HOW IT WORKS
Efron’s training was constantly evolving, but for MF, Murphy condensed the essence of it into a three-day split, working back and biceps one day, legs on another, and shoulders, chest, and arms on the third day (abs are in there too – a little 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 helps your body burn more calories and enhances 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.