Zac Efron Diet And Workout Routine For Baywatch

Pooja Angurasu

Updated At  01 Jun 23


Do you aspire to look as stunning and in shape as Zac Efron? Are you curious about Zac Efron's diet and fitness routine? Do you want to learn more about Zac Efron's weight loss? Therefore, you are in the right place. 

Continue reading to learn more about:

  • Zac Efron's diet and exercise routine for Baywatch.
  • Zac Efron's diet and exercise plan
  • Weight-loss tips from Zac Efron
  • Zac Efron's diet tips

Zac Efron, real name Zachary David Alexander Efron, was born on October 18, 1987. Before landing the lead role in Disney Channel's "High School Musical," a smash hit that sparked two sequels, he made his television debut on the series "Firefly." He is a well-known actor in Hollywood who swiftly left his Disney-approved persona and took on more serious roles in movies like "The Lucky One," "Parkland," "Neighbours," "Dirty Grandpa," "The Greatest Showman," and as serial murderer Ted Bundy in "Extremely Wicked, Shockingly Evil, and Vile."


Zac Efron's Diet And Exercise Routine For Baywatch


Zac efron


Though the "Baywatch" series is over, but the popularity of Zac Efron continues to soar. The actor got into seriously terrific shape for the role with the assistance of his personal trainer. Zac Efron shed some pounds and developed the kind of washboard abs that most meatheads desire. And although the improvements did not happen instantly, he apparently transformed his body in just 12 weeks. He gained a massive 10 pounds of pure, lean muscular mass in the process. It all resulted from following a strict exercise and diet plan.

If you are looking for celeb stories with significant weight loss, do make sure to check out Chrissy Metz weight loss story as she lost 100+ pounds for her role.


Zac Efron's Diet


Zac efron diet


For his meals, Zac Efron avoided refined and processed foods and limited himself to lean meats, whole grains, healthy fats, high-fibre fruits, and vegetables. He ate egg whites, fish, pork, fish, chicken or turkey breast, quinoa, oats, brown rice, avocado, nuts, apples, berries, pears, and various vegetables.


Efron's personal trainer, Patrick Murphy, "implemented an all-organic, whole-food diet" to get him in shape for "Baywatch." Murphy chose the plan because it had a proven track record and celebrity support. In other words, during the course of his career, the personal trainer has worked one-on-one with several Hollywood A-listers, including Keanu Reeves.


Zac Efron mainly includes the following in his diet :-

1. Lean Proteins

  • Chicken breast
  • Turkey breast
  • Pork loin
  • Egg whites
  • Fish
  • Steak (lean cuts like sirloin)

2. Whole grains

  • Quinoa
  • Brown rice
  • Oats

3. Healthy Fats

  • Seeds
  • Nuts
  • Avocado

4. High-Fiber Fruits

  • Apples
  • Pears
  • Avocado

5. Vegetables

  • All kinds

Murphy also added unflavored whey protein, which had no additives or extra components, to Efron's diet as a supplement. Finally, he required Efron to consume "a minimum of 100 ounces of water daily."

6. Supplements

  • Multivitamin
  • Protein shakes


If you are looking for inspiration for weiht loss, please check out the details of Seth Rogen weight loss as he lost 30+ pounds in 10 weeks through a strict diet and exercise schedule!



Zac Efron's Diet - What All He Ate To Get The Perfect Body?


Zac Efron made sure to eat a balanced diet full of proteins, vitamins with a right balance of fats and carbohydrates. We have listed down the main things Zac Efron included in his diet along with the reasons and specific care he had taken while eating the specific food.


  • Chicken: A serving of organic chicken breast has 55g of lean, clean protein.
  • Turkey: Chicken and turkey breast were both excellent sources of lean protein and hence Zac included the same in his diet.
  • Pork: Even pork loin may be skinny and mean. One needed to avoid the pre-seasoned varieties as much as possible because they have more sodium and undesirable preservatives.
  • Fish: Salmon and other fishes wer packed with protein and Omega-3 fatty acids, so Zac Efron preferred having them in his diet.
  • Steak: Yes, a delicious steak was included in the Zac Efron diet. He simply stick to lean cuts (like sirloin) and sensible serving sizes. Moreover, he avoided using too much butter or oil. This inevitably received a variety of things in return, like protein, iron, and vitamin B12, among others.
  • Egg: Egg whites were very popular among bodybuilders. Egg yolk was also popular as it contained fats and multiple other nutrients.
  • Brown rice: Brown rice provided the kind of carbs that were genuinely nutritious to consume because it was made of whole grains that were good for the body.
  • Quinoa: This well-liked form of carbohydrates was also a complete source of protein because it included all essential amino acids required by the body.
  • Oats: Oats were inexpensive, simple to make, high in fibre, and took longer to digest than other grains to reduce the rate at which your body absorbs carbohydrates. Better, more durable energy was the outcome.
  • Nuts: Zac Efron was a huge fan of nuts also. Nutrients, fibre, and good fats were abundant in varieties like almonds and walnuts.
  • Seeds: Similar to nuts, seeds such as flax and pumpkin seeds provided healthy fat, fibre, and nutrients. Again, he limited the intake as these tiny treats contain more calories than one might think.
  • Avocados: Avocados were very delicious and packed with healthy fat and Omega 3 fatty acids.
  • Fruits High in Fibre: Yes, fruits contain sugar, but hold off on leaving just yet. This was true because pears and apples are good sources of electrolytes and fibre. In the meantime, berries like strawberries, blueberries, and blackberries aided in calorie burning.
  • Vegetables: He consumed many vegetables, but avoided starchy, high-carb vegetables like potatoes.


Rob Kardashian weight loss is another popular and inspirational story as he lost 50+ pounds and was unrecognizable post bthe weight loss! Do check out how he achieved it naturally!




Zac Efron's Workout Plan

Zac efron arm workout 

The Rock is 6 feet 5 inches tall, while Zac Efron was around 5 feet 10 inches height. But when the two were paired up in "Baywatch," Efron more than held on his own. That's all due to an exercise and diet plan that were both incredibly effective (and followed the Zac Efron diet). The actor made significant progress quickly by concentrating on his stomach, biceps, chest, and shoulders, among other vital muscle groups across his body. He changed the meaning of the term "beach body" in the process.


Monday: Back and Biceps

Zac efron upper body muscles



With this routine, Efron performed four exercises for a total of three sets and 12 reps.

Here's Zac Efron back and biceps routine:

  • Straight arm pulldown (3 sets,8-12 reps,0 sec rest)
  • Ab rollout (3 sets, 8-12 reps,60 sec rest)
  • Seated cable row (3 sets,8-12 reps,0 sec rest)
  • Suspended row (3 sets,8-12 reps,60 sec rest)
  • Neutral grip pullup (3 sets,8-12 reps,0 sec rest)
  • Lat pulldown from knees   (3 sets,8-12 reps,60 sec rest)
  • Chin-up  (3 sets,8-12 reps,0 sec rest)
  • Dumbbell biceps  (3 sets,8-12 reps,60 sec rest)

Patrick Murphy, who claimed that Zac Efron never had a body fat percentage higher than 10% for the entire year, effectively dismisses the entire idea.

Simon Cowell weight loss story is another inspirational one wherein he lost 50+ pounds through a combination of diet and exercise.


Tuesday: Legs

On Tuesday, Efron targeted his legs. There were five different exercises within his leg routine.

Here's Zac Efron back and biceps routine:

  • Leg press (3 sets,8-12 reps,0 sec rest)
  • Suspension squat jump with straps  (3 sets,8-12 reps,60 sec rest)
  • Swiss ball hip extension (3 sets,8-12 reps,0 sec rest)
  • Swiss ball leg curl (3 sets,8-12 reps,60 sec rest)
  • Reverse walking lunge (3 sets,8-12 reps,0 sec rest)
  • Mountain climber on sliders (3 sets,8-12 reps,60 sec rest)
  • Dumbbell Romanian deadlift (3 sets,8-12 reps,0 sec rest)
  • Kick butts (3 sets,8-12 reps,60 sec rest)
  • Unstable single-leg calf raise with dumbbells (3 sets,8-12 reps,0 sec rest)
  • Single-leg squat hop with straps (3 sets,8-12 reps,60 sec rest)

Efron's muscles in "Baywatch" were obviously not grown naturally. For two months, the actor engaged in some strenuous lifting roughly three times each week. Everything was part of a rigorous programme.



Wednesday: Chest, Shoulders and Arms


Zac efron baywatch


On Wednesday, he performed a chest, shoulders, and arms routine, focusing on the major five exercises. Every set was around 12 reps.

Here's Zac Efron's chest,shoulders and arms routine:

  • Front raise dumbbell squat  (3 sets,8-12 reps,0 sec rest)
  • Cross-body cable raise (3 sets,8-12 reps,60 sec rest)
  • Dumbbell floor press (3 sets,8-12 reps,0 sec rest)
  • Push-up (3 sets,8-12 reps,60 sec rest)
  • Incline dumbbell press (3 sets,8-12 reps,0 sec rest)
  • Dumbbell overhead press (3 sets,8-12 reps,60 sec rest)
  • Chest cable fly (3 sets,8-12 reps,0 sec rest)
  • Bosu ball plyo push-up (3 sets,8-12 reps,60 sec rest)
  • Single-arm cable pushdown (3 sets,8-12 reps,0 sec rest)
  • Single-arm dumbbell curl (3 sets,8-12 reps,60 sec rest)

Include stabilising exercises: pushups, single-leg deadlifts, and shoulder presses may seem basic, but they helped your body get ready for the more difficult exercises.


Thursday: Upper Body

Zac efron pullups


On Thursday, Efron hit his upper body routine for 15 exercises. Each exercise was performed for a total of 20 reps.

Here's Zac Efron's upper body routine:

  • On a steep grade: Jog 2 min/run 6 min/jog 2 min
  • Dumbbell bench press (20 reps)
  • Dumbbells incline bench press (20 reps)
  • Bar Dips (20 reps)
  • (Repeat strength training circuit #1,2 more times)
  • On a steep grade: Sprint (30 sec) then jog (30 sec)/repeat for 10 mins total
  • Dumbbell bench press (20 reps)
  • Dumbbell incline bench press (20 reps)
  • Tricep extensions (20 reps)
  • (Repeat strength training circuit #2,2 more times)
  • On a steep grade: Sprint (30 sec) then jog (30 sec)/repeat for 10 mins total
  • Ab crunches (20 reps)
  • Bosu ball knee tucks (20 reps)
  • Forearm planks (hold 30 secs, 3 times)
  • (Repeat core/abs circuit 2 more times)

With this routine, Efron performed four exercises for a total of three sets and 12 reps.


Friday: Lower Body

Zac efron full body workout


On Friday, Efron hit a lower-body workout routine by doing 15 exercises. Each exercise was performed for a total of 20 reps.

Here's Zac Efron's lower body routine:

  • Jump rope:10 min
  • Forward lunge with dumbbell bicep curl (20 reps)
  • Squat thrust (20 reps)
  • Squat press (20 reps)
  • (Repeat strength training circuit 2 more times)
  • Sprint (30 sec) then jog (30 sec)/repeat for 10 mins total
  • Walking lunges with dumbbell bicep curl (20 reps)
  • Squat thrust (20 reps)
  • Squat press (20 reps)
  • (Repeat strength training circuit #2,2 more times)
  • Jog 2 min/run 5 min
  • V-ups (20 reps)
  • Bicycle Crunches (20 reps)
  • Twisting plank (20 reps)
  • (Repeat core/abs circuit 2 more times,180 reps)


Saturday and Sunday: Rest

It's time for some relaxation on Saturday and Sunday and to fuel your body with wholesome, organic foods.



FAQs On Zac Efron's Diet And Workout



Q.What is Zac Efron's height?

Zac Efron is 5 feet 8 inches tall.


Q. How much does Zac Efron weigh?

Zac Efron's weight is 165 pounds.


Q. How long did Zac Efron go without eating carbohydrates?

Efron stopped from all carbohydrates for nine days prior to his Baywatch shoot, reportedly to eliminate subcutaneous water and appear extra ripped,9 days of absolutely no sugar or carbohydrates. Only organic leafy greens and grass-fed/free-range meats.


Q. How does Zac Efron stay fit?

He worked out every day prior to his appearance on Baywatch, concentrating on his back and biceps one day, legs the next, shoulders, chest, and arms the third day, and abs a little bit each day.


Q. How long did Zac Efron work on getting his abs?

Zac Efron was fit and never had a body fat of more than 10%, but he trained hard and paid a lot of attention to his diet to achieve the perfect body for Baywatch. He went for 12 weeks of rigorous training with controlled diet, to reach 5% body fat and gain muscle mass.