Zac Efron and The Rock are teaming up for what will likely be one of summer 2017’s smash box office hits, if the Baywatch trailer is any indication. Fans will be flocking to see the movie, more to see how fit and fabulous Efron and The Rock are and less for the plot.
In the Baywatch reboot, Efron is tackling the role of cocky newbie Matt Brody, who was originally played by David Charvet. The Rock is playing head lifeguard Mitch Buchannon, who was originally played by David Hasselhoff. The film is currently set to release at the end of May 2017.
Dwayne “The Rock” Johnson didn’t have to spend overtime in the gym getting ready for this role, because the actor was already in shape from playing many other roles that required him to be exceedingly buff and muscular, including his regular stint in the Fast and Furious franchise, not to mention playing Hercules in 2014 in the movie by the same name.
Efron, on the other hand, though well-defined really actually incredibly fit, did have to work out a bit harder to ensure he was beach ready, and for scenes that basically required he be shirtless probably 80% of the time (if we were to take a fair estimate). Efron’s trainer for the movie, Patrick Murphy, says the actor reached 5% body fat after 12 weeks of training. That’s impressive.
How to Train Like You’re in Baywatch, Efron Style
Efron’s training evolved as he went, as is the case when people train very hard like he did. Below is a similar workout Efron did as condensed by Murphy. It is a three-day split, working the back and biceps on one day, the legs another, and then the shoulders, chest, and arms on the third day. Abs don’t get a special day, but are worked on a bit here and there.
It was important that Efron be able to perform like a lifeguard and not merely look as good as one. This meant that some of the exercises he did were intense, so he could build speed and agility, as well as help him build muscle.
Each workout should be done once a week, with rest one day between each session. This is what the three-day workout Efron did looks like:
- Day 1 exercises include: ab wheel roll-out, seated cable row, suspended row, lat pull-down from knees, chin-up, dumbbell biceps curl.
- Day 2 exercises include: suspension squat jump, Swiss ball leg curl, reverse walking lunge, mountain climbers, dumbbell Romanian dead-lift, kick butts, suspension trainer single-leg squat hop.
- Day 3 exercises include: cross body cable raise, dumbbell floor press, push-up, incline dumbbell press, dumbbell overhead press, cable chest press, and single-arm push-down.
Another trainer Efron works with but not for any specific role is Ramona Braganza, a celebrity trainer who has worked with many stars, including Jessica Alba. The program Braganza gets her clients to do is called the 3-2-1 method, and is made up of three parts:
- 3 cardio segments
- 2 strength segments that includes weight lifting
- 1 ab workout segment (and these are what have Efron’s abs outshining The Rock’s according to some. You be the judge once the movie hits theaters).
The three segments are done as a circuit with each segment lasting 10 minutes, give or take depending on ability. Efron says that right now he is probably the physically strongest he has ever felt.
“Stop Hating on Zac Efron and Copy His Workout Plan Already!,” Skinny Yoked web site, October 2, 2016; http://skinnyyoked.com/bodybuilding/how-did-zac-efron-get-so-jacked/, last accessed December 15, 2016.
A. Michael. “Zac Efron Workout Routine For Baywatch,” PIOP-Play It On Point web site, September 21, 2016; http://www.piop.net/zac-efron-workout-plan-for-baywatch/, last accessed December 15, 2016.
Atwood, Michael. “Zac Efron stars with The Rock in ‘Baywatch’ teaser trailer,” The Tribune web site, December 13, 2016, 2016; http://www.sanluisobispo.com/entertainment/movies-news-reviews/article120749248.html, last accessed December 15, 2016.
H. Sean. “The Zac Efron Workout to Get a ‘Baywatch’ Body,” Men’s Fitness web site, May 19, 2016; http://www.mensfitness.com/training/workout-routines/zac-efron-workout-baywatch-body-program, last accessed December 15, 2016.