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Brad Pitt’s Fight Club Workout

  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, 80
Tuesday – Back
25 pull-ups Seated rows – 75, 80, 85 Lat pulldowns – 135, 150, 165 T-bar rows – 80, 95, 110
Wednesday – Shoulders
Arnold press – 55 Laterals – 30 Front raises – 25
Thursday – Biceps & Triceps
Preacher curls machine – 60, 80, 95 EZ curls cable – 50, 65, 80 Hammer curls – 30, 45, 55 Pushdowns – 70, 85, 100
Friday – Cardio
Treadmill 60 minutes – 80-90% MHR
Saturday – Cardio
Treadmill 60 minutes 80-90% MHR
Sunday – Rest


Nutrition Plan

Sticking to a high protein diet with six smaller meals spread out through the day, Pitt stuck to a clean diet supplemented with whey protein powder and protein bars.
Eggs – 6 whites, 7 yolks 75 g oatmeal with raisins Depending on his schedule, Pitt would substitute the eggs for a protein shake.
Mid-morning snack
Tuna on wholewheat
2 chicken breasts 75-100 g brown rice or pasta and green veggies
Afternoon Snack (pre-workout)
Protein bar Whey protein isolate shake Banana
Post-workout Snack
Whey protein shake Banana
Grilled fish or chicken Brown rice or pasta Veggies and salad
Evening Snack
Whey protein isolate shake Or low fat cottage cheese (slow release protein)

Brad Pitt fight club workout

A Note on Protein
Protein powders are an excellent way of providing the body with the nutrients it needs to perform well before and after training. Protein powders are the secret weapon in any serious trainer’s arsenal. Whey protein is a rich source of essential amino acids and is a natural, pure and high-quality protein. Whey protein isolate, such as that used in ISOFLEX, is the purest form of whey protein and provides high-performance nutrition for the body to help with cellular repair, muscular growth, healthy bones, increased energy and metabolic maintenance. Whether you want to bulk up or lose weight, dietary supplements will help you reach your goals faster, safer and with better results.
Last Word
Let’s talk about Fight Club movie. Brad Pitt’s workout routine/workout plan (Download) and extremely clean fight club diet:
  • Mid morning snack tinned tuna
  • Body fat percentage
  • Dinner grilled fish or chicken brown rice or pasta vegetables and salad
  • Midmorning snack pre workout a protein bar or whey protein shake and a banana
  • Mid afternoon snack pre workout a protein bar or whey protein shake and a banana
  • Lunch two chicken breasts 75-100g brown rice or pasta vegetables and salad

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