Brad Pitt Workout
There are probably 2 reasons that you’re interested in the Brad Pitt workout – Or I should say, 2 movies.
Brad Pitt shot to a new level of fame with the male population especially during the movies “Fight Club” and “Troy”.
The characters Tyler Durden and Troy basically represented what most average guys consider to be “the perfect physique I’d like to have”.
No wonder there was a big clammer to find out what the Brad Pitt workout was!
On this page, I will reveal to you both of his workouts from the movie “Troy” and the workout of Tyler Durden from his role in “Fight Club”!
I’d just like to remind you that this page is for a bit of fun. Working out like the stars won’t necessarily make you look like them. So much more goes into muscle building than just working out. If you want a more realistic approach to building your dream physique I’d recommend picking up a muscle building program – The one I recommend highly is Vince Delmonte’s No Nonsense Muscle Building <== Click here for my detailed and honest review.
First up, let’s check out what Tyler Durden was up to in the gym in the movie, “Fight Club”!
Brad Pitt Workout – Fight Club!
Altug Says : The misconception about Brad Pitt’s physique in Fight Club is that he is big and ripped! Ripped = Yes but big? Definitely not.
In this Brad Pitt movie, his main goal was clearly to burn calories and to shed as much fat as possible which he certainly achieved!
This means that you can see every last bit of muscle on Brad’s body giving the illusion that he is pretty huge! However, he is nowhere near as big in this movie as he is in Troy.
Looking at the Brad Pitt workout below, it is not a typical muscle building workout and looking at this makes it more obvious that he was going for maximum calorie burn for fat loss.
His reps range from 8-25 per set and he used 3 sets per exercise. His rest periods were apparently also relatively short in between sets (60 seconds!) – This would have helped keep his heart rate up and burnt more calories.
Brad Pitt would finish off his workout week with 60 minutes of fairly high intensity cardio over the weekend to increase his caloric expenditure even further.
Note:- Brad Pitt performed his exercise sets in a descending pyramid fashion (apart from press ups and pull ups). Starting with lighter weight and higher repetitions and ending with higher weight and lower repetitions.
(1st set : 25 reps, 2nd set : 15 reps, 3rd set : 8 reps) – All weights are in pounds for this Brad Pitt workout.
Monday – Chest
3 – 75 Push ups
3 – Bench press 165/195/225
3 – Nautilus press 80/100/130 (Nautilius is basically a brand of chest press machine)
3 – Incline press 80/100/130
3 – Pec deck machine 60/70/80
Tuesday – Back
3 – 25 ull ups
3 – Seated rows 75/80/85
3 – Lat pull downs 135/150/165
3 – T bar rows 80/95/110
Wednesday – Shoulders
3 – Arnold press 55/55/55
3 – Laterals 30/30/30
3 – Front raises 25/25/25
Thursday – Biceps + Triceps
3 – Preacher curl machine 60/80/95
3 – EZ curls cable 50/65/80
3 – Hammer curls 30/45/55
3 – Push downs 70/85/100
Friday – Cardio
Treadmill 60 minutes 80-90% MHR
Saturday – Cardio
Treadmill 60 minutes 80-90% MHR
Sunday
Rest
Brad Pitt Workout – Troy
Altug Says : This movie is where Brad Pitt kicked it up a notch in terms of muscle building!
Pitt put on 10lbs of pure muscle for this role. (Although it doesn’t sound like much, 10lbs of pure muscle is a huge amount)
This is definitely reflected in this version of the Brad Pitt workout. He uses repetitions more commonly suited to hypertrophy (muscle building) and so he would have to have been pushing heavier weight too.
He also used way more volume in his workout than before as you’ll see his sets increased to 5-6 per exercise. (although some sources state he kept it at 3 sets)
It is also debated whether Brad Pitt trained his legs leading up to Troy because a stunt double was used for many scenes involving his legs.
Of course, YOU won’t make that mistake, right? 
Chest:
Bench press – 5 sets, 6-10 reps
Incline bench press – 6 sets, 6-10 reps
Cable crossovers – 6 sets, 10-12 reps
Dips – 5 sets, to failure
Dumbbell pullovers – 5 sets, 10-12 reps
Back:
Front wide-grip chin-ups – 6 sets, to failure
T-bar rows – 5 sets, 6-10 reps
Seated pulley rows – 6 sets, 6-10 reps
Straight-leg deadlifts – 6 sets, 15 reps
Legs:
Squats – 6 sets, 8-12 reps
Leg presses – 6 sets, 8-12 reps
Leg extensions – 6 sets, 12-15 reps
Barbell lunges – 5 sets, 15 reps
Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises – 8 sets, 15 reps
One-legged calf raises (holding dumbbells) – 6 sets,12 reps
Forearms:
Wrist curls (forearms on knees) – 4 sets, 10 reps
Reverse barbell curls – 4 sets, 8 reps
Wright roller machine – to failure
Biceps:
Barbell curls – 6 sets, 6-10 reps
Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps
Triceps:
Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps
Pushdowns (exterior head) – 6 sets, 6-10 reps
Barbell French presses (interior head) – 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps
Shoulders:
Seated barbell presses – 6 sets, 6-10 reps
Lateral raises (standing) – 6 sets, 6-10 reps
Rear-delt lateral raises – 5 sets, 6-10 reps
Cable lateral raises – 5 sets, 10-12 reps
Abs:
30 minutes straight until failure.
Altug Says : Strangely, this Brad Pitt workout isn’t split into a weekly schedule.
I would recommend something like the following :
Mon – Legs
Tues – Chest
Wed – Rest
Thurs – Back
Fri – Shoulders
Sat – Arms + Abs
Sun – Rest
This should give adequate rest to all muscle groups involved. The Saturday arms workout would not have to include much volume because of the large amount of indirect work they do during the other upper body days!
Again, I would much rather recommend a muscle building program for a realistic and more complete approach to muscle building rather than just doing Brad Pitt’s workout – The best one available is Vince Delmonte’s No Nonsense Muscle Building <== Click here for my detailed and honest review.
Hey, I'm Altug! Owner of this site and Level 4 Certified Personal Trainer here in the U.K (or wherever in the world I am at this specific moment!). 
One Response to “Brad Pitt Workout”
Your questions about brad pitt workout plan answered | Brad Pitt - Hollywoods Top Body on February 25, 2011
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