Zac Efron is making buzz with his amazing physique that he has achieved with intense workouts and diet plan. He took his physique to next level for the movie Baywatch which also stars Dwayne Johnson- The Rock. He is training very hard for the movie and has been following Ninja Style training. In about 12 to 15 weeks of training he has packed over 10-15 pounds of muscle and his body fat has gone down to 5% which is incredible. Zac & Rock liked to work out by participating in different activities during the shooting of the film too. They had a pull-up competition in which Rock did 100 pull ups overhand and wide grip while Efron did 99, he narrowly lost out by one single rep. Not bad at all. So let us look at Zac Efron's transformational workout and diet secret for the movie Baywatch.
Workout routine
He followed 12 week transformational workout routine by his fitness trainer Patrick Murphy. Murphy designed three-day split workout, perform each workout once per week, resting a day between each session. Exercise are labelled 1 A & B, they are to be performed as a super-set, this means after completing the exercise in 1A, you begin 1B without a break and resting 1 minute before going for next super set.
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Day 1: Back & Biceps
1A Straight-Arm Pulldown: 3 sets of 8-12 reps
1B Ab Wheel Rollout: 3 sets of 8-12 reps
2A Seated Cable Row: 3 sets of 8-12 reps
2B Suspended Row: 3 sets of 8-12 reps
3A Neutral-Grip Pullup: 3 sets of 8-12 reps
3B Lat Pulldown from Knees: 3 sets of 8-12 reps
4A Chinup: 3 sets of 8-12 reps
4B Dumbbell Biceps Curl: 3 sets of 8-12 reps
Day 2: Off
Day 3: Legs
1A Leg Press: 3 sets of 8-12 reps
1B Suspension Squat Jump: 3 sets of 20 reps
2A Swiss Ball Hip Extension: 3 sets of 8-12 reps
2B Swiss Ball Leg Curl: 3 sets of 20 reps
3A Reverse Walking Lunge: 3 sets of 8-12 reps
3B Mountain Climbers on Sliders: 3 sets of 20 reps
4A Dumbbell Romananian Deadlift: 3 sets of 8-12 reps
4B Kick Butts: 3 sets of 20 reps
5A Unstable Single-Leg Calf Raise: 3 sets of 8-12 reps
5B Suspension Trainer Single-Leg Squat Hop: 3 sets of 20 reps
Day 4: Off
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Day 5: Shoulder, Chest and Arms
1A Dumbbell Front Raise: 3 sets of 8-12 reps
1B Cross-Body Cable Raise: 3 sets of 20 reps
2A Dumbbell Floor Press: 3 sets of 8-12 reps
2B Pushup: 3 sets of 20 reps
3A Incline Dumbbell Press: 3 sets of 8-12 reps
3B Dumbbell Overhead Press: 3 sets of 20 reps
4A Cable Chest Press: 3 sets of 8-12 reps
4B Bosu Plyo Pushup: 3 sets of 20 reps
5A Single-Arm Pushdown: 3 sets of 8-12 reps
5B Single-Arm Curl: 3 sets of 20 reps
Day 6: Off
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| Zac Efron's Cheat Day Meal |
Diet plan
Zac followed a diet plan consisting of 3500 calorie and 6 to 8 small meals daily. He was taking a balanced diet plan consisting of Carbohydrates, Proteins, fats and fiber. He tries to eat at least 120 gm of protein daily. Apart from eating a balanced diet, he was drinking minimum of three liters of water a day and supplemented with unflavored whey protein with no additives. He also stayed away from sugar and carbs for 9 days straight and was only eating organic food. He also enjoys cheat day every once in a while where he eats everything- steak, some mac and cheese, three desserts, four helpings of potatoes and vegetables, and a big chunk of cheese with caviar.
Protein: Chicken, Turkey Breast, Pork Loin, Egg whites, Fish, Steak
Carbs: Brown rice, Oats, Quinoa
Fats: Nuts, Avocados, Seeds
Fiber: Apples, Pears, Berries, Vegetables
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