Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
When it comes to films, nothing made a splash quite like Baywatch did in 2017. It is renowned for its sun-soaked coastal scenes and a cast boasting physiques that seemed almost otherworldly.
Of all the chiseled physiques, Zac Efron stole the spotlight and shocked people with his Baywatch body. Efron has outdone himself in his recent role in "The Iron Claw."
Stepping into the shoes of the legendary professional wrestler Kevin Von Erich, Efron underwent a staggering transformation. This biographical sports film delves into Von Erich's life and the wrestling dynasty, which required Efron to bulk up with muscle mass while maintaining an exceptional level of leanness.
Efron's portrayal of Kevin Von Erich is, in my opinion, on track to be his most impressive physique yet, and what proves that he is a dedicated actor willing to push boundaries for the sake of his craft.
Table of Contents:
- Zac Efron Workout Plan
- Who is Zac Efron?
- Zac Efron Diet Plan
- Supplements To Help Become a Wrestling Superstar:
- What Else Do You Need to Think About?
- Outro
Zac Efron Workout Plan
To achieve Kevin Von Erich's physique, Zac Efron needed to focus on bulking up to optimize his strength and mobility while retaining his speed and agility. Considering these factors, some excellent workout exercises to try out as you bulk up include incline bench presses, overhead squats, pullups, and weighted leg raises.
Sample Workout Regimen:
Below is what a typical Push Pull Legs (PPL) workout routine that looks like.
Day 1: Upper Body Strength (Push)
- Warm-up: 10 minutes of light cardio
- Barbell incline bench press: 4 sets x 8 reps
- Dumbbell flat flyes: 3 sets x 10 reps
- Overhead Cable Triceps Extension: 3 sets x 12 reps
- Shoulder Press: 3 sets x 10 reps
- Cool-down: 5 minutes of stretching
Day 2: Lower Body and Core Focus
- Warm-Up: 10 minutes of dynamic stretching
- Overhead Squats: 4 sets x 6 reps
- Front Squats: 3 sets x 8 reps
- Dumbbell Bulgarian Split Squats: 3 sets x 10 reps (each leg)
- Seated Leg Curls: 3 sets x 12 reps
- Plank Variations: 3 sets, hold for 30-60 seconds
- Cool-Down: 5 minutes of static stretching
Day 3: Upper Body Strength (Pull)
- Warm-Up: 10 minutes of light cardio
- Pull-Ups: 4 sets to failure
- Bent-Over Rows: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Dumbbell Hammer Curls: 3 sets x 10 reps (each arm)
- Weighted Hanging Leg Raises: 3 sets x 15 reps
- Cool-Down: 5 minutes of stretching
Who is Zac Efron?
Zac Efron, recognized currently for his captivating aesthetics and exceptional acting prowess, has left a mark on both the big screens through an array of iconic roles. His initial breakthrough as Troy Bolton in Disney's "High School Musical" made him an audience favorite, laying the foundation for his rise to fame.
Nevertheless, Efron's divergence from the teen heartthrob archetype unveiled his versatility as an actor. In "Bad Neighbors," he starred as Teddy Sanders, a charismatic frat boy showcasing his comedy chops. This particular role marked a significant shift towards more mature characters, solidifying Efron's capability to navigate adult humor seamlessly.
Yet, his portrayal of Matt Brody in "Baywatch" gained considerable attention and respect in the fitness industry. Efron underwent a remarkable physical transformation to embody the character of a dedicated lifeguard, with help from his trainer Patrick Murphy (who also trains Keanu Reeves), alongside Dwayne "The Rock" Johnson (Check out The Rock's Workout Plan here). His incredibly well-sculpted physique and six-pack abs became the main focus point of discussions, setting new fitness standards for admirers.
Zac Efron's Diet Plan
Transitioning from a well-built, muscular physique to that of a beefy wrestler comes down to one essential factor: bulking. Bulking is commonly embraced by individuals who need to increase their caloric intake, plus incorporating these extra calories with rigorous weight training to amplify muscle mass and strength.
In simpler terms, elevating your fuel intake facilitates the ability to lift heavier weights, fostering the development of larger muscles that utilize this energy for repair and growth. Yet, it's crucial to recognize that bulking isn't just consuming large amounts of food and engaging in intense weightlifting.
I recommend eating nutrient-dense foods such as fruits, vegetables, whole grains (such as brown rice), and lean proteins in your daily meals. Lean proteins are essential in muscle mass repair and growth, complementing your workout routine's strength-building and muscle breakdown. Consider sources of lean protein like chicken, turkey, fish, legumes, and tofu to ensure your protein intake is well-rounded and dense.
While this approach can contribute to impressive gains, it falls short of a chiseled physique. Embarking on a bulking phase requires a commitment to stages that come after a bulk.
This includes the cutting phase, focused on reducing body fat levels, and the maintenance phase, aimed at preserving muscle growth while allowing the body sufficient time to adapt to the physical transformation. To replicate these results, a primary goal is to consume more calories than your body requires for daily functions.
To optimize muscle growth while maintaining a balanced food intake, aim for a caloric surplus of approximately 20% beyond your daily needs is advisable. This incremental weight gain should ideally hover around 0.5% of your body weight weekly.
Once your caloric target is established, the next step involves breaking down these calories into their macronutrient components: proteins, carbohydrates, and fats. For a well-rounded intake of the essential food groups, strive for a dietary composition comprising 30-35% protein, 45-60% carbohydrates, and 15-30% healthy fats.
Focusing your attention on caloric intake and macronutrient distribution forms the cornerstone of a successful bulking strategy, fostering muscle growth and a balanced and sustainable approach to physical transformation.
For a lot more information on bulking and cutting, read our articles on Clean Bulking, Dirty Bulking, and our Ultimate Cutting Workout Plan.
Supplements To Help Become a Wrestling Superstar:
While there isn't much to be found on what supplements Zac Efron took while preparing for Iron Claw, there are some options I would recommend to increase your likelihood of achieving a Zac Efron-worthy physique.
1. High-Quality Whey Protein:
Purpose: Whey protein is a fundamental supplement for muscle building and recovery, providing a quick and easily digestible source of essential amino acids.
Recommendation: Opt for a high-quality whey protein isolate or concentrate. Consuming a whey protein shake post-workout can aid in replenishing amino acids, fostering muscle repair, and promoting optimal recovery.
All of the powders listed on our Best Whey Isolate Protein Powder article are all great choices.
2. Creatine:
Purpose: Creatine is a well-researched and effective supplement for enhancing strength, power, and muscle endurance. It also aids the body in volumizing muscle cells, contributing to a fuller and more defined body appearance.
Recommendation: Choose a pure creatine monohydrate supplement. Consuming creatine before or after your workout can help support your performance during high-intensity training sessions.
For supplements with high-quality ingredients, check out the Best Creatine Supplements.
3. Casein Protein for Bedtime:
Purpose: Casein protein is a slow-digesting protein that provides a sustained release of amino acids, ideal for promoting muscle protein synthesis during overnight recovery.
Recommendation: Consider incorporating a casein protein shake before bedtime to supply steady nutrients to your muscles throughout the night, supporting recovery and growth.
You can find our recommendations for the Best Casein Protein here.
What Else Do You Need to Think About?
1. Hydration:
Proper hydration is a cornerstone of any effective fitness journey. Water is vital in nutrient transport, temperature regulation, and overall performance. Aim to consume adequate water throughout the day, especially considering the increased demand during intense workouts.
2. Rest and Recovery:
Beyond the scheduled rest days, listen to your body's cues for additional recovery. Adequate sleep, stimulating activities like stretching or yoga, and occasional massages can contribute to overall well-being and muscle recovery.
Zac Efron is a massive fan of cold plunges and yoga, incorporating them into his wellness and workout routine for enhanced physical and mental benefits.
3. Consistency and Patience:
Building a physique reminiscent of Zac Efron's in "Iron Claw" requires consistency and patience. Results may not happen overnight, but staying committed to your workout routine and dietary plan will yield sustainable progress.
4. Mental Health:
Don't overlook the importance of mental health in your fitness journey. Stress management, mindfulness practices, and a positive mindset contribute to overall well-being, enhancing your ability to stay focused on your goals.
Outro
When aspiring to copy the remarkable physiques showcased in movies and advertisements, such as that of Zac Efron, it's essential to approach these aspirations with the proper perspective.
Viewing Efron's physique should serve more as an inspiration—a motivation to propel yourself forward if you've found your dedication wavering—rather than a step-by-step guide to achieving a wrestling-worthy physique.
One thing is certain: committing to the above workout routines and diet plan will set you on the right path to sculpting a body worthy of the wrestling arena. It's also an opportunity to create a physique that is uniquely yours and one that you can take pride in.
Maintain a balanced perspective and ensure your goals are realistic. For additional inspiration, explore our article detailing James Allen White's regimen for his role in Iron Claw.
References
- How Zac Efron Got Ripped For Iron Claw. www.youtube.com.
(All image credits to original owners)
Andrew Lenau
Author