Zac Efron’s Baywatch Workout Explained by his Trainer | Train Like a Celebrity | Men’s Health
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Zac Efron’s Baywatch Workout Explained by his Trainer | Train Like a Celebrity | Men’s Health

November 14, 2019

(upbeat music) – Hi, I’m Patrick Murphy, and I was hired to train Zac
Efron for the movie Baywatch. I had to get him in the
best shape of his life, and this program is one of
the most dynamic programs I’ve put together in the last
25 years I’ve been training. When I had to get Zac in
the best shape of his life, I decided to introduce
the supersetting workouts. What that entailed, was two exercises followed
back to back without rest. This created an elevated heart rate which maxed calorie burning. This created muscle efficiency, high muscular endurance, and I created an unstoppable machine. Zac Efron was in the best shape I’ve ever seen anybody in the
last 20 years of training. Okay guys, let’s start
with a dynamic warmup. I’m gonna wake up Albert’s body with dynamic stretching, get some blood in his shoulder. Are you ready? Let’s do it. External rotations. Focus on the rotator cuff. Keep the shoulder down. Keep the abs in. There you go. Excellent. Very important to put
blood in the shoulders start of workout. Leg swings. 15 each side. Curl the leg in super straight. Reach. Reach. Active stretching. Just wake up the muscle
before performance. Two. Abs in. Good, feel that stretch up that leg. Put the weight through your right ankle. Abs in. Good. Excellent. Ready for the workout, let’s do this. Alright guys, let’s get into supersetting. Two exercises repeated back
to back without any rest. We’re doing three rounds
with all of these exercises. Three rounds, 15 to 20 reps. Here we go. Great stabilization for the ankle. Wonderful. Good. Four. There you go. Excellent. Perfect range. Boom. Here we go. Right over here. No shrug in the shoulders,
pull at the elbows. Good. Focus behind you. Your hands are just hooks, pull from your elbows. Wonderful. That was superset number one. Let’s do superset number two. Abs in, drive through your ankles. Go to sit down. Excellent. Good. Posture’s perfect. Excellent. There we go, box jump. Controlled landing, soft landing. Use your arms, straight lines. Boom. Step down. Good. Beautiful. Perfect. Straight up. Good. Nice. Nice. No elevated shoulders, right? Abs in. Shoulder blades come together every time. And pop. Excellent. Two. Three. Four. And five. Drive back, through the
right ankle, past the foot. Really focus on your left leg. This exercise is very important because we’re taking away the forces out of your knee joint as you step back versus crashing forward. Step up, alternating, and hop. Control. Soft landing. Good. Chest presses from the floor are so great for your shoulder joint. It stabilizes your whole body
when we press from the ground. This is the best way
to develop your chest. A floor press with dumbbells. Zero compression on your spine when you create an imaginary chair. Excellent row. And to get away from close grip rowing, this is a perfect position. Good. Pull from the elbow. The abs do one operation, they spinal flex. So, we taxed his abs
with a lot of spinal flex and using different forms of resistance. Drive through. Good. Hip extensions, opposite
of the seated position. Good. Strengthens everything behind you, your lower back, your hammies. Get the height. Good. Alright, that was the workout. If you want to find out more, go to and I believe in you. You can get this done and get in the best shape of your life. Go do it. Get it done. (upbeat music)


  • Reply Kleiner May 27, 2019 at 1:50 am

    If he shaved he wouldn’t look gay

  • Reply Tuấn Trần May 31, 2019 at 8:16 am

    what's song???

  • Reply NRD 2000 June 3, 2019 at 4:09 am


  • Reply Daki June 5, 2019 at 4:57 pm

    Fenerbahçe eşofmanı yakışmış =)

  • Reply Bryce Long June 6, 2019 at 5:42 am

    Sick warm-up wheres the rest

  • Reply High Hhhj June 6, 2019 at 2:28 pm

    15-20 reps! yeah that would get me not even warmed up

  • Reply Henry M. June 6, 2019 at 5:55 pm

    this shit isn't complicated, he looks good because he has a very low bodyfat%, that comes mostly from diet

  • Reply A. Deleon June 6, 2019 at 9:03 pm

    This mans pants tighter than zacs abs

  • Reply Musa Göktuğ Tolu June 7, 2019 at 6:39 am

    He was short and small so he didnt need so much mass to look good 2nd He was 5% body fat so he pretty much had no fat

  • Reply Jan Cabal June 8, 2019 at 7:11 am

    Soooo …. after reading some comments, I am not the only one thinking this was a big pile of bullshit. I will just continue with Freeletics I reckon? Even Chris Hemsworts workout looked much more badass then this pussycat ladyboy pole dance stripper preparation

  • Reply djordje saric June 8, 2019 at 7:22 am

    Am I the only one who is here bc Albert's working out on this vid

  • Reply Elvis Eugene June 9, 2019 at 6:07 pm

    Gandhi lifted more weights than this

  • Reply Mind Vision June 9, 2019 at 6:38 pm

    Dont forget the steroids!

  • Reply Luis Blanco June 11, 2019 at 4:35 am

    Just be honest people, celebrity use steroids. That’s how fast you get the muscle

  • Reply GABO FULANO June 11, 2019 at 4:48 am


  • Reply Shubham Singh June 11, 2019 at 9:49 am

    That's all good. But who the heck does exercise in canvas sneakers ?!?

  • Reply ProudCanadianEh June 13, 2019 at 4:02 pm

    This shit is retarded

  • Reply Billy Shears June 13, 2019 at 5:05 pm

    It's been said a bunch of times, but there is literally no way this is what Zac did.

  • Reply Brad Marlow June 14, 2019 at 1:42 am

    “The abs do one operation and that is spinal flex.” Lol. Wrong

  • Reply Dan Pridemore June 14, 2019 at 4:46 am


  • Reply Joe Wax June 14, 2019 at 10:43 am

    Is this a joke? This is the most basic workout I've ever seen! Zac's pharmacy collection must have been insane with crappy training like this

  • Reply Peter Raum June 14, 2019 at 1:48 pm

    I hate to be that guy but he plays a olympic swimmer in the movie.. first of all hes way too short to be an elite swimmer.. second, look at michael phelps‘ body.. he does not look like a fitness influencer at all.. just sayin 😄

  • Reply juandenz2008 June 14, 2019 at 9:06 pm

    I actually thought it was a good basic workout ! Of course you aren't going to look like Zac Efron doing it. Also what's the big deal about working out wearing converse ?

  • Reply 1881eagle June 15, 2019 at 7:44 pm

    Lotta people intend to forget. These actors get paid to workout and their day doesn't consist of a normal person. Not to mention that the video FAILS to mention the diet that you have to go through. It's like what honest people say and even Chris Evans. 80% of gaining or losing weight is eating right. Don't work out and eat a high calorie food that mainly contains sugar, sodium and carbs. if you ain't gonna eat smart, don't bother. Otherwise your wasting your time and effort working out

  • Reply Mike Chipman June 16, 2019 at 12:51 am

    Trainer forgot to mention his cycle.. tren a and test is my guess

  • Reply 505 Booker 2049384 June 16, 2019 at 8:45 am

    You're never going to look like him …why? cause you're not him .. improve on what you got just do it smarter

  • Reply Kane Kane June 17, 2019 at 5:36 pm

    Are these Fenerbahce pants?

  • Reply Erol Demiral June 18, 2019 at 8:17 pm


  • Reply caleb willoughby June 19, 2019 at 4:50 pm

    this bullshit.

  • Reply Nick Yates June 20, 2019 at 2:32 am

    What’s that dude wearing😂

  • Reply Bioniking June 21, 2019 at 5:28 am

    Step 1: Take steroids

  • Reply Thomas Lane June 21, 2019 at 10:27 pm

    When do you take the winstrol?

  • Reply foster_the_shota_thread June 22, 2019 at 11:08 pm

    in that case, my grandma is also in the best shape of her life

  • Reply Mike Derenne Jr June 24, 2019 at 10:00 am

    Looks like a chicks workout, boring

  • Reply Lorenzo Baez June 26, 2019 at 3:51 am

    I’m not even kidding, I watch this whenever I get tempted to eat fried chicken.

  • Reply Sane Sanny June 26, 2019 at 6:31 am

    Really, cz i do way better than that. Very surprising i guess you never know

  • Reply Gerard Guitarist June 27, 2019 at 5:02 am

    You don't get to 10% body fat by doing anything but dieting your ass off and training with laser focus for months on end. Period.

  • Reply Naor Zamir June 27, 2019 at 4:18 pm

    If he got that body from doing these yoga exercises then I’m starting right now omg thanks for show us we can train at home

  • Reply Nathan Morche June 28, 2019 at 3:00 am

    Did he just say the abs have 1 function to flex? I guess we can forget about bracing or rotating.

  • Reply Ror Alexander July 1, 2019 at 4:37 am

    Its men’s health, I’m surprised they even picked up a weight. They say you can do this with a try and some yin yoga. This stuff is ridiculous, how did it even get into my home page?

  • Reply LEGEND_2750 July 3, 2019 at 3:48 pm

    Can someone explain me is that you do like in all 3 sets for to exercises after each set you swithc to the other exercise directly

  • Reply Silviu July 5, 2019 at 4:46 pm

    What the fuck is this bullshit dude gtfo

  • Reply chris hayate July 6, 2019 at 3:02 pm

    People who are criticizing this kind of workout clearly have no clue. You absolutely don't need heavy weights to build muscle and get shredded. Look at calisthenics, almost no weights and those people are the most fit and shredded on the planet. The workout shown here is very effective and tiresome. It's more comfortable to bench press and do simple bicep curls than to do these kind of exhausting whole body exercises.

  • Reply Felipe Salazar July 9, 2019 at 2:49 pm

    Omg the dude in the yellow is totally built like Zack Effron! 😆

  • Reply hrb250 July 10, 2019 at 1:23 am

    so you're telling us Zach did a solid round of TRT or was crushing out workouts on his own time.

  • Reply b a July 10, 2019 at 10:48 am

    adamda Fenerbahçe eşofmanı var vay anasını be

  • Reply The Drake July 10, 2019 at 10:12 pm

    Zach stays fit by performing HITT oral and anal.

  • Reply Ulfhednar July 12, 2019 at 1:04 am

    Good to see no one in the comments knows what Hypertrophy is. And they more than likely follow a 5X5 program while eating doughnuts all day. Keep at it keyboard warriors.

  • Reply Seth Turner July 12, 2019 at 4:28 pm

    Steroids too

  • Reply Marco Celebor July 19, 2019 at 6:33 pm

    The guy was on roids lol

  • Reply Wayne Wonder July 20, 2019 at 9:58 am

    The most dynamic program in 25 years lmao. Cant believe this guy is a PT leave alone a celeb PT.

  • Reply Fuzzira July 22, 2019 at 9:34 pm

    "When I had to get Zac in the best shape of his life I decided to introduce the STEROIDS."

    For real though what is this thot workout? Lmao… And what's with the discount True Lies guy?

  • Reply Auroralillies July 23, 2019 at 12:28 pm

    Y’all at the end he’s advertising his program… of course he’s not gunna give away the good stuff on a YouTube vid for free 😂 dudes gotta make a living somehow

  • Reply Weezysquid July 24, 2019 at 7:06 am

    That guy in the yellow looks like pauly shore

  • Reply TheOfficer July 24, 2019 at 9:37 am

    OMG The trainer supports Fenerbahçe <3 <3 <3

  • Reply Romadick July 27, 2019 at 12:47 pm

    1:56 .. fArt…

  • Reply Carlos July 29, 2019 at 2:53 pm

    Fenerbahce 🇹🇷😂😍

  • Reply T S July 30, 2019 at 10:40 am

    what is this workout? xD zac efron obviously took/takes steroids to keep this muscle mass at that bodyfat percentage

  • Reply The Danish Physicist July 31, 2019 at 9:23 am

    Lmao, non of this fluff and pump will work for a drug free lifter.

  • Reply Altay Hacıoğlu August 2, 2019 at 3:01 pm

    adam niye fenerbahçe şortu giyiyor

  • Reply Shaneen Lim August 7, 2019 at 2:55 pm

    whats with the baby weights?

  • Reply Adonis Top of Men August 10, 2019 at 2:09 pm

    fantastic …….

  • Reply Andrew The Transformer August 11, 2019 at 10:46 am

    3:28 he says the floor press is best way to develop chest. I am sure doing these on the bench has the added range of motion which gives the pecs more of a pre stretch before contracting again will give a better way to develop the chest…
    I guess the floor press is safer to do for new comers

  • Reply Mike Ryan August 11, 2019 at 8:03 pm

    If any of you guys feel tempted to buy this guys workout plan that he's shilling at the end of the video, for the love of God just watch a CT Fletcher video first to clear your head and get some sense of what kind of effort you need to put in to achieve a muscular physique!
    Better yet, watch AthleanX Zac Efron video too!

  • Reply Jack Robinson August 13, 2019 at 3:52 pm

    Even he said this wasn't his workout, he does a push day focusing on triceps, deltoids, and chest. Next he does a pull day that targets biceps and back. And last he does a leg day, focusing on legs. And I heard he rests for three days, and does an ab workout every day

    I've been following it and following a toned down version of his diet and shit it works, hard work but I'd recommend it if your really want to get cut. It also helps to be an overall athletic person like him, outdoor activities like climbing, biking, ect

  • Reply Southside Kettlebell August 16, 2019 at 5:35 am

    What kind of meme shit is this?

  • Reply Jayed Martini August 20, 2019 at 4:39 pm

    Is this a JOKE? Zac got an incredible body by doing ballet exercises…..!!?

  • Reply Mingdian Li August 27, 2019 at 11:26 am

    Zac Effron must have god like genetics if he got so jacked from doing these kind of workouts.

  • Reply Pika Chu August 31, 2019 at 2:05 am

    Could've sworn the Rock trained him

  • Reply Michael Staeheli September 1, 2019 at 12:26 am

    It's always amazing to see all the weak ass ppl in the comment section who always cry "steroids" why don't y'all go watch prank videos or something bcuz working out is not for you. Everytime you see a person who is ripped or big it doesn't mean they take steroids. Stop making excuses for your lack of dedication. I'm sure some do take them but every single video of a person who has muscles also has some clown crying steroids

  • Reply Greg F September 4, 2019 at 10:50 pm

    Yeah that’s not gonna do it!!

  • Reply WittenCityChilla September 5, 2019 at 9:04 am

    Haha what about that jujujuice

  • Reply Guillermo Gomez Jr September 5, 2019 at 6:47 pm

    I did a double take, Albert Hammond Jr. haha that first exercise is so he can continue to do that guitar move where he swings his forearm. Way to go AHJ!

  • Reply Kyle Mcquillan September 6, 2019 at 3:36 am

    Jesus Christ get that kid a sandwich

  • Reply Jonbombs September 6, 2019 at 2:15 pm

    WTF if Albert Hammond doing there 🤣

  • Reply Jason Barth September 9, 2019 at 11:12 am

    Banned in DC

  • Reply Bacall McElroy September 9, 2019 at 12:40 pm

    It’s hilarious how disappointed people are, no there isn’t a special secret sauce, any program you do will work if you follow the diet and use he right weights for your body.

  • Reply Derin Kocamustafaogullari September 15, 2019 at 12:37 pm

    adam fenerli çıktı amk

  • Reply Kane Andruss September 15, 2019 at 11:40 pm

    I’m trying to build muscle, is it okay that I wake up at 5am and weight train on an empty stomach and then eat or should I eat both before and after ?

  • Reply Farhan Aziz September 16, 2019 at 2:34 am

    From the music studio to the gym?

  • Reply Graviti Fitness September 17, 2019 at 6:33 am


  • Reply evolutionx lancer September 19, 2019 at 3:11 am

    Dont forget about the steroids. That superhuman serum.

  • Reply Franz September 19, 2019 at 8:30 pm

    Can't wait to show this routine to my grandma

  • Reply senateboy0909 September 20, 2019 at 8:53 pm

    Great a exercise with Screech from Saved By The Bell.

  • Reply Akash Paul September 21, 2019 at 12:21 pm

    He trened hard for that role

  • Reply Calvin Gijzenij September 26, 2019 at 11:46 am

    So u showed the warmup/streching, where is the actual training?

  • Reply Glider October 2, 2019 at 5:04 pm

    You lying man.

  • Reply Deruzzi October 8, 2019 at 3:40 pm

    How do you get fucking shredded from this

  • Reply ResetGames Gameplays&Tutoriales October 11, 2019 at 12:08 am

    you miss roids

  • Reply Akalion October 17, 2019 at 2:56 pm

    This is the most BASIC, VANILLA shit I've ever seen. And this dude is getting paid out the ass for this.

  • Reply M B October 19, 2019 at 8:10 pm

    Every actor is on gear for movie roles, anybody that lifts knows that…

  • Reply CreeWilly October 24, 2019 at 9:43 pm

    People forget or just plain dont kno that Effron wasnt just starting from skinny-fat like a lot of us. He was a already a reasonably ripped dude on his 20s who worked out further with a trainer and a plan.

  • Reply RobinYourHood 18 October 30, 2019 at 2:43 pm

    But I do my cardio with no hands.

  • Reply Abhishek mukher jee October 30, 2019 at 8:49 pm

    Either this guy is lying or he was training any Oder Zac

  • Reply Michael Hart October 31, 2019 at 3:33 pm

    Let’s not forget just a sprinkle of HGH and steroids

  • Reply ANTHONY MOSLEY November 1, 2019 at 2:18 am

    Is there rest between the rounds?

  • Reply fienga paul November 1, 2019 at 5:43 pm


  • Reply Jean Aria Mouy November 8, 2019 at 12:03 am

  • Reply Krasen Ivanov November 13, 2019 at 4:01 pm

    Steroids must be good!
    Because this workout is full of sh!t

  • Reply Alcao November 13, 2019 at 7:12 pm

    lmao Zack would never got that body with this little training

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