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Probably one of the most admired physiques, as far as Hollywood characters is concerned, is Brad Pitt’s Tyler Durden in Fight Club. Weighing in at only 150-155 pounds and with only 5-6% body fat, Pitt maintained this physique by focusing on one muscle group per day, allowing for full recovery and maximizing his muscle growth potential over an extended period of time, similar to a bodybuilder’s periodization schedule. Saving the cardio till the end of the week, Pitt would work at the maximum target heart rate with an intense session to burn off any unwanted fat, without sacrificing muscle. For his next role in Snatch, Pitt eased off from his intense workout schedule and gained weight for a more healthy 8% body fat.
Brad Pitt fight club workout
Workout Schedule
Most of these exercises were performed at 3 sets of 15-25 reps, weight is in pounds.Monday – Chest
75 push-ups Bench press – 165, 195, 225 (25, 15, 8 reps) Nautilus press – 80, 100, 130 Incline press – 80, 100, 130 Pec deck machine – 60, 70, 80Tuesday – Back
25 pull-ups Seated rows – 75, 80, 85 Lat pulldowns – 135, 150, 165 T-bar rows – 80, 95, 110Wednesday – Shoulders
Arnold press – 55 Laterals – 30 Front raises – 25Thursday – Biceps & Triceps
Preacher curls machine – 60, 80, 95 EZ curls cable – 50, 65, 80 Hammer curls – 30, 45, 55 Pushdowns – 70, 85, 100Friday – Cardio
Treadmill 60 minutes – 80-90% MHRSaturday – Cardio
Treadmill 60 minutes 80-90% MHRSunday – Rest