• Zac Efron Baywatch Workout 2017

Zac Efron Baywatch Workout and Diet 2017

Zac Efron Baywatch Workout and Diet 2017


Get ripped up like Zac Efron did in Baywatch


Shredded is an understatement when you view that picture. How did Zac Efron get so fit and lean for Baywatch? This workout will give you the tools to build you the same chiseled physique Zac achieved on screen! 



 Firstly in order to build a physique like Zac you’ve got to asses the attributes he has. 


The overall development of his muscles

Zac Efron is a shorter guy. His height does play some advantages in his look, especially on screen. When you are shorter you don’t have to put on a lot of lean mass to build to look proportionate.

So, when he puts on some moderate muscle mass 4-8 lbs he will look much larger with a low body fat. With him being so lean in Baywatch his workout and diet had him weighing in at around 155 lbs – 160 lbs.

Now that does not take away the hard work and discipline Zac Efron has done with his physique in his new movie Baywatch.  His definition/development is good and he is very lean.  His size is enough to recognize he is fit and works out if you saw him in everyday life, but not overzealous like John Cena. This look is MUCH more achievable as well as desirable because of the less need for over all musculature development. You also don’t look one dimensional like all you do is spend time in the gym. His main attributes are his arms, particularly the biceps, and shoulders. 

This is good news because it just means his physique is much more achievable because he isn’t gaining large bouts of muscle onto his frame. Which takes large amounts of food and time.


Zac Efron’s Leanness is what defines him. Zac Efron Baywatch Workout 2017 is all about being chiseled and well developed. 

If you take a look at these two photos where they’re not used as actual cinematic shots in the movie he is not very large in stature, just very defined.

Zac Efron Baywatch Workout 2017 Zac Efron Baywatch Workout 2017


If you remove some of his leanness, he looks relatively normal, like a young and athletic guy. Here he is probably 5-10 lbs heavier with about the same muscle development.

Zac Efron Baywatch Workout 2017 Zac Efron Baywatch Workout 2017

Photos courtesy of Just Jared

Here we see Zac at a more realistic walking around body fat percentage of 8-10%

Here you can see how starkly different his body looks when he is not as cut and tanned. In order to get his overall leanness, you must be dialed in on your nutrition, but also strong on certain movements. To get Zac’s physique you want to focus on compound movements while dialing in your nutrition to build muscle in the right areas.

Zac Efron prepared and dialed in everything for his body in Baywatch.

Here is what I’m talking about with all of the lights, and angles used to portray him. When you add close ups, lower angled shots, and some aesthetically pleasing shine to his body he looks like a monstrous 180 lbs. But he is not even close to that weight because of his short stature.

Zac Efron Baywatch Workout 2017

Can you say beastly? Now this physique is very achievable because he is not largely developed like a larger marvel character like Chris Hemsworth or Aquaman, who are standing at over 6’ 3’’ each. He’s sharp and lean while holding good musculature in certain areas. Namely the biceps and shoulders. His leanness is what makes him appear so large in this photograph. This photograph he looks like he is 185 lbs of steel.


Now Zac does not always look like this but does hold this relative leanness year round. My guess is since he is going to be alongside Dwayne Johnson, and this is such a sexually charged movie, so he made abundantly sure his nutrition was measurably dialed in for this movie, especially for certain days of shooting. Here his is in his typical walk around weight. So if you want to get as lean as him, which is tough, you must adhere to your diet. 




The Zac Efron Diet and Workout for Baywatch

Therefore, how he did it was having very high amounts of protein, to ensure protein synthesis, muscle sparing while cutting, and so he could still look and feel full.

Here is a pic from his Instagram showing he’s eating copious amounts of egg whites, or at least having them on hand a lot of the time. 

High protein is an absolute necessity.

Zac Efron Baywatch Workout 2017

And on the last few weeks before filming his scenes here he went very extreme dieting or HIIT. Or a quick 2 week fat loss protocol like this one.

If you eat a higher protein, moderate carb, and moderate fat diet while focusing on getting stronger on these movements you will get a physique much like his. The most growth you will see is on the biceps and shoulder because that is his most dominant feature. I’d recommend doing this for a minimum of 8 – 12 weeks and take the last 2 weeks using a safe and moderately fast fat loss phase. Like ones in our 4Everlean Programs

So how to build it? Firstly, by locating his attributes.

Zac Efron Baywatch Workout 2017

His chest is not developed much so in this workout his upper chest and back/lats are getting hit heavy one time each week in this workout.

This will add some relative muscle without exceeding his sleek trim look. The legs are hit moderately hard once per week because he looks strong and athletic, but not over zealously huge thighs. His arms and shoulders are the main features.

He is not very concerned on growing his chest. He is lifting lighter weight here.

Here is his workout that will allow you to get this trim and cut look. You must build up a decent level of muscle development, while also reaching a low body fat.

 Zac Efron Baywatch Workout 2017


Zac Efron Baywatch Workout


Making sure your nutrition is dialed in and you have adequate rest is CRUCIAL when getting this low level of body fat. More work is not inherently better.  Especially when trying to get to low levels of body fat. When your body is that low in bodyfat it is not capable of doing large amounts of volume efficiently. Law of diminishing returns sets in. That is the beauty of workouts that leave a day of full rest in between and are focused on strength. Not high volume pump. This rest protocol allows you full CNS recovery so you can be completely recharged for the next workout


Monday – Shoulders, Back & Arms


Seated DB Shoulder Press: 4-6, 6-8, 8-10 (Reverse Pyramid Training)


Chin ups: 4-6, 6-8, 8-10 (Reverse Pyramid Training)


Tricep dumbbell extensions  4-6, 6-8, 8-10 (RPT)


Hammer Curls: 4-6, 6-8, 8-10 (RPT)


Resistance able Curls: 15 reps + 4 sets of 3-6 reps resting 10-15 seconds in between sets (Rest and reactivation)




Wednesday – Legs & Shoulders Isolation


Deadlift: 3-4, 4-5 reps (RPT)


Bulgarian Split Squat: 6-8, 8-10 (RPT)


Calf Raises: 15, 12, 10, 8, 6


Lateral Shoulder Raises: 12-15 reps + 4 sets of 3- 6reps rest 10-15 seconds (Rest reactivation)


Rear delt machine flys or dumbbell rear delt raises 12-15 reps + 4 sets of 3-6 reps (Rest Reactivation)



Friday – Arms and Chest Development


Incline Bench Press: 4-6, 6-8, 8-10 (RPT)


Flat dumbbell bench Press: 4-6, 6-8, 8-10 (RPT)


Ez Bar or Barbell Curls: 4-6, 6-8, 8-10 (RPT)


Tricep Rope Push Downs: 12, 10, 8, 6


Cable Rope Curls: 12, 10, 8, 6



Ab training

Abs are revealed by low levels of body fat. But you will need to strengthen and develop them. Here is a workout that can be done at the end of sessions or on rest days.


3 sets of max plank hold rest 1 min

2 sets of Max hanging leg raises.

If you cannot do hanging leg raises try using the captains chair and begin with knee raises.

Perform with great form and when you can’t do perfect form stop. Then the following workout try and beat that number from the previous workout.

Ab wheel rollouts are also a great option to use for abdominal development




Reverse Pyramid Training (RPT) is an approach of training where you perform your heaviest set your first set when you’re completely fresh and then pyramid and drop down to a lighter weight usually with additional reps for the later sets.



What cardio does he do?

Cardio will not inherently get you lean. It’s a tool to burn calories. When you are getting this low of body fat your body does not recover as well. So doing large amounts of cardio will leave him tired, sore, and prone to injury. Cardio doesn’t cut fat in and of itself, it is just a means to cutting fat. 


How to get his leanness. 


Getting to a low body fat involves you dieting properly. It means eating the adequate calorie and macronutrient intake (protein, fats and carbs) for your goals. If you are cutting down you need to aim for 1-2 lbs of weight loss each week. This goal to allow you to burn body fat, retain/increase muscle mass and support testosterone and fullness. This is what 4Everlean’s fitness systems do. They allow you to systematically dial in what you need to get lean like Zac Efron in Baywatch.



This is a common question and it depends. It depends where someone is from baseline. Someone is 20% body fat and they want to get down to 10% body fat. So next you have to assess how much fat do they have to lose. Well let’s say they are 200 lbs.

That’s about 2 lbs of fat loss each 1% . If 1 % represents 2 lbs. And you have to drop to 10% that would be 20 lbs. So if you maintained muscle, and 20 lbs of fat you would be at 10% body fat at 180 lbs.

If you’re 145 lbs, to drop 1% body fat, you’d have to drop 1.45 lbs of fat. These are rough estimates, the most accurate way to measure body fat is with dexascans and caliper tests.  The average guy will drop 1% body fat with every 1-2lbs.



What you must remember Zac had a lot of incentive to be this lean only on camera. Money, vanity, and his image are on the line for him to perform at his best. So, you do not have to go to the utmost extreme to try and reach this level of leanness. He does not look like this year-round. (It is very hard to do so while living any sort of normal life as well). But it is also not impossible to do this for a vacation, photoshoot, or event. Stick to the workout and dial in your nutrition and you will be saving lives or looking like Zac in a matter of no time! Would you like to download the bonus Zac Efron Baywatch Workout 2017 Mobile Version?

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