When Zac Efron’s much-talked-about Baywatch body was first seen on the big screen, people were absolutely stunned by all the gains he had made.  

From being a skinny kid with the old-school Justin Bieber haircut to transforming into an absolute hunk with block-shaped abs, and 5 per cent body fat, the fitness world truly appreciated the man’s dedication for the look (too bad the film didn’t show half the dedication). 

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According to Muscle and Fitness , Zac’s biggest friend during this transformation was the wonderful technique of ‘supersetting’  ie; doing two or more exercises back-to-back with no rest in between. 

Supersets not only increase the intensity of your workouts by not allowing the muscles to relax between sets but also reduces your gym-time significantly and leads to a higher rate at which your body burns calories and gets rid of fat. 

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In Zac’s case, his trainer, Patrick Murphy crammed some of his best exercises into a three-day workout routine (with one day break after every workout day) and here’s how his weekly sheet looked like (via Muscle and Fitness) :  

DAY 1 - Back and Biceps: 

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·    Straight-Arm Pulldown - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Ab Rollout: - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

·    Seated Cable Row - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Suspended Row - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

·    Neutral-Grip Pullup - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Lat Pulldown From Knees - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds). 

·    Chinup - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Dumbbell Bicep Curls - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

DAY 2 - REST 

DAY 3 - LEGS 

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·    Leg Press - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Suspension Squat Jump - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

·    Swiss Ball Hip Extension - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Swiss Ball Leg Curls - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

·    Reverse Walking Lunge - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Mountain Climbers - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

·    Dumbbell Romanian Deadlift - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Kick Butts - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

·    Unstable Single-Leg Calf Raise - 3 Sets (8-12 reps each side) - Rest Between Sets (0 Seconds) 

·    Single-Leg Squat Hop - 3 Sets (8-12 reps each side) - Rest Between Sets (60 Seconds) 

DAY 4 - REST 

DAY 5 - SHOULDERS, CHEST ARMS 

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·    Dumbbell Squat Front Raise - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Cross-Body Cable Raise - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

·    Dumbbell Floor Press - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Pushups - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

·    Incline Dumbbell Press - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Dumbbell Overhead Press - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

·    Chest Cable Fly - 3 Sets (8-12 reps) - Rest Between Sets (0 Seconds) 

·    Bosu Plyo Pushup - 3 Sets (8-12 reps) - Rest Between Sets (60 Seconds) 

·    Single-Arm Pushdown - 3 Sets (8-12 reps each side) - Rest Between Sets (0 Seconds) 

·    Single-Arm Curl - 3 Sets (8-12 reps each side) - Rest Between Sets (60 Seconds) 

DAY 6 - REST 

DAY 7 - REST 

Why Does Zac Efron Not Want To Get Back Into The Baywatch Shape Again? 

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While appearing on the popular YouTube show Hot Ones, Efron revealed how incredibly difficult it was to maintain that physique. He said:  

"That was actually a really important time to do Baywatch because I realized that when I was done with that movie, I don't ever want to be in that good of shape again. 

He added:  

 "You're working with almost no wiggle room, right? You've got things like water under your skin that you're worrying about, making your six-pack into a four-pack. [Stuff] like that, it's just not… It's just stupid. It's just not real." 

What a lot of people fail to understand is that the extraordinarily ‘ripped’ physiques actors acquire for a role comes from months of dedication in the gym. It is their job to look the part and for that, they have to spend 5-6 hours a day at the gym and follow a ruthlessly strict diet. 

And even though it is not impossible for those who work a regular 5-9 job, to have such a chiselled physique, maintaining it for more than a few months is almost next to impossible.  

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