Brad Pitt seems to have been around forever, with women still swooning over his body despite him being in his 50s.
Two of his most famous roles were that of the Tyler Durden in Fight Club (1999), and as Achilles in Troy (2004).
Unsurprisingly, it was not just his performance on screen that got people talking, but his physique, which is still being talked about over 20 years since Fight Clubs release.
So, how did Brad Pitt achieve his physique for both of these films? Lets look at his diet and the training regime he used. Plus, lets look at how he stays in shape currently.
The Brad Pitt Fight Club Workout
Brad Pitt is 6ft tall, and for his appearance in Fight Club he weighed around 155 pounds. His body fat percentage was likely around 5-6%, showing that you can look bigger just by shedding fat.
It is believed that his training involved working one particular muscle group per day, with 3 sets of 15 reps per exercise. Rest between sets was around a minute long.
The weight he would lift would cause him to fail on the last rep, while the other reps would be performed with good form. No cheat reps here!
He would perform weight training workouts for 4 consecutive days, followed by 2 days of cardio to help burn off fat. Sunday would be a rest day.
Looking online the following workout seems to be the one that he seems to have been doing:
Monday – Chest
- Push-ups – 3 sets of 25 reps
- Bench press – 25, 15 & 8 reps @ 165, 195, 225 pounds
- Nautilus press – 15 reps @ 80, 100, 130 pounds
- Incline press – 15 reps @ 80, 100, 130 pounds
- Pec deck – 15 reps @ 60, 70, 80 pounds
Tuesday – Back
- 25 pull-ups – 3 sets to fatigue
- Seated rows – 3 sets @ 75, 80, 85 pounds
- Lat pull downs – 3 sets @ 135, 150, 165 pounds
- T-bar rows – 3 sets @ 80, 95, 110 pounds
Wednesday – Shoulders
- Arnold press – 3 sets @ 55 pounds
- Laterals – 3 sets @ 30 pounds
- Front raises – 3 sets @ 25 pounds
Thursday – Biceps & Triceps
- Preacher curls – 3 sets @ 60, 80, 95 pounds
- EZ curls cable – 3 sets @ 50, 65, 80 pounds
- Hammer curls – 3 sets @ 30, 45, 55 pounds
- Push downs – 3 sets @ 70, 85, 100 pounds
Friday & Saturday – Cardio
- Treadmill – 1 hour at 80-90% MHR
Sunday – Rest
The Brad Pitt Troy Workout
For his appearance in Troy, Brad Pitt was noticeably bigger and more muscular. You could possibly say he wasn’t as ripped though with a higher body fat percentage than his role in Fight Club.
His training regime looked like this:
Monday – Chest & Shoulders
- 20 minutes on a treadmill @ 2% incline (your heart rate should be 75% for 10 minutes)
- Ab workout (accordion crunches, side bridges, superman)
- 2 minutes treadmill @ 85% heart rate
- Repeat ab circuit (x4 times total)
- 2-minute sprint between ab circuit
- After 4th ab set, 5 minutes on treadmill @ 87%
- Dive bombers
- Dumbbell bench press
- Advanced chest fly
- Cable fly
- Military press
- Lateral fly
- Front raises
- Barrel fly
- Push up to failure
Tuesday – Legs
- Single leg squats
- Lunges with a kick
- Lateral shuffle cardio interval (3x 1-minute intervals)
- Duck squats
- Leg extensions
- Mountain climbers cardio interval (2 sets of 15)
- Calf raises
- Hanging leg raises
- Skater lunges cardio interval (20-30 jumps each side)
He would also perform martial arts moves with Steven Ho (Donatello from the Teenage Mutant Ninja Turtles) using a 10-pound dumbbell.
Wednesday – Abs
The same cardio workout would be performed as with Monday’s workout.
For abs the following exercises would be performed:
- Revers crunches
- Plank extensions
- Elbow side planks
- Bicycle crunches
- Lower leg curls
- Weighted decline sit-ups
- Hip flexions with a punch
Thursday – Arms
- Lat pull-downs
- Seated pulley rows
- Bicep curl into a shoulder press
- Concentration bicep curls
- Bicep curls with a twist
- Hammer curls
- Tricep skull crushers
- Rear dips
Friday – Chest & Shoulders
Same workout as Monday
Saturday – Legs
Same workout as Tuesday
Sunday – Rest
Instead of having specific reps and sets, it is believed that they would continue until Brad felt as though he’d “killed it”.
What we do know that each workout involved an hour of yoga/stretching, 1-2 hours of weight training and then another 1 hour of martial arts.
That is an incredible amount of time spent working out each day. But after a while, Brad stated that he did start to enjoy it.
“The training was brutal. But, after three months I was able to enjoy it.”
As well as the cardio and weight training, Brad also undertook sword training, where he worked with Tim Weske .
How Did His Training Change Between Roles?
As you can see the regime for Troy was a lot more intense and involved much more weight training.
While not as lean as his appearance in Fight Club, as Achilles Brad Pitt was more muscular.
Both physiques are admired to this day.
Brad Pitt’s Diet to Get Ripped
According to rumours, while getting in shape for these roles he ate 4 meals daily, with high amounts of protein, while limiting his carb intake.
He also supposedly gave up smoking, drinking and eating junk food.
While this diet worked for Brad, it is not something that I would advocate.
Personally, I feel that carbohydrates are essential for working out and building muscle. They are used for energy, and without adequate energy consumption your body will catabolise (break down) muscle tissue for energy.
While some carbs are bad, for example, the junk food that he quit eating, there are healthy carbs that can replace the junk.
Healthy carbohydrate examples include whole grains, fresh fruits, vegetables, seeds and nuts.
How Does Brad Pitt Stay in Shape Today?
While it is not clear what Brad Pitt does nowadays to keep himself fit, it is clear that he is doing something right.
Even with his 60s fast approaching, there are plenty of women (and men) who adore him.
What we do know for certain is that Brad Pitt will have a small team of nutritionists and trainers around him at all times, and will know exactly what to do to get him fit for every individual role.
You probably won’t have access to this level of expertise, and while doing it all yourself can be difficult you will be able to achieve similar physiques if you are willing to put in the effort, and are willing to remain dedicated to the end goal.
Without going into too much detail (we have dedicated muscle building and fat burning articles for that), but if you want to achieve similar results I would forget about following a specific routine that a celebrity has used to achieve their physiques.
At the end of the day, Brad Pitt is human just like you. And what he used to get ripped may not give you the same results.
Sometimes it is better to find your own routine, and the only way you can do that is by trying things yourself. We can only help to guide you.
Good luck with your journey! If you have any specific questions, or comments on the Brad Pitt workout then please leave them below using the comment form provided.
Hello there!! My name is Jonathan, and I am a fitness blogger and bodybuilding enthusiast. I am also the founder of GainMuscleNotFat.com.
I want to provide you with the best advice to help you gain muscle mass and strength, without getting fat!