Zac Efron’s transformation for his role as Matt Brody in Baywatch (2017) was nothing short of impressive. Known for his lean physique and athleticism, Efron took his fitness to the next level to portray the lifeguard hero. His workout routine was a mix of strength training, circuit training, and functional exercises, which helped him build muscle while maintaining a shredded look.
Efron’s diet plan played a huge part in his transformation, focusing on clean, whole foods that fueled his intense workouts while also trimming fat to reveal his abs and chiselled physique. He worked with trainer Patrick Murphy to develop a program that focused on building lean muscle and improving his cardiovascular conditioning.
Let’s take a look at Zac Efron’s Baywatch workout, diet, and supplement regimen that helped him achieve his Matt Brody transformation.
Zac Efron’s Matt Brody Training Philosophy
To achieve a body like Matt Brody, Efron combined functional exercises with circuit training and strength routines. The goal was to focus on overall body strength, endurance, and muscle definition, without bulking up too much. His training also included some beach-based activities to match the lifeguard lifestyle.
📌 Training Details:
- 5-6 training days per week
- Combination of strength training, circuit workouts, and cardio
- Focus on lean muscle and fat loss
- Active recovery days with outdoor activities like swimming and running
- Minimal rest between sets to keep the heart rate up and burn fat
Zac Efron’s Matt Brody Workout Routine
Efron’s workout for Baywatch revolved around a functional, total-body training program that included compound movements to build strength, coupled with high-intensity circuits to increase fat burning.
Day 1 – Upper Body Strength (Chest, Shoulders, Triceps)
| EXERCISE | SETS | REPS |
|---|---|---|
| Barbell Bench Press | 4 | 8-10 |
| Incline Dumbbell Press | 4 | 8-10 |
| Dumbbell Shoulder Press | 3 | 8-10 |
| Triceps Dips | 4 | 10-12 |
| Cable Chest Flys | 3 | 10-12 |
Day 2 – Lower Body Strength (Legs, Glutes, Hamstrings)
| EXERCISE | SETS | REPS |
|---|---|---|
| Barbell Squats | 4 | 8-10 |
| Leg Press | 4 | 10-12 |
| Lunges | 3 | 10-12 |
| Romanian Deadlifts | 3 | 8-10 |
| Glute Bridges | 4 | 12 |
Day 3 – Circuit Training (Full Body)
| EXERCISE | SETS | REPS |
|---|---|---|
| Kettlebell Swings | 4 | 15 |
| Push-Ups | 4 | 15 |
| Jump Squats | 4 | 15 |
| Mountain Climbers | 4 | 20 |
| Box Jumps | 4 | 12 |
Day 4 – Upper Body Pull (Back, Biceps)
| EXERCISE | SETS | REPS |
|---|---|---|
| Pull-Ups | 4 | 8-10 |
| Barbell Rows | 4 | 8-10 |
| Seated Rows | 4 | 10-12 |
| Dumbbell Bicep Curls | 3 | 12 |
| Face Pulls | 4 | 12 |
Day 5 – Core & Cardio
| EXERCISE | SETS | REPS |
|---|---|---|
| Russian Twists | 4 | 20 |
| Plank Holds | 3 | 1 min |
| Leg Raises | 4 | 20 |
| Jump Rope | 4 | 3 min |
| HIIT – Sprints | 8 | 30 sec |
Day 6 – Full Body Functional Training & Swimming
| EXERCISE | SETS | REPS |
|---|---|---|
| Battle Ropes | 4 | 30 sec |
| Sled Pushes | 4 | 30 sec |
| Burpees | 4 | 20 |
| Medicine Ball Slams | 4 | 15 |
| Swimming | 1 | 20 min |
Zac Efron’s Matt Brody Diet Plan
Efron’s diet for Baywatch was designed to help him shed fat while maintaining lean muscle mass. He focused on whole, unprocessed foods with high protein content and healthy fats to fuel his intense workouts. Efron worked closely with his nutritionist to create a meal plan that supported both his workouts and recovery.
🥩 Protein: Chicken, turkey, fish, lean steak, eggs
🥦 Carbs: Brown rice, quinoa, sweet potatoes, oats
🥑 Fats: Avocado, olive oil, almonds, coconut oil
💧 Hydration: Plenty of water and electrolytes to stay hydrated
Sample Meal Plan:
Meal 1 (Breakfast):
- Scrambled eggs with spinach
- Whole grain toast
- Fresh fruit (berries or banana)
Meal 2 (Mid-Morning Snack):
- Protein shake
- Almonds or mixed nuts
Meal 3 (Lunch):
- Grilled chicken breast
- Quinoa
- Steamed broccoli
Meal 4 (Afternoon Snack):
- Greek yogurt with chia seeds
- A handful of berries
Meal 5 (Dinner):
- Grilled salmon or lean steak
- Roasted sweet potatoes
- Sautéed kale or spinach
Zac Efron’s Matt Brody Supplement Stack
To support his muscle-building efforts and maximize fat loss, Efron included some key supplements in his regimen:
🥤 Whey Protein: To aid muscle recovery post-workout
🔥 BCAAs: To prevent muscle breakdown during intense workouts
💪 Creatine: For explosive power during strength training
⚡ Pre-Workout: To boost energy and focus during training
💊 Multivitamins: To cover any nutritional gaps
Zac Efron’s Matt Brody Training Secrets:
1️⃣ High-Intensity Circuit Training: Zac’s workouts were designed to build muscle while keeping fat levels low, incorporating exercises that got his heart rate up and kept him burning calories.
2️⃣ Swimming: As a lifeguard, swimming was a key part of his training, adding a fun, full-body workout to improve endurance.
3️⃣ Minimal Rest Between Sets: To keep fat-burning in check, Efron focused on circuit-style workouts with little rest between exercises.
4️⃣ Functional Training: Exercises like kettlebell swings, jump squats, and battle ropes focused on real-world strength and explosive power.
Final Thoughts
Zac Efron’s transformation for Baywatch was a perfect blend of strength, endurance, and muscle definition. His workout program was intense, focusing on building lean muscle while reducing fat, and his diet was carefully structured to fuel his workouts and promote recovery.
💪 Want to train like Matt Brody? Incorporate functional movements, strength training, and high-intensity cardio into your routine, and don’t forget to stay consistent with a clean, protein-packed diet to build the physique you’ve always wanted!
