Brad Pitt Fight Club Workout

Brad Pitt in Fight Club was in absolutely peak physical condition, being somewhere in the region of 5-6% bodyfat, Brad shows us what is possible with some hard dedication and a few months of training. Although being shredded Brad didn’t possess a load of muscle when playing Tyler Durden, his ripped abdomen and veiny arms make him appear far stronger and bigger than he actually was. At no point was he weighing more than 170 lb’s and his true weight would have been closer to 160.

Brad’s routine wasn’t any different from a standard 5 day split, most people and other celebrities use to get in shape. He did include a higher amount of cardio than the average routine because I stress again he wasn’t concerned with building a lot of new muscle mass. He was very concerned and focussed around ripping away the fat to reveal the muscle he had underneath. This could have been achieved through cardio but in the timeframe this would have caused him to lose a lot of his muscle and appear too skinny for the film. Heavy weights and cardio combined allow you to maintain muscle mass and get ripped really quickly, however it’s best to take time while transforming your body so the way Brad did it, isn’t necessarily the best way of doing it

The Brad Pitt Fight Club Workout Summary

5 Days of weight training
4 Days of Cardio, both high and low intensity
Heavy low rep sets

Monday – Back, Biceps and Cardio

Weighted Pull ups
Bent over rows
T-bar rows
Deadlifts
Barbell Curls
Preacher Curls

On each exercise perform 4-6 reps and do 3-4 sets, hitting failure on the last set of each exercise. For the arm movements you can afford to increase the number of reps to get a good burn

Tuesday – Chest and Triceps

Flat Bench Press
Incline Dumbbell Press
Dumbbell Flys
Tricep Pushdowns
Skull Crushers

Each chest movement perform 4-6 reps for 4 sets while on the tricep exercise perform 8-10 reps for 4 sets.

Wednesday – Legs

Squats
Lunges
Hamstring Curls
Calve raises

Again everything for 4-6 reps, 4 sets each

Thursday – Abs

Leg raises
Floor wipers
Crunches
Oblique raises
Plank

Abs are a very unique muscle group and require their own very specific training. Instead of having a fixed number of set you wish to go for you should merely workout until you reach the point of failure

Friday – Shoulders

Military Press
Arnold Press
Lateral Raises
Dips

Friday is a modest day in terms of exercise but you should be found really heavy weights and finishing up going to failure on the dips

Cardio

Cardio should be done on Saturday, Sunday, Tuesday, Thursday mixing a range of high intensity sprints and low intensity cardio with your heartrate around 65% of your maximum.

Brad Pitt Flight Club Workout Diet

There is absolutely no point in training really hard and trying to imitate this routine if you’re going to come home and binge on ice cream. In bodybuilding the number one, resounding factor people will accredit to great results is a great diet. Brad knew this and when working towards getting in shape for a role had his dietician and personal trainer help him compose the ultimate meal plan

You most likely don’t have this support team behind you so you’re going to have to conjure your own. The first essential piece of equipment you are going to need a food scale. Knowing the exact weight of you food is essential because having a few to many grams of carbs protein or fat is going to mean the difference between quick, effective results.

The meal plan consists of a 4 meal a day split

Meal 1 – Egg whites, wholemeal bread, tomatoes

Meal 2 – Lean Chicken Breast, Brown Rice, Spinach

Meal 3 – Lean White fish e.g. Tilapia, Sweet potato, Broccoli

Meal 4 – Lean Steak, Brown Rice, Spinach

You will need to consume quite a high amount of protein, equating to around 50% of your daily intake, then 40% carbohydrates and 10% fats. You’re going to be burning lots of carbohydrate so keeping fat low is vital but don’t cut it out completely as it’s important for many metabolic processes. In order to lose weight and get ripped you need to calculate your basic metabolic rate. Then you need to consume 300 calories below this in order to put your body in a metabolic deficit. The high protein is necessary in order to ensure you maintain and possibly even build some muscle.

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