Patrick Murphy is as personal a trainer you’ll ever find.

He’s tasked with whipping A-listers into shape—transforming their physiques from scrawny to shredded. To hone leaner, more muscled bodies, Murphy curates exclusive, personalized routines for stars like Keanu Reaves, Ruby Rose, and, most recently, Zac Efron, Jon Bass, and Alexandra Daddario for this summer’s smash hit Baywatch.

But his responsibilities don’t end there. Murphy also designs complimentary (read: strict) nutrition plans that supplement his demanding workouts.

Now, for us desk jockeys and weekend warriors who don’t have a personal trainer and nutritionist optimizing every waking moment for fat loss and muscle gains, Murphy also has some universal tips to help every guy conquer his fitness goals.