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.
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.
Breakfast
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
Lunch
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
Dinner
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)
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.
