Brad Pitt Workout Routine and Diet Plan

in Celebrity Workout


Hard gainers don’t have to be skinny. Look at Brad Pitt. If you want a body just like his, learn his exact workout to get lean and muscular in Fight Club and Troy.

Brad PittThe Brad Pitt workout is made exactly for the hard gainers, or people who take longer to pack on more muscle than everybody else. Brad Pitt’s natural body type is classified as an ectomorph, which is typically a hard gainer. Ectomorphs are characterized by a thin frame, lean muscle, a flat chest, and small shoulders. They find it harder to gain weight because they have a higher rate of metabolism and burn calories faster.

But for Hollywood mainstays such as Brad Pitt, they need to have the proper workout routine so they can transform their bodies for their next movie. The award-winning actor and producer and father of six of actress Angelina Jolie’s children had successfully whipped his body up to portray different roles, from an uncompromising soap salesman to the god-like warrior, son of Zeus, Achilles.

Brat Pitt Transformation Workout for “Fight Club”

This Brad Pitt workout transformed the handsome, young robber in “Thelma and Louise” into Tyler Durden, a stubborn yet captivating character whose body became the envy of every man and the fantasy of every woman alive in 1999.

But how do you get those six pack abs, that ripped chest, and those pair of sculpted arms Brad Pitt flaunted around sans t-shirt in the movie? Bodybuilders theorize that you have to bulk up to get into shape like that. It would involve heavy weights and lots of calories to look as tight as Brad Pitt in “Fight Club.”

This is a misconception. Brad Pitt, contrary to popular belief, weighed only around 150 to 155 lbs. in “Fight Club.” In fact, it was one of the lightest his weight had ever gone down to. This Brad Pitt workout does not necessarily involve extremely intense workouts and hard-core dieting. However, it requires one thing – discipline.

Months before shooting began, he had to train one muscle group everyday, allowing it to rest for the rest of the week while focusing on another muscle group. As the weekend rolled around, he would top his strength training week with a good cardio workout to stimulate the body to burn more fat.

The Weekly Workout Routine

Brad Pitt shared with his daily regimen of exercise and diet in preparation for “Fight Club.” Each exercise consists of three sets with 15 reps each and a rest period of 60 seconds in between each set.

Brad Pitt Fight ClubMonday (Brad Pitt chest workout)

  • 25 pushups
  • Nautilus chest press
  • Nautilus incline press
  • Pec deck machine

Tuesday (Brad Pitt back workout)

  • 5 pullups
  • Seated rows
  • Lateral pulldowns
  • T-bar rows

Wednesday (Brad Pitt shoulder workout)

  • Arnold dumbbell press
  • Lateral raises
  • Front raises

Thursday (Brad Pitt biceps/triceps workout)

  • Nautilus curl machine
  • EZ cable curls
  • Hammer curls
  • Tricep pushdowns

Friday (Cardio workout)

  • Running on treadmill for 45 minutes at 65-75% of maximum heart rate


  • Rest day

Brad Pitt Transformation Workout for “Troy”

An epic workout for an epic movie, this Brad Pitt workout prepared the actor for his biggest-grossing film ever. A year before filming, he got down to business bulking himself up to play the role of ancient Greece’s best warrior, Achilles, who never lost a fight until a Trojan prince discovered his secret weakness – his heel.

Brad Pitt spent two to three hours of gym exercise everyday, plus an additional two hours in sword fight training. Each exercise is done with 10 to 12 reps in six sets. The result was a more proportional build, with a hulking chest and shoulders and thighs and legs loaded with hard muscle.

Brad Pitt Troy WorkoutThe Workout Routine

  • Chest
  • Bench press
  • Incline bench press
  • Cable crossovers
  • Dips
  • Dumbbell pullovers


  • Front wide-grip chin-ups
  • T-bar rows
  • Seated pulley rows
  • Straight-leg deadlifts


  • Squats
  • Leg presses
  • Leg extensions
  • Barbell lunges


  • Standing calf raises
  • Seated calf raises
  • One-legged calf raises (with dumbbells)

Brad Pitt WorkoutForearms

  • Wrist curls
  • Reverse barbell curls
  • Wright roller machine


  • Barbell curls
  • Seated dumbbell curls
  • Dumbbell concentration curls


  • Close-grip bench presses
  • Pushdowns
  • Barbell French presses
  • One-arm dumbbell triceps extensions


  • Seated barbell presses
  • Lateral raises
  • Rear-delt lateral raises
  • Cable lateral raises


  • 30 minutes straight until failure

The Brad Pitt Diet Plan

Fruits for breakfast is the way to start the day. No unhealthy fats such as bacon and fried eggs. Lunch and dinner are composed mostly of grilled fish or chicken breasts, whole grain breads and cereals, oatmeal, brown rice, lentils, and healthy carbohydrates such as sweet potatoes. Your only source of fats should be avocadoes, fish, olive, canola, and flaxseed oils, and natural peanut butter.

Follow this diet plan if you want to take on the Brad Pitt workout for transforming your body into a strapping Tyler Durden or a powerful Achilles.

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{ 2 comments… read them below or add one }

RK Winters May 11, 2012 at 9:31 pm

Great post, and I hate to say it, but I would have to have a personal trainer to get results like this, as I am sure Brad Pitt has almost daily.


DC Jones December 2, 2012 at 9:11 pm

That’s not true. There are tons of people who don’t have personal trainers and have managed to get in peak physical condition. It just takes dedication and effort.


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