Zac Efron ABS even has The Rock thinking he’s an ‘animal.’ Here’s how.

Insanely Easy

Zac Efron ABS define to the T with his shirt off, you needn’t look further than his slate of recent and upcoming films: Neighbors 2: Sorority Rising, out last month, in which he’s often shirtless; Mike and Dave Need Wedding Dates, slated for August, which has him basically shirtless on the movie poster; and next year’s big-screen adaptation of ’90s TV series Baywatch, in which he’s routinely running on the beach—no surprise here—shirtless. A Google Images search for Efron yields hundreds of photographs that will make you feel terrible about your own fitness, as will looking him up on Instagram, where he’s lately contributed plenty of beefcake photos from the Baywatch set, where he and co-star Dwayne Johnson spend their off-hours engaged in bare-chested truck-tire-flipping contests.

Though Efron, worked very hard to achieve his physique (the same shirtless torso that, in 2014’s Neighbors, caused Seth Rogen’s character to say, “He looks like something a gay guy designed in a laboratory”) and works even harder to maintain it (more on that later), he’s also aware the subject has begun to spin out of control. The furious online coverage of his pecs, lats, and delts expands daily, ranging from fawning and breathless (“This Woman Spraying Zac Efron’s Body Has Your Dream Job!”) to downright weird (“Are buff male stars like Zac Efron driving young men to drugs and eating disorders?”). And certainly Efron appreciates the love; but as a guy who spent years running away from the first, extremely popular, version of himself—Zac Efron, Pretty Boy Teen Idol—he admits he’s now wary of being typecast all over again, this time as Zac Efron, Shredded Human Ken Doll.

But let’s be clear: That doesn’t mean Efron has any intention of letting himself go—as easy as that would be, given his ridiculous schedule.

How it works

Efron’s training was constantly evolving, but for us, Murphy condensed the best of it into a three-day split, working back and biceps one day, legs another, and shoulders, chest, and arms the third day (abs are in there, too, a little bit every day).

The main feature of the workouts is supersetting—doing two exercises back-to-back with no rest in between. Not only does this approach save time, it also doubles as cardio, burning more calories and enhancing the “pump” that drives more nutrition-filled blood into the muscles for fast growth.

Since it was important that Efron not just look like a lifeguard but be able to perform like one too, some exercises are explosive to build speed and agility along with muscle mass. See you on the beach.

Directions – The workouts

‘Baywatch’ Abs Training 20min a day 6days a week

Day 1

Exercise 1: Bicycle Crunch

SETS: 3 REPS: 12 on each side

Lie on your back, extending one leg, while bringing the opposite knee toward your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee.

How much should I work out?

Whether you want to put on size, cut down and get lean, add strength, or..

Exercise 2: Hanging Leg Raise

Sets: 3 Reps: 12 each side

Grab onto a pullup bar and hang with your back straight. Then, raise your legs up as high as you can, rounding your lower back. If that’s too hard, raise them only to waist level.

Exercise 3: Back Extension

Sets: 3 Reps: 12

Hold a weight against your chest and lock your legs into a back-extension apparatus. Allow your torso to bend forward until you begin to lose the arch in your lower back, but no farther. Extend your back so that your body forms a straight line. Do not arch excessively.

Workout 2

Exercise 1: Barbell Rollout

Sets: 3 Reps: 12

Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.

Exercise 2: Cable Wood Chop

Sets: 3 Reps: 12 on each side

Attach a rope handle to the low pulley of a cable station and back up far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally upward until you’re reaching overhead, in a chopping motion. Complete your reps and then repeat on the opposite side.

Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.

Exercise 3: Dumbbell Romanian Deadlift

Sets: 3 Reps: 20

Hold the dumbbells in front of your thighs with your palms facing you. Bend your hips and then your knees while maintaining the natural arch in your lower back. Lower your torso until you feel you’re about to lose the arch in your lower back. Keep the weights close to your body at all times.

Workout III

Exercise 1: Plank Mountain Climber

Sets: 3 Reps: 20 on each side

Get into pushup position and lower your elbows to the floor so your forearms are flat. Draw one knee up to your elbow, and then drive it back quickly, pulling the other knee up to the opposite elbow.

Exercise 2: Cable Wood Chop

Sets: 3 Reps: 12 on each side

Attach a rope handle to the low pulley of a cable station and back up far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally upward until you’re reaching overhead, in a chopping motion. Complete your reps and then repeat on the opposite side.

Exercise 3: Dumbbell Russian Twist

Sets: 3 Reps: 20 on each side

Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your feet raised slightly above the floor. Hold the weight straight out in front of you and keep your back straight (your torso should be about 45 degrees from the floor). Explosively twist your torso as far as you can to the right, and then the left.

Workout IV

Exercise 1: Renegade Row

Sets: 3 Reps: 12 on each side

Hold a dumbbell (or kettlebell) in each hand and get into pushup position. Shift your weight to your left side while staying rigid. Row the right-hand dumbbell to your side, but keep your torso parallel to the ground. Lower the dumbbell back to the floor, shift to the right, and row with your left arm.

Exercise 2: Decline Situp

Sets: 3 Reps: 12

Set an adjustable bench to a decline and lie back on it, securing your legs in the braces. Squeeze your abs and raise your torso off the bench until you’re sitting upright.

Workout V

Exercise 1: Bicycle Crunch

Sets: 3 Reps: 20

Exercise 2: Hanging Leg Lift

Sets: 3 Reps: 15

Exercise 3: Back Extension

Sets: 3 Reps: 15

Workout VI

Exercise 1: Barbell Rollout

Sets: 3 Reps: 15

Exercise 2: Cable Wood Chop

Sets: 3 Reps: 15

Exercise 3: DB Romanian Deadlift

Sets: 3 Reps: 25

Workout VII

Exercise 1: Plank Mountain Climber

Sets: 3 Reps: 25

Exercise 2: Russian Twist

Sets: 3 Reps: 25

Exercise 3: Back Extension

Sets: 3 Reps: 15

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to Top