When you think of Brad Pitt, Fight Club is probably one of the movies that comes to mind first. And while he was probably at his fittest for that movie, Brad has managed to maintain a very ripped appearance.
As a personal trainer, I spend a lot of time researching celebrities and their fitness routines. And after spending two full days going through Brad’s social media posts and interviews, I gained a lot of information to share.
There’s plenty to go through to cover the Fight Club workout that will get you into the best shape ever.
Quick Summary
- The Brad Pitt Fight Club workout routine involves training to exhaustion five days a week and targets every muscle group.
- Along with that tough workout routine, he also carefully plans his diet based on clean and raw ingredients that maximize his protein intake.
- There are several supplements that Brad Pitt relies on that have helped him achieve and maintain a ripped physique with a low body fat percentage.
- Brad Pitt's fitness routine includes rigorous weight training and cardio exercises five days a week, focusing on different muscle groups each day.
Brad Pitt Stats
- Born: December 18, 1963
- Height: 5’11”
- Weight: 172 lbs
- Waist: 33”
- Chest: 43”
Brad Pitt’s Workout Routine
Brad Pitt's workout routine focuses on a mix of weight lifting and cardio to keep his body fat to a minimum.
Here’s what you’ll need to do.
Monday: Arms
We’re going to kick off with tough weight training to turn your arms into jelly.
There’s a heavy focus on the biceps and triceps:
- Triceps kickbacks (3 sets of 8–10 reps)
- Preacher curls (3 sets of 8–10 reps)
- Overhead triceps extensions (3 sets of 8–10 reps)
- Barbell biceps curls (3 sets of 8–10 reps)
- Hammer curls (3 sets of 8–10 reps)
- Forearm curls (3 sets of 8–10 reps)
Tuesday: Back and Core
One thing you will notice in Fight Club is that Brad has very broad back muscles.
And when you then add the washboard abs, you get the physique of a fighter:
- Lat pulldown (3 sets of 8–10 reps)
- Bent-over rows (3 sets of 8–10 reps)
- Reverse flys (3 sets of 8–10 reps)
- Seated T-bar rows (3 sets of 8–10 reps)
- Deadlifts (3 sets of 8–10 reps)
- Plank (3 sets of 90 seconds)
- Bicycle kicks (3 sets to failure)
- V-ups (3 sets to failure)
- Leg raises (3 sets to failure)
Wednesday: Chest and Shoulders
Now we’re moving on to some more glory muscles that Brad had on display in Fight Club.
Don’t go easy on the weight loads here, and make sure the last two reps are a struggle:
- Flat bench press (3 sets of 8–10 reps)
- Lateral raises (3 sets of 8–10 reps)
- Incline bench press (3 sets of 8–10 reps)
- Chest flys (3 sets of 8–10 reps)
- Front raises (3 sets of 8–10 reps)
- Pull-overs (3 sets of 8–10 reps)
Thursday: Legs
One thing you have to ensure is that your legs and upper body don’t end up out of balance.
That kind of lollipop effect isn’t a good look:
- Squats (3 sets of 8–10 reps)
- Hamstring curls (3 sets of 8–10 reps)
- Calf raises (3 sets of 8–10 reps)
- Leg extensions (3 sets of 8–10 reps)
- Walking lunges (3 sets of 8–10 reps)
Friday: Cardio Training
Completing cardio workouts on a weekly basis will be a key part of balancing the effects of bulking and gaining some fat.
What I’ve heard Brad mention is that he mixes things up a bit with exercises that range from the elliptical to a cardio treadmill session that could last over an hour.
Another great option is the rowing machine or going for a high-intensity swim.
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Saturday/Sunday: Active Rest
Stay active on the weekend with regular walks and even some swimming.
This can help speed up your recovery time and ensure your muscles repair faster [1].
“By nature, I keep moving, man. My theory is, be the shark. You've just got to keep moving. You can't stop.”
- Brad Pitt
What’s His Diet Plan?
Brad Pitt's diet plan involves a carefully planned macro profile with plenty of slow-release protein and clean ingredients for freshly prepared meals.
Here’s what a typical day would look like:
- Breakfast: Bowl of oatmeal and brown toast with low-fat cottage cheese.
- Snack: Whey protein shake or protein bar.
- Lunch: Grilled fish with brown rice or pasta and a bowl of salad.
- Snack: Casein protein shake and a cup of unsalted nuts.
- Dinner: Two chicken breasts with brown rice or pasta and green veggies.
Does He Take Supplements?
Yes, Brad Pitt takes supplements, and sticking with the exact workout routine as above will require two products in particular.
First of all, to ensure that you provide your body with the critical nutrients to recover and repair muscle tissue, it’s vital that you take one of the best hydrolyzed protein powders.
These also make sticking with a high-protein diet a lot easier, which also helps with maintaining low body fat [2].
Another important option is a pre-workout supplement.
These help to slightly boost your strength and endurance, and when you add those small increases up, then it can help you grow muscle mass more consistently.
FAQs
How Many Calories a Day Does Brad Pitt Eat?
Brad Pitt eats about 2,000 calories a day. This helps him maintain muscle mass and appear as toned as possible with no excess fat. This is different from typical bodybuilders who would consume a lot more calories to achieve maximum bulking.
Does Brad Pitt Exercise a Lot?
of weight training and cardio to keep the muscle mass without gaining too much fat storage.
References:
- https://pubmed.ncbi.nlm.nih.gov/29742750
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
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