How to Do Zac Efron’s ‘Baywatch’ Workout

Zac Efron Body Workout Phase 1

The first step to getting into the best shape of your life is understanding what type of training routine will work for you. If you are new to fitness, then it might seem like a daunting task at first, but with some hard work and dedication, you too can achieve your goals!

There are many different types of workouts out there, but the one that most people tend to follow is the classic bodybuilding or powerlifting routine. While these routines have their place in terms of building muscle mass and strength, they aren’t necessarily ideal for everyone. For example, if you’re not naturally skinny, then you may need to increase the amount of weight used in order to build muscle mass. You’ll also want to make sure that your diet isn’t causing any health issues such as diabetes or high cholesterol levels.

If all else fails and you don’t feel like following a traditional bodybuilding routine, then maybe it would be better suited for someone who doesn’t have the natural ability to gain weight easily.

Zac Efron’s Muscle Building Routine

When you look at how much muscle mass someone like Dwayne ‘The Rock’ Johnson has, it looks like he was born to do heavy weightlifting. The reality is that if you have the right mindset and work ethic, you can be just as successful with a different routine that better matches your needs and goals.

If you’re skinny, but really determined to pack on as much muscle mass as possible, then you’ll want to follow a routine that is designed to help you get ‘bigger’ rather than ‘stronger’. These routines are a little different than the ones used by powerlifters and bodybuilders. They don’t focus on lifting as heavy of weight, but they do focus more on isolation exercises in order to help you build strength in a smaller range of motion.

If you’ve ever seen a professional bodybuilder’s routine, then you’ve probably noticed that they spend a lot of time pumping their muscles with light weights. This is known as the ‘pump’ and it helps to build muscle mass faster. The pump is like a ‘set point’, which your body achieves after you do an extensive amount of lighter weight reps.

The routines that are designed for getting bigger typically consist of three sets of twelve reps. Each set is done with a weight that is around 40-60% of your 1 rep max. For most guys this means you’ll be lifting between 3-6 pounds for your 12 reps.

The exercises are chosen in order to stretch the muscle fully and then flex it strongly. The pump is what you’re really working for in these routines since it’s a proven way to build muscle mass.

Zac Efron’s Routine: Upper Body

Barbell Bench Press: 3 sets of 12 reps Incline Dumbbell Press: 3 sets of 12 reps Barbell Curl: 3 sets of 12 reps T-Bar Row: 3 sets of 12 reps Regular/Wide Pully Lat Pulldowns: 3 sets of 12 reps (each pulling motion) Overhead Barbell Press: 3 sets of 12 reps Lying Tricep Extensions: 3 sets of 12 reps Chest Fly: 3 sets of 12 reps

Zac Efron’s Routine: Lower Body

Barbell Squat: 3 sets of 12 reps Stiff-Legged Deadlift: 3 sets of 12 reps Leg Press: 3 sets of 12 reps Lying Leg Curl: 3 sets of 12 reps Standing Calf Raise: 3 sets of 12 reps Hanging Leg Raises: 3 sets of 12 reps

A routine like this should be done 2-3 times per week on non-consecutive days. So you can do M/W/F or Tu/Th/Sat. Each workout should take around 45 minutes and you can rest as long as needed in between each set. Be sure to warm up for at least 5 minutes before jumping into this routine.

This routine should keep you busy for a while since it’s pretty extensive. But, if you feel like you’re getting in a rut, I’d suggest switching things up and doing something different.

Zac Efron’s Nutrition Plan

While nutrition is just as important as exercise when it comes to achieving your body transformation goals, it’s not as easy to explain or understand. Human beings are very complex and our needs vary on a person by person basis.

Even so, there are some guidelines that can help steer you in the right direction. In general, the rule of thumb is this: eat more calories than you burn.

It sounds simple, but it’s not easy. Contrary to popular belief, junk food is not the best way to gain weight. I know, I know, it seems logical. And while you certainly will gain weight if that’s all you eat, it isn’t healthy and it isn’t gaining you the ‘quality’ weight that you’re looking for.

You want to eat healthy so that your body is able to build healthy muscle mass. Muscle weighs more than fat so if you just eat junk, you’re going to end up skinny and ‘fluffy’. Not exactly the look you’re going for.

Next rule of thumb: eat often. Your body needs the energy to build muscle so supply it with that energy by eating protein rich foods several times a day. Some people prefer three regular-sized meals while others prefer 5-6 smaller meals. Experiment and find out what works best for you.

Now, there’s a difference between being ‘hungry’ and ‘thirsty’. If you’re hungry, eat. If you’re thirsty, drink. Your body is telling you that it needs something, so give it what it needs.

Now here comes the tricky part: Supplements. Supplements are not a crutch. They’re meant to enhance your workout and your nutrition plan. Zac Efron’s trainer said it best: “If you cannot afford them, then you should not be counting on them to make you successful.”

Supplements range from $20 a month to about $200 a month if you really want to go crazy with them. Most are a complete waste of money as they’re filled with steroids and other harmful chemicals. Do your homework before buying anything and look for the USP (United States Pharmacopeia) label. It’s your best bet when it comes to safe and effective supplements.

Zac Efron’s Workout Plan

We’ve already gone over the first part of the plan (Exercise). Now, let’s talk about the nutrition. As stated before, you need to eat quality foods that are rich in protein and other nutrients. Fruits, vegetables, meats, fish, nuts and dairy are just some of the many wonderful food groups out there. There’s no shortage of things you can eat.

Eat these things in their natural state and you’ll be getting the most benefit out of them. If you need to cook them, try to avoid too much frying or other harsh methods as they destroy the nutrients within the food. Eat a variety of foods for even better results.

Here’s a small list of some of the best foods for you:

Whole Grains



Protein (Meats, Fish, Dairy, Beans)

Nuts and Seeds

Enough with the lecture, let’s move on to the supplements. Supplements are not meant to replace meals. They’re meant to give you that extra oomph so you can stay on track with your nutrition plan.

Supplements can range anywhere from as cheap as 20 cents to a $1.40 per serving to as much as $4 or more per serving. Obviously the cheap stuff is not as good as the expensive stuff. Zac Efron’s workout plan calls for the expensive stuff.

With that in mind, let’s look at what supplements you should use and why:

Protein Powder: This one is a no-brainer. You’re looking to put on quality muscle mass and protein is the building block of that. You need to consume a lot more than the average person and protein powder is an excellent way to do that.

Whey protein is easily digested and great for before and after your workouts. Casein protein is absorbed by the body at a slower rate and great during the night when you can’t eat proteins or just want something that’s going to keep you full longer. Egg protein is also another great choice. Just like regular eggs, this super food has a lot of nutrients in it and will help you on your quest to be a Hollywood hunk.

Pre-workout Drink: Anything with caffeine in it, is going to give you an energy boost and help increase your endurance. Companies like have created their own specialized blends to maximize the effectiveness of their products. Some contain creatine which helps create energy in your body (you can look up the science on that if you really care). Others have ingredients that maximize your blood flow, which not only helps you workout harder, but also transports nutrients to your muscles quicker.

Most of these drinks also have performance enhancing drugs (steroids) in them. Naturally, you’re not going to gain massive amounts of muscle mass with these drinks but if your goal is to look good and fit (which is what we’re aiming for here), then having a slight advantage in strength and energy is a welcome thing.

Post-workout Drink: Like the name implies, this drink should be consumed immediately after your workout. Once again, the main reason for this is to replenish the lost nutrients that your body has worked so hard to burn through. This drink should also contain a good amount of protein and carbohydrates.

Carbs are stored in your muscles and liver primarily as glycogen. This is your immediate storage unit for energy (just think of it as a little carbohydrate gas tank). By consuming carbs after a workout, you replenish the glycogen levels in your system. Without doing this, the carbs you eat will be stored as fat. No one wants that!

This is also the time when your body is most insulin receptive. If you’ve ever taken a supplement like creatine, then you know that it requires a large amount of carbohydrates in order to fully absorb it. This is one of the reasons why people who workout prefer to take their creatine post-workout.

Also, the insulin released due to the carbohydrates also helps shuttle the creatine into the muscle cells. You can’t just rely on fruit for this purpose though. Not only does fruit take too long to eat, it also doesn’t have enough carbohydrates in it. A good source of post-workout carbohydrates is something like a milk-based protein shake.

Weight Gainer: As the name implies, this type of supplement is specifically designed to make you gain weight.

Now I know what you’re thinking: if gaining weight is my goal, why the heck am I reviewing a product that’s supposed to help you build muscle?

Well the reason for this is because these supplements have a lot of calories in them (obviously).

While most of the calories come from carbohydrates, there is also a substantial amount of protein in them as well. The extra calories and nutrients are going to help you bulk up if that is your goal. However, if you’re like most people who are reading this, then you won’t need this supplement.

Weight gainers are most commonly used by people who have a hard time gaining weight (e.g. skinny guy with a fast metabolism). Another group that would benefit from using it is someone who needs to gain a lot of weight quickly (e.g.

a football player needs to put on weight in a short period of time).

Most gainers are different from regular supplements in that they try to imitate the consistency of real food. This is done by using ingredients like milk, peanut butter, eggs, and other such items. If you just want something simple that you know your body will absorb, then this probably isn’t the product for you.

Weight Gainers usually contain around 400-700 calories.

Multivitamins: Last but not least we have multivitamins. Now before you start yelling at me, I know that multivitamins are not an effective way to gain muscle. However, I’m also not naive enough to believe that everyone reading this actually eats 5 servings of fruits and vegetables every day.

That’s where multivitamins come in. They flood your body with essential nutrients that you otherwise might not be getting. Especially if you can’t afford/don’t want to buy 5 servings of fruits and vegetables every day.

The problem with most multivitamins on the market is that they’re cheaply made and are almost pure sugar (some contain more sugar than others). This is the reason why I don’t recommend most store bought multivitamins.

Now if you have trouble eating healthy at least most of the time, then a multivitamin might not be a bad idea just so long as you’re aware that you’re NOT gaining muscle due to them. Rather you’re just maintaining the muscle you have due to not eating garbage.

If you do decide to take multivitamins, I highly recommend that you buy a brand that doesn’t contain a lot of sugar.


These are all the supplements that are popular and/or widely available. Of course there are others out there, but none of them are nearly as popular as these and are usually only available in certain areas.

If you’re still confused about which supplements to take (or if you’re just lazy and would rather let someone else do the thinking for you), then here are two pre-made supplement packs that I recommend…

The Best Workout Supplement Pack For Building Muscle

Cost: $$$

If your goal is to gain muscle, then this is the best muscle building supplement pack available. It contains everything you need and nothing you don’t. It’s also ideal for the on-the-go person as each supplement comes in convenient packaging.

The Best Pre-Made Weight Gainer

Cost: $$$

If your goal is to gain weight, then I highly recommend seeing if a local store sells Biggies Weight Gainer. This is the one I used when I needed to gain weight fast for Wrestling and it worked wonders. It tastes great, has lots of calories, and best of all…you can find it at just about any grocery store.

The Other Supplement Pack

Cost: $

Maybe you’re on a tight budget or maybe you just need some cheap alternatives to the popular supplements. Whatever your reason, here are a few cheap alternatives to the popular supplements.

Creatine: Crushed Up Emergen-C’s

Cost: $

If you’re looking for a cheap alternative to Creatine, then search no further. Simply take one packet of crushed up Emergen-C (you can buy these at just about any drug store or grocery store) and mix it with a few ounces of water. Not only is this an effective Creatine substitute, but it also has all those great vitamins your body needs.

Protein: Soy Powder and Bulk Peanut Butter

Cost: $

If you’re looking to save money on protein, then try this. Buy a bag of soy beans and a big container of peanut butter (you can find big containers of organic peanut butter at health food stores). Simply drink a glass of soy milk every morning and eat a spoonful of peanut butter with apples for a quick snack. Throw in a couple protein bars and you’re set.

Multivitamin: Flintstones Vitamins

Cost: $

If you’re looking for a cheap alternative to a multivitamin, then try Flintstones chewable vitamins. Not only are they cheap, but they also contain most of the essential vitamins and minerals that your body needs. The only drawback is they don’t contain B12 and you’ll need to buy a separate B-complex supplement if you want to take care of that.

Preworkout Supplement: Caffeine Pills and Green Tea

Cost: $

If you’re looking for a pre-workout supplement but don’t want to shell out money for it, then try this. Buy some caffeine pills (sold as a weight loss supplement) and mix them half and half with green tea pills (can be found at just about any drug store or health food store). The caffeine will give you a nice boost of energy and the green tea will provide extra stamina, since you’ll be working out longer.

That wraps up this list of the most common supplements out there. Whether you buy them or make them yourself, they’re all great additions to your Muscle Building Plan.

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