Zac Effron Workout and Diet Plan: Get the Baywatch Body


Baywatch, while a television series that started in the late 1980s, never left the hearts of fans. When news spread that a remake/movie of the show was heading to theaters, everyone scrambled to find out more. While stars like Dwayne Johnson have shifted gears to play a variety of roles and work a variety of venues, Zac Efron has only been on television and the big screen for about 16 short years.

As Matt Brody, the former Olympic swimmer who had a few bad years, Efron always portrays the character well. His slicked-back surfer-style hair fits well with the scenery, and his body seems to go on for miles. Zac has always been in shape, even when he was in Neighbors and Dirty Grandpa; he’s always had a six-pack that you could bounce a quarter off of without fail.

With that said, his current physique took a lot of work to ensure that he looked the part of an Olympian and Baywatch heart-throb. Plus, he was playing opposite The Rock, who’s always been shredded, so he had to bulk it up more this time!

How You Can Get the Body

Because Zac doesn’t have the same body type as Dwayne Johnson, he had to train a different way. You’re likely going to have to train slightly differently, as well, unless you’re muscles-for-miles and abs-of-steel already.

Zac has a toned and athletic physique to begin with, which means his style of training resembles other superheroes, such as Steven Amell’s Green Arrow and includes a variety of shredding routines.

You can see photos of his body and build, and he’s easy-going enough to show some of his training and styles if you know where to look.

Efron weighs about 170 to 175 pounds and is 5’9”. However, he’s probably gained about 15 pounds since he played in Neighbors. Zac typically includes weight-lifting during his training, though he also incorporates Ninja-Warrior workouts and circuit training, as well.

zac effron workout

The Zac Effron Workout Routine

For the role of Matt Brody, Zac focused primarily on those abs and getting his upper body toned. Surprisingly, though, he used a lot of cardio along with his strength training routine to keep him fit and build muscle mass where needed. Before starting this new workout routine, consult with your doctor to ensure that it is appropriate for you.


While it’s often overlooked, Efron believes that a proper warm-up is the best way to start because it warms the muscles and allows them to work harder during training. He typically starts with a 20-minute incline walk that’s still considered low-intensity (no running or jumping). He alternates days with walking and squats, pushups, and pull-ups, using a 15-20-10 repetition, respectively.

Along with such, Zac is in pretty good shape all the time and keeps up with his workout routines. Therefore, he usually holds between 25 and 45 pounds while performing the moves.


  • Tricep Push Downs – With cables, use an angled or straight bar and grab it with an overhand grip with hands spaced shoulder-width apart. Slightly lean forward and bring the upper arms close to your body and bend the elbows at 90 degrees. Trying to use the triceps only, push the bar downwards until it touches the thighs. Hold for a moment and bring the bar up slowly to the starting position. Repeat for three sets of 10 repetitions.
  • Arnold Press – Taking a page out of Schwarzenegger’s book, the Arnold Press works the chest in multiple ways. Holding dumbbells in a bicep curl (elbows bent, so the arms and dumbbells are toward the chest), spread your arms to the side slowly and press them over your head, twisting the arms, so the palms face outward. Complete these steps for three sets of 10 repetitions.


  • Leg Press – Using a machine, sit down and put your legs on the platform shoulder-width apart. Carefully and with control, press your legs outward without locking the knees. Hold for a few moments and slowly return to the starting position. Start out with lighter weight until you master form. Do this for three sets of 10 repetitions.
  • Leg Extensions/Curls – Using the leg-extension machine, sit at the machine and put your feet behind the bar. Slowly raise the legs as high as they can go without straining. Lower them back to the starting position. For the curl, lie on your stomach, placing the feet under the bar. Slowly lift the legs until they are close to the glutes and lower back to the starting position. Complete three sets of 10 repetitions for each exercise.


You can’t get ripped for Baywatch without having a killer abs routine. Zac prefers to do it twice a week to ensure that his stomach stays toned and taut. There are two supersets included. For the first set, you do three sets of the following:

  • 25 Hanging Knee and Leg Raises
  • 25 Sit-ups

For the second superset, you do two sets of:

  • 25 Flutter Kick
  • 50 Crunches
  • 25 Laying Leg Raises

You may find it easier to do the abs routine on the days when you do your low-intensity walk so that you don’t overwork any one group of muscles. However, you can choose to break up the supersets throughout the week if that fits your schedule and stamina better.

zac effron diet

Eat like a Baywatch Heartthrob: The Zac Effron Diet

You’ve probably heard it before, but it never hurts to hear it again: six-pack abs are made in your kitchen. It doesn’t matter how hard you train if you don’t refuel your body properly. According to Zac’s Twitter account, he tries to go as long as possible without sugar and carbohydrates. He prefers organic greens and grass-fed or free-range protein.

Therefore, it’s safe to assume that he runs a low-carb diet that is highly similar to the Paleo diet. However, the Paleo diet does allow for some carbs and sugar, and Zac keeps them out to burn more belly fat, allowing him to get that six-pack ab look.

While that sounds too limiting for most, Efron does have cheat meals infrequently and does follow the 80/20 rule to a degree.


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