive exercises to build muscle mass and agility.

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    The Zac Efron Workout

    Uploaded by

    thebest
    4K views4 pages
    The document provides Zac Efron's workout routine that he used to achieve a 5% body fat level in 12 weeks for his role in Baywatch. The 3 day/week split focuses on supersetting exercises for back/biceps, legs, and shoulders/chest/arms. Supersetting two exercises with no rest in between burns more calories and enhances muscle growth. The high-intensity routine includes explosive exercises to build muscle mass and agility.

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    The document provides Zac Efron's workout routine that he used to achieve a 5% body fat level in 12 weeks for his role in Baywatch. The 3 day/week split focuses on supersetting exercises for back/biceps, legs, and shoulders/chest/arms. Supersetting two exercises with no rest in between burns more calories and enhances muscle growth. The high-intensity routine includes explosive exercises to build muscle mass and agility.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    4K views4 pages

    The Zac Efron Workout

    Uploaded by

    thebest
    The document provides Zac Efron's workout routine that he used to achieve a 5% body fat level in 12 weeks for his role in Baywatch. The 3 day/week split focuses on supersetting exercises for back/biceps, legs, and shoulders/chest/arms. Supersetting two exercises with no rest in between burns more calories and enhances muscle growth. The high-intensity routine includes explosive exercises to build muscle mass and agility.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    THE ZAC EFRON BAYWATCH BODY WORKOUT

    Forge your own sun-and-sand-worthy physique with this


    training plan from Efron's trainer.

    45 28 YES

    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.

    DIRECTIONS
    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.

    ROUTINE
    ZAC EFRON'S 'BAYWATCH' WORKOUT
    Day I: Back and biceps

    EXERCISE EQUIPMENT SETS REPS R E ST

    Lat Pulldown
    STRAIGHT-ARM PULLDOWN Bar
    3 8-12 0 sec.

    AB ROLLOUT Ab Wheel 3 8-12 60 sec.

    Lat Pulldown
    SEATED CABLE ROW Bar
    3 8-12 0 sec.

    SUSPENDED ROW Strap 3 8-12 60 sec.

    NEUTRAL-GRIP PULLUP Pullup Bar 3 8-12 0 sec.

    Lat Pulldown
    L AT PULLDOWN FROM KNEES Bar
    3 8-12 60 sec.
    CHINUP Pullup Bar 3 8-12 0 sec.

    DUMBBELL BICEPS CURL Dumbbells 3 8-12 60 sec.

    ZAC EFRON'S 'BAYWATCH' WORKOUT


    Day II: Legs

    EXERCISE EQUIPMENT SETS REPS R E ST

    LEG PRESS 3 8-12 0 sec.

    SUSPENSION SQUAT JUMP Strap 3 20 60 sec.

    SWISS BALL HIP EXTENSION Swiss Ball 3 8-12 0 sec.

    SWISS BALL LEG CURL Swiss Ball 3 20 60 sec.

    8 - 1 2 ( E AC H
    REVERSE WALKING LUNGE Dumbbells 3
    SIDE) 0 sec.

    MOUNTAIN CLIMBER ON SLIDERS Sliding Discs 3 20 60 sec.

    DUMBBELL ROMANIAN DEADLIFT Dumbbells 3 8-12 0 sec.

    KICK BUTTS No Equipment 3 20 60 sec.

    8 - 1 2 ( E AC H
    UNSTABLE SINGLE-LEG CALF RAISE Dumbbells 3
    SIDE) 0 sec.

    SUSPENSION TRAINER SINGLE-LEG Strap 3


    2 0 ( E AC H
    60 sec.
    SQUAT HOP SIDE)
    ZAC EFRON'S 'BAYWATCH' WORKOUT
    Day III: Shoulders, chest, and arms

    EXERCISE EQUIPMENT SETS REPS R E ST

    DUMBBELL SQUAT FRONT RAISE Dumbbells 3 8-12 0 sec.

    CROSS-BODY CABLE RAISE Cable Machine 3 8-12 60 sec.

    DUMBBELL FLOOR PRESS Dumbbells 3 8-12 0 sec.

    PUSHUP 3 8-12 60 sec.

    INCLINE DUMBBELL PRESS Dumbbells 3 8-12 0 sec.

    DUMBBELL OVERHEAD PRESS Dumbbells 3 8-12 60 sec.

    CHEST CABLE FLYE Cable Machine 3 8-12 0 sec.

    BOSU PLYO PUSHUP Bosu Ball 3 8-12 60 sec.

    8 - 1 2 ( E AC H
    SINGLE-ARM PUSHDOWN Cable Machine 3
    SIDE) 0 sec.

    8 - 1 2 ( E AC H
    SINGLE-ARM CURL Dumbbells 3
    SIDE) 60 sec.

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