Zac Efron Building Serious Lean Muscle

How Did Zac Efron Build Lean Muscle?

So, this Zac Efron guy is looking pretty stacked now, right?! Huh? He has really made some serious transformations over the last few years: from looking defined with lean muscles to now getting totally ripped and jacked in the new Baywatch movie.

When the Baywatch movie hit the theatres, it seemed like Zac Efron’s newly acquired physique had created more buzz than the movie itself. We all know that Zac Efron is always flaunting his awesome body in most of his flicks, but with such a physique, who wouldn’t? Having said that, Zac has taken things to a completely new level in his latest flick.

In this article, we will explore the diets, workout routines and cheats he used to achieve the awesome shredded body you see in the Baywatch movie.

The information in this article is mostly pulled from his TV and magazine interviews and some accounts from his trainer, Patrick Murphy. There is information about what he ate, the types of workouts he did, how often he worked out plus some opinions, hints, tips and tricks from our own health and fitness coach.

Zac Efron Baywatch Diet Plan

Zac eats a lot, and I really mean a lot! But he keeps it all healthy. His trainer Patrick Murphy says they implemented an all organic whole-food diet for the entire period he was on a transformation program for the Baywatch movie. His diet featured mainly fruits and proteins (0.6-1.0g per pound in body weight). He also did not skip out on fats, but you want to stick to healthy fats and calories. For his program, Zac consumed in the region of 3000-4000 calories per day, that’s an insane amount! It’s also noted that he eats lots of oat and eggs.

A large majority of his carbs and calcium came from dairy, but this might be a hit or miss on your end depending on how your body handles and reacts to dairy products. If you are lactose intolerant, you might want to look for calcium from other things like spinach and kale. He also supplemented with unflavoured whey protein supplements which contained no other ingredients.

We all know the importance of water in any health and fitness program when it comes to keeping you hydrated, improving digestion, cleansing toxins from your body, and keeping your skin looking fresh and moisturized – at least I hope you do. Well, Zac knows this pretty well; this is why he takes a minimum of 100 ounces of water every day. His Instagram updates indicate that he had at least 8 days of zero sugar and carbs. He also changed his calorie intake every 2 weeks in addition to his breakdown of carbs, fat, and protein; and yes, he used cheat days too (maybe 1 or 2).

Here is a compressed summary of the magic foods that Zac eats as part of his diet plan;

  • Whole grains: Quinoa, Brown Rice, Oats
  • Lean Protein: Pork Loin, Chicken breast, Egg Whites, Fish, like salmon, Turkey breast, Steak
  • Vegetables: All kinds
  • Fruits (High-Fiber): Apples, Berries, Pears.
  • Healthy Fats: Nuts, Avocados, Seeds.

Zac also knows the kinds of foods to avoid and that’s why he stayed away from junk foods by all means necessary. If you want to have a shredded awesome body with tight chiselled abs, we also highly recommend that you do the same. We know you love your greasy pizza, fries and sugar-laced candy, but you must decide if you want short spikes of pleasure or a great long-term sustainable body.

Additionally, keep off or minimize refined carbohydrates when or where ever you can. This includes pasta, bread, white rice, alcohol, flour, sugar, and cereal. You can eat them every once in a while though, just don’t make it a habit – consider these your “cheat days”. He also mentions something about ZEN foods; a company that puts all the meal plans together for you when you just don’t have enough time to whip up something – a perfect help for anyone training to make gains a juggle a busy lifestyle.

Zac Efron Baywatch Workout Routine

One thing that strikes you when you try to research about Zac Efron is that he doesn’t have a specific workout plan. He changes his workout routine as he progresses in his training and depending on what he is aiming at – this is the perfect example of setting small achievable goals that all lead to the ultimate end result.

However, for the sake of simplifying the workout program for those who would like to try it out, we have summarized all the routines into three days.

Essentially, this condensed version considers that you have a busy lifestyle that doesn’t necessarily revolve around health and fitness and that you can manage to set aside of few hours per day, three days a week to actualize this workout plan. Basically, you will be working biceps and the back one day, legs the second day, and chest, shoulders and arms on day three. There are abs workouts sprinkled in between…. Just for good measure

The main feature in Zac’s workout plan is super-setting, which essentially entails doing 2 exercises back to back without resting in between. This approach saves time and also allows you to burn more calories with the enhanced cardio approach. He also includes plenty of explosive exercises meant to build agility, speed, and more lean muscle mass.

The Workouts

Day 1:

Back and Biceps

  1. Straight arm pull down (sets: 3 reps: 8-12 rest)
  2. Seated cable row (Sets: 3 reps: 8-12)
  3. Neutral grip pullup (Sets: 3 reps: 8-12)
  4. Chin-up (Sets: 3 reps: 8-12)
  5. Dumbbell biceps curl (Sets: 3 reps: 8-12)

Day 2:


  1. Leg press (Sets: 3 reps: 8-12)
  2. Suspension squat-jump. (Sets: 3 reps: 20)
  3. Swiss ball leg curl (Sets: 3 reps: 20)
  4. Reverse walking-lunge (Sets: 3 reps: 8-12)
  5. Kick butts (Sets: 3 reps: 20)

Day 3:

Shoulders, Chest and Arms

  1. Dumbbell squat front raise (Sets: 3 reps: 8-12)
  2. Cross body cable raise (Sets: 3 reps: 8-12)
  3. Dumbbell floor-press (Sets: 3 reps: 8-12)
  4. Push-up (Sets: 3 reps: 8-12)
  5. Incline dumbbell press (Sets: 3 reps: 8-12)
  6. Single arm pushdown (Sets: 3 reps: 8-12)
  7. Single arm curl (Sets: 3 reps: 8-12)

Is Zac Efron Using Steroids?

There have been wide speculations in the last few months that Zac might have used steroids to achieve his current awesome physic. Just using a few keywords or phrases you’ll find literally hundreds of “reports” online all stating un-confirmed facts. First of all, let me point out that Zac’s impressive body sculpture is achievable through natural means. With hard work, dedication and smart dieting, this body transformation is perfectly attainable without drugs. I guess the more important question is how did he transform so quickly??

The best legal and safe steroid alternatives for bulking or getting ripped

Given that Zac trained mostly with The Rock who has been known to use steroids before, many people assume that Zac is guilty by association. Some have banked on the fact that his transformation happened a little too fast for a natural order of things. Generally, most people believe that you can’t just look like this without drugs.

These comments, however, undermine the hard work, discipline, dedication, and dieting that Zac invested in to transform his body into what it is today. He may have used a few protein supplements to enhance his performance, but according to his workout and diet plans, nothing seems to fall out of place. Additionally, his personal trainer has come out too, specifically to mention that Zac is not on steroids or any form of anabolic drugs.

My Opinion

Yes, I think Zac has used some form of supplementation and or legal steroid as it’s not just his core body that has physical changes. You can see that he jaw line has also dropped, become more square. There is also the addition or more, darker body hair on his chest and torso. To confirm, this is only my opinion based on what I can or have seen and read – this is not confirmed fact from Zac or anyone around him.

Bottom Line

As you can see, building muscles and getting ripped like Zac Efron is not as hard as you might have imagined. It all boils down to having a clear diet plan and knowing the kind of foods you should eat and those you should avoid, plus following a well-planned workout plan such as the one outlined above. By following the above meal suggestions and exercise tips from Zac, you should start noticing significant results within a month. Depending on how serious you take the whole process, you may want to consult a personal trainer occasionally for more personalized guidance and advice.

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