Baywatch has been mercilessly slammed by various critics for its pathetic script, bad acting and lame jokes. But there is one thing in the movie that has got positive attention. And that is Zac Efron’s immensely ripped and functionally fit body. One look at Zac’s Instagram account and you will know how fitness enthusiasts from around the world are in awe of his athletic physique. His trainer Patrick Murphy, in an interview with one of the fitness websites, revealed what it took for the actor to achieve his fitness goals.
Murphy said that while training for Baywatch, Zac managed to lower his body’s fat percentage up to 5% just after 12 weeks of training. Murphy designed Zac’s workout schedule in such a way that the actor was able to train multiple body parts in one day . According to Murphy, the USP of the workout was supersetting- doing two exercises back to back with no rest between the sets. The benefit of supersetting was that it saved time, doubled the cardio, burned more calories and increased the ‘pump’ that drives nutrition filled blood into muscles for growth.
Murphy’s goal was to make Zac functionally fit so that he could perform real life duties of a lifeguard.
Such has been his physical transformation that Zac beat his co-star Dwayne ‘The Rock’ Johnson ( who is also an incredibly fit athlete and an actor ) when they competed together at the American Ninja Warrior- a fitness competition, earlier this year. Even legendary body-building judge Steve Weinberger is a fan of Efron’s athleticism. In an interview with Time magazine, he said, “Efron’s current build isn’t bulked up enough for body-building. But he’s a great fit for physique competitions, where focus is on fitness and strength”. He also added that, “Zac has an athletic and aesthetically pleasing physique”. Check out the workout plan below.
The Baywatch Workout Plan
Day 1 and Day 4
1) Leg Press- 3 sets, 10 reps, No rest
2) Suspension Squat Jump- 2 sets, 20 reps, 60 second rest
3) Swiss Ball Hip Extension- 3 sets, 10 reps, No rest
4) Swiss Ball Leg Curl- 2 sets, 20 reps, 60 second rest
5) Reverse Walking Lunge- 3 sets, 10 reps, No rest
6) Mountain Climbers on Sliders- 2 sets, 20 reps, 60 second rest
7) Dumbbell Romanian Deadlift- 3 sets, 10 reps, No rest
8) Kick Butts- 2 sets, 20 reps, 60 second rest
9) Single Leg Calf Raise- 3 sets, 10 reps, No rest
10) Single-Leg Squat Hop- 2 sets, 20 reps, 60 second rest
Day 2 and Day 5
1) Dumbbell Squat Front Raise- 3 sets, 10 reps, No rest
2) Cross Body Cable Raise- 2 sets, 20 reps, 60 second rest
3) Dumbbell Floor Press- 3 sets, 10 reps, No rest
4) Pushup- 2 sets, 20 reps, 60 second rest
5) Incline Dumbbell Press- 3 sets, 10 reps, No rest
6) Dumbbell Overhead Press- 2 sets, 20 reps, 60 second rest
7) Cable Chest Press- 3 sets, 10 reps, No rest
8) Bosu Plyo Pushup- 2 sets, 20 reps, 60 second rest
9) Single Arm Pushdown- 3 sets, 10 reps, No rest
10) Single Arm Curl- 2 sets, 20 reps, 60 second rest
Day 3 and Day 6
1) Straight Arm Pulldown- 3 sets, 10 reps, No rest
2) AB Rollout- 2 sets, 20 reps, 60 second rest
3) Seated Cable Row- 3 sets, 10 reps, No rest
4) Suspended Row- 2 sets, 20 reps, 60 second rest
5) Neutral Grip Pullup- 3 sets, 10 reps, No rest
6) Lat Pulldown from Knees- 2 sets, 20 reps, 60 second rest
7) Chinup- 3 sets, 10 reps, No rest
8) Dumbbell Bicep Curl- 2 sets, 20 reps, 60 second rest
