Fight Club Workout
How Brad Pitt got that lean muscular Hollywood look as seen in Fight Club and Troy.
Brad Pitt Workout
Brad Pitt has been considered one of the sexiest guys in Hollywood. The guy is not muscle bound, or big and bulky, he doesn’t have biceps like Ronnie Colmen, but yet still looks muscular and fit.
The physique Brad Pitt has in many of his moves like Troy, Snatch, and Fight Club was achieved through diet and the right workout program. Not being a big guy, Pitt was still able to look ripped and muscular following the Fight Club workout and keeping his body fat around 7%.
Fight Club Workout
To get in shape for the movie Fight Club Pitt worked out 6 days a week and followed a strict diet. This allowed him to add some muscle mass yet stay lean and give his muscles that shrink wrapped effect.
Brad did a body part split where he would only work one muscle group a day. That is more common for bodybuilders, but it worked for Pitt. The benefit of this method is that it allows you to work each muscle group a little harder and gives it more recovery time as each muscle group has a week to recover. This is important because muscle is broken down durning your workout then when you recover is when it grows and gets bigger.
In Pitt’s Fight Club workout he would spend the weekdays doing strength training, and finish off the week of training with cardio workout routines. The weekends were spent in fat-burning mode to help shed any fat that covered his muscles to give him that shrink wrapped effect to look ripped and, muscular, and chiseled.
Typical Brad Pitt Workout
Pitt did 3 sets for each exercise, with roughly 60 seconds to rest between sets. The first 2 sets most often were 15 reps and the last is to failure. Pull up and pushups follow a different rep and set scheme.
As mentioned before, both The Troy Workout and the Fight Club Workout were modeled after a typical bodybuilding routine where only one muscle a day is trained.
Bad Pitt Workout
Fight Club Workout Routine
Day 1 – Chest
- push ups 3 x 75
- Bench press - 25 x 165, 15 x 195, 8 x 225
- nautilus press
- incline press
- pec deck flys
Day 2 – Back
15-25 reps
- pull ups 3 x 25
- seated rows
- lat pull downs
- t-bar rows
Day 3 – Shoulders
- arnold press, straight sets
- laterals with 30lbs dumbbells
- front raises with 25lbs dumbbells
Day 4 – Biceps & Triceps
- preacher curl machine
- ez curls cable
- hammer curls
- push downs
You can compare that to a bodybuilder routine with Ronnie Colmen’s biceps workout.
Day 5 – Fat loss Cardio
Treadmill 60 minutes 80-90% MHR
Day 6 – Fat loss Cardio
Treadmill 60 minutes 80-90% MHR
Day 7
Rest Day
That is a typical Brad Pitt workout routine. He followed that program for the movies Fight Club and Troy. Just watch the movies and you can judge for yourself on how effective the program was.
If you are look for the Hollywood look click here to find out more on how you can shrink wrap your muscles
Brad Pitt Fight Club Workout
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{ 5 comments… read them below or add one }
There are no abs in the program and how about nutrition?
neither are any legs mentioned
Hrgar, celebrity routines are designed differently than workouts for bodybuilders or you and I. Legs are not something they do all that much. Most of the time is spent building the chest shoulders and arms, along with burning fat.
If you are looking for a celebrity workout you can follow yourself take a look at the Daniel Craig Workout I posted some time ago. It is your typical Hollywood workout but I have added in some changes of my own to make it more complete.
Abs don’t really need to be worked the way most people think. What Pitt and his traines did was get him super lean, this allowed the abs to pop. Having a low bodyfat percentage is one of the big secrets when it comes to having great abs, not special exercises.
If you are looking for diet information I suggest you take a look at this…
Mass Building Diet Rules
Thank you for the reply
Makes sence what you’re saying
Do you have any experience with the Fight Club program mentioned above and does it work? It seems a bit counterproductive building muscle 4 days and then doing HIT cardio for 2 days and wouldn’t Brad be gaining weight if he used the diet you reccomend?
Sure thing Hrgar.
I have looked the program over put it isn’t something I do myself of recommend any of my clients do. Celebrities have a different lifestyle and millions of dolars riding on the results so what they do and what is good for everyone else doesn’t line up.
You could follow it if you made a few changes.