Zac Efron Workout Plan + Diet Plan for Baywatch (Complete Workout + Diet!)

by Troy Adashun | | | 0 Comments

The Zac Efron workout plan + diet plan is making a huge splash this summer!

In the movie Baywatch which filmed summer 2016, you will find a chiseled Zac Efron starring beside The Rock.

Believe it or not Zac looks impressive even next to Dwayne “The Rock” Johnson in the pictures that were released for the movie.

Zac Efron has always been known for being ripped as he showed in the movie Neighbors in Summer 2015 – but he took his physique to a whole new level for the movie Baywatch.

For his role in Baywatch, Zac packed on 10 lbs. of muscle mass to his already ripped frame, and got even leaner!

I’m sure you are curious how you can pack on 10 lbs. of pure lean muscle mass while reducing body fat levels, and we got our hands on the Zac Efron workout plan and diet plan for Baywatch.

This is the exact regimen that Zac Efron followed for the preparation in Baywatch, and if you are looking for fitness model aesthetics this is your blueprint.

An important takeaway from all of this is that Zac Efron is by no means huge, and you don’t have to get overly muscular to have an incredible looking physique.

Believe it or not Zac Efron is about 5 ft. 10 and weighs about 170 lbs. What makes his body stand out is that he has ripped abs, ripped arms, and very good overall aesthetics.

This physique is achieved through focusing on certain muscle groups and minimizing body fat around the torso.

By focusing his training on the “beach body” muscle groups like chest, shoulders, and biceps while training abs and doing different forms of fat loss cardio – you can achieve this physique as well.

We are going to give you the exact diet plan that Zac Efron followed to get really lean for Baywatch, and dive into his workout plan for maximum fitness model aesthetics.

Three lessons we learned from Zac’s trainer, which helped him look ripped over the last 3 years, and took his physique to maximum fitness model aesthetics for the filming of Baywatch.

  1. Never Bulk and Cut throughout the Year

Zac’s trainer said that you DON’T have to bulk and cut throughout the year for maximum muscle growth. Zac’s body fat never exceeds 10 percent at any time of the year, and you don’t have to bulk for maximum muscle growth, and cut for maximum fat loss. With this plan you can still make gains and not sacrifice size.

  1. Introduce heavy training to your workout

The reason Zac looked bigger for the movie Baywatch was because he introduced heavier training 3 times per week for about two months which allowed him to pack on a considerable amount of lean muscle mass. Muscle is a by-product of strength, so you have to increase your compound lifts to get big.

  1. Push, Pull, Leg Split

Zac had a very athletic training split, incorporating the classic push, pull, and leg split that so many elite athletes utilize for strength and proportion. Push days incorporated chest, shoulders, and triceps. Pull days meant he was doing back, biceps, and traps. Leg day meant that he was blasting away his quads, hamstrings, and calves.

In order to get shredded you need to dial in the nutrition, so let’s take a peek at the Zac Efron Baywatch diet plan.

Zac Efron Diet Plan

Zac Efron followed a low carbohydrate diet plan for 6 days of the week when preparing for his role in Baywatch, and then had 1 cheat day where he usually slammed down a really high carbohydrate dinner!


The reason for this is that your metabolism slows down a bunch when you diet, and by having 1 day where you consume a larger amount of carbohydrates and calories you are able to reset your metabolism and actually burn more fat than by not having a cheat day. Yes – you can have your cake and get ripped too!

Yes – you can have your cake and get ripped too!

Zac Efron Diet Plan for Baywatch – High protein, low Carbohydrate

 Meal Number 1:

4 Scrambled Eggs with 6 ounces’ chicken, veggies, avocado

2 All natural fat burning pills (Similar to ALPHA SHREDDER)

Meal Number 2:

6 Ounces grilled turkey breast, 1 cup steamed veggies with 1 tbsp. olive oil

1 Large glass of green tea

Meal Number 3:

6 Ounce sirloin steak, grilled cauliflower with coconut oil

2 All natural fat burning pills (Similar to ALPHA SHREDDER)

Meal Number 4:

8 Ounces wild caught salmon filet, large spinach salad with olive oil based vinaigrette

Meal Number 5:

5 Ounces grass Fed Beef, 3 Hard Boiled Eggs

Night Time muscle building recovery + Aesthetics (Similar to ALPHA DREAMS)

On the 7th day of the week, Zac would incorporate about 200 grams of carbohydrates, most of which came from a killer cheat meal dinner that he actually tweeted about – take a look for yourself!

When you diet for 6 out of 7 days you can have one epic cheat meal like this and still look super ripped!

Let’s take a look at his classic 3 days per week workout routine to get jacked!

Zac Efron Workout Plan for Baywatch

Zac Efron only trained in the gym 3 times per week for Baywatch, but was able to pack on 10 lbs. of rock-solid muscle mass in just about 8 weeks with his incredible training split.

The reason for this was because Zac incorporated a maximum intensity push, pull, and leg split which optimized his muscle breakdown, and also gave him ample time to rest and get stronger.

Let’s take a look at the 3-day split.

Zac Efron Workout Plan Workout 1: Push Day

Push day meant that he was training chest, triceps, and shoulders.

Zac would perform 3-4 sets of the following exercises per push day workout.

Exercise One: Barbell bench press

Exercise Two: Db shoulder press

Exercise Three: Barbell incline bench press

Exercise Four: Underhand grips triceps pushdown

Exercise Five: Barbell incline bench press

Exercise Six: triceps skull crush

Zac Efron Workout Plan Workout 2: pull Day

Pull day was all about getting a ripped back and bigger biceps for Zac, which are huge beach body muscle groups.

Zac would hit 3 sets of the following exercises with maximum intensity, and would only rest about 75 seconds between sets.

Exercise One: weighted pull-ups

Exercise two: barbell deadlift

Exercise three: barbell curls

Exercise four: underhand grip barbell row

Exercise five: Db 1 arm row

Exercise six: DB hammer curls

Zac Efron Workout Plan Workout 3: Leg Day

Leg day was the most anabolic day of the week, which meant it would assist every muscle group in getting bigger and stronger. Zac would hit 6-8 repetitions of the following leg exercises for three total sets.

The Zac Efron workout plan strived to maximize his anabolic hormones and NEVER skipped leg day. This is the same principle that we teach in the Science Of Abs Program with the Fusion 8 technique.

Exercise One: barbell squat

Exercise two: db. walking lunges

Exercise three: leg extension

Exercise four: hack squat

Exercise Five: donkey calf raise

Exercise six: hamstring prone curl

Need more help getting shredded? Try the 24 Hour Master Shredder Stack.

This is a very similar stack that Zac Efron took in preparation for the movie Baywatch and was personally designed by my team and I to be the world's only 24-hour fat loss + aesthetics builder! (Click the Image below to learn more)


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