Brad Pitt Workout

The Brad Pitt Workouts – all in one place!

  1. Fight Club (1999)
  2. Snatch (2000)
  3. Troy (2004)
  4. Mr & Mrs Smith (2005)
  5. Fury (2014)
  6. Once Upon A Time In Hollywood (2019)

Let’s take a look at the Brad Pitt movies that required a transformation and particular diet for the character.

Of course we start with Fight Club.

The first rule of Fight Club is…


Brad Pitt Fight Club Workout
Brad Pitt Fight Club Workout

Duh! That’s always the first rule of Fight Club.

Brad Pitt Fight Club Workout
Brad Pitt Fight Club Workout

Now the first thing to note is that Brad Pitt in Fight Club is LEAN, I mean FREAKIN’ LEAN! At 5 11′ he’s 150lbs of pure muscle! He’s around 5% body fat!

Brad Pitt Fight Club Workout
Brad Pitt Fight Club Workout

High reps following the rules of progressive resistance/overload (increasing the work) was the protocol with an added emphasis on muscle damage/metabolic fatigue.

Get the Brad Pitt Workout PDF now!

Fight Club Exercises

Brad Pitt Fight Club Diet

Brad Pitt Fight Club Workout
Brad Pitt Fight Club Workout

When it comes to Brad Pitt’s nutrition it was all about lean protein and leafy greens! Chicken and spinach anyone!?

Throw in some good clean carbs to fuel your workout (whist staying in a calorie deficit) and you’ll be on your way to rocking the Brad Pitt ‘Tyler Durden’ body.

Similar to Brad Pitt’s Troy diet but with an aggressive fat loss protocol the staples of Brad Pitt’s diet are:

  • Chicken
  • Fish
  • Mixed Green Vegetables
  • Oatmeal
  • Brown Rice / Pasta
  • Low Fat Cottage Cheese

Check out my Brad Pitt Fight Club workout to get in crazy shape like Brad.

The Fight Club Program

Brad Pitt Fight Club Workout
Brad Pitt Fight Club Workout

If you want to get in shape and build a Brad Pitt Fight Club body I’ve put together ‘The Fight Club Program’ including a gym workout, home workout and bodyweight workout.

In the PDF eBook you get:

  • Six Day Split (Workout Routine including Sets, Reps, Rest Times)
  • Two Day Split (Workout Routine including Sets, Reps, Rest Times) (Can be done at home with Dumbbells and Pull Up/Dip Station)
  • Fight Club Bodyweight Workout (The all Bodyweight Workout Routine)
  • Diet, Macronutrient Percentages and Meal Plan.
Brad Pitt Fight Club Workout
Brad Pitt Fight Club Workout

The Brad Pitt Fight Club Workout and Diet is perfect if you’re looking to get lean and chiselled in time for a particular event like a summer vacation!

I’ve got more info on the Brad Pitt Fight Club Workout and Diet HERE!

Brad Pitt Snatch Workout

Brad Pitt Workout
Brad Pitt Workout

For the movie ‘Snatch’ Brad Pitt is rocking slightly more body fat than his Fight Club physique. I’d recommend the following calisthenics circuit workout to build muscle and keep your conditioning high.

4 rounds, each round 1 min rest.

  • Push Ups (25 reps)
  • Chin Ups (10 reps)
  • Crunches (25 reps)
  • Dips (10 reps)
  • Squats (20 reps)
Brad Pitt Workout
Brad Pitt Workout

For the Brad Pitt ‘Snatch’ diet, he stick with the Fight Club diet but allowed a little higher carb intake to fuel to circuit workouts. Think oatmeal, rice, pasta along with chicken, fish and plenty of green vegetables.

Brad Pitt Troy Workout

Brad Pitt Workout
Brad Pitt Workout

The Brad Pitt Troy workout and diet was used to transform his body into Achilles for the 2004 movie. Brad Pitt said that this workout was ‘the toughest he has ever done’. Building on the lean and ripped Fight Club workout and diet allowed him to add mass and size without putting on too much body fat.

Brad Pitt Troy Workout Routine – Chest and Shoulders and Triceps

  • Bench Press
  • Chest Flys
  • Shoulder Press
  • Front Raises
  • Skull Crushers
  • Tricep Bench Dips
  • Push Ups (To failure)
Brad Pitt Workout
Brad Pitt Workout

Brad Pitt Troy Workout Routine – Back and Biceps

  • Lat Pull Down
  • Seated Rows
  • Pullovers
  • Bicep Curls (Concentration Curls and Preacher Curls)

Brad Pitt Troy Ab Workout

To build that six pack and get a rock hard core like Brad Pitt then check out the Brad Pitt Troy Ab exercises.

  • Crunches
  • Planks
  • Side Planks
  • V-Ups
  • Bicycle Crunches
  • Decline Sit Ups

Brad Pitt Troy Diet

Brad Pitt Workout
Brad Pitt Workout

Here are the key bodybuilding foods that Brad Pitt ate during his Troy workout to pack on muscle size.

  • Eggs
  • Protein Shakes
  • Chicken
  • Fish
  • Rice
  • Quinoa
  • Avocados
  • Blueberries
  • Rasins
  • Fresh Green Juices

Brad Pitt Mr and Mrs Smith Workout

In ‘Mr and Mrs Smith’ Brad Pitt focused on building a strong physique. Here he’s rocking perhaps his most attainable body (apart from ‘Once Upon A Time In Hollywood’) with a relatively high (compared to Fight Club!) body fat.

Brad Pitt Workout
Brad Pitt Workout

This movie was filmed after Troy and as you can see he’s still carrying quite a bit of size from that movie but with a more moderate approach to his nutrition and cardio.

I’d recommend the following Brad Pitt workout focusing on three full body workouts a week working in a moderate rep range for strength and size.

Brad Pitt 3 day Workout Split

  • DB Rows (3 x 8-12)
  • DB Tricep Extensions (3 x 8-12)
  • DB Chest Press (3 x 8-12)
  • DB Curls (3 x 10-15)
Brad Pitt Workout
Brad Pitt Workout

Brad Pitt’s diet was still focused on healthy clean carbs and lean protein. Oatmeal, chicken, fish, steak with sweet potatoes, rice and again, lots of vegetables. With this diet Brad Pitt needed to pack on size to fill out his suit and look the part of a strong formidable agent. It’s the highest body fat percentage we’ve seen him at so far.

Brad Pitt Workout
Brad Pitt Workout

Brad Pitt Fury Workout

Brad Pitt Workout
Brad Pitt Workout

At 51 years old in ‘Fury’ Brad Pitt was still in incredible shape. Relatively lean with a good amount of muscle meant Brad Pitt looked the part in this war film.

Brad Pitt worked out for 2 and a half hours each day for 12 weeks leading up to the shoot mixing in a traditional bodybuilding day split (one muscle group per day) with some cardio everyday too. He kept the reps moderate working in the 6-10 rep range.

Brad Pitt could have utilised a calisthenics bodyweight workout and got the same results with pull ups, chin ups, dips and push ups.

  • Push Ups 5 x 20
  • Dips ( 4 x 25)
  • Diamond Push Ups (8 x 25)
  • Feet Elevated Push Ups (10 x 20)
  • Pull Ups (10 x 10)
  • Chin Ups (10 x 10)
  • Close Grip Pull Ups (10 x 10)

Plenty of pulling work for the back in this Fury workout, as you can see he’s rocking a strong V-Shape wide back.

Brad Pitt Workout
Brad Pitt Workout

Brad Pitt Fury Diet

Brad Pitt’s diet for Fury focused on a high serving of lean protein and was low in both carbs and fat. Brad Pitt added bulk to his meals by including plenty of vegetables with up to seven meals a day.

  • Chicken
  • Turkey
  • Lean Beef
  • Spinach
  • Broccoli

Brad Pitt Once Upon A Time In Hollywood Workout

The Brad Pitt Once Upon A Time In Hollywood Workout will have you adding muscle and losing body fat in a realistic and achievable way without having to allocate too much time to your body transformation.

Brad Pitt Workout
Brad Pitt Workout

Brad Pitt is back again, still in great shape at 55 in his latest movie ‘Once Upon A Time In Hollywood’.

If you’re around the 50 years old mark this is the physique you should aim for because:

  1. It’s healthy
  2. It’s attainable with a simple workout routine
  3. It will keep your nutrition on track 
  4. You’ll look younger AND feel younger 

Put Brad Pitt side by side with your average 55 year old and he blows them away with his physique.

The ‘Once Upon A Time In Hollywood’ Workout is all about staying fit, healthy and mobile by building just the right amount of lean muscle mass and keeping body fat levels in check.

Brad Pitt isn’t jacked or super ripped by any means in ‘Once Upon A Time In Hollywood’ but he’s lean enough to show off the muscle he has and we can see his abs.

Brad Pitt Workout
Brad Pitt Workout

To get into shape like Brad Pitt in this movie you’ll need the ‘Once Upon A Time In Hollywood’ workout which i’ve put below.

I reccomend the following workout to keep you strong and fit. This workout can be done daily, every other day / 3 times a week. The aim is to keep you healthy and active without over training or over doing it.

The Brad Pitt Once Upon A Time In Hollywood Workout

  • Push Ups (10 x 10)
  • Diamond Push Ups (5 x 10)
  • Tricep Bench Dips (5 x 10)
  • Bicep Concentration Curls (5 x 10) (Brad Pitt’s arms are a standout part of his ‘Once Upon A Time In Hollywood’ physique) or Resistance Band Curls ( 4 x 25) with minimal rest between sets.
  • Bodyweight Squats (5 x 10)
  • 30 – 60 Min Daily Walk (steady state cardio)
Brad Pitt Workout
Brad Pitt Workout

This workout will keep you structurally strong and keep your body fat in check whilst not having to be too strict with your diet.

For Brad Pitt’s diet in ‘Upon A Time In Hollywood’ I recommended a split of 35% protein, 35% carbs and 30% fat. Protein, high as always, enough carbs for energy and testosterone production and a good amount of fats for your hormonal profile.

The Push Up Program

This workout is perfect for achieving a lean, muscular, strong body. Whether you want to achieve a low body fat with lots of muscle (think Charlie Hunnam) or build and maintain a more moderate look (such as Brad Pitt in ‘Once Upon A Time In Hollywood’) then this program has everything you need to lock in your workout and diet to reach your desired look.


What Brad Pitt workout are you doing?

16 Replies to “Brad Pitt Workout”

  1. Fight club program? I seen these film many times and i even read the novel.Can you give more info on the program? I don’t have a bench press station.

    1. Hey Pierre

      Wow, I haven’t read the book yet, is it good?

      The PDF eBook program includes:

      1) A 6 day split (gym based)

      2) A 2 day split (can be done at home with dumbbells)

      3) ‘The Fight Club Bodyweight Version’ – You’ll need a chin up bar and some chairs for the Atlas push ups.

      I’ve put in some additional resistance band moves for a little extra pump, which is optional.

      Also the program includes optional cardio which you can do on a treadmill or outside of course!

  2. I saw the push up program at a discount ,man i paid full price.

  3. The book is better than the film.This program looks interesting but i just going to stick for now push ups and dips .

  4. These workouts look awesome man! Just a quick question about the “Once upon a time” routine. I travel quite a lot and cannot take dumbbells with me. What could I do instead of the concentration curls?

    1. Hi Martin!

      I always take a resistance band with me when I travel. Can get a fantastic bicep workout in with a resistance band! I’ll update the post!

      1. Awesome, thanks a lot man! One more question: what resistance band should be used as a “strength goal”?

        1. The strengths vary from brand to brand (unless they specify the amount of resistance it gives you).

          I vary the resistance by moving my stance. The band wraps under your feet, the wider your feet the more the resistance. Then I change the variables like I do for pushups in my program. So increase the reps, reduce the rest. You’ll get great bicep activation using these methods to get those brad pitt arms!

  5. How often would you recommend doing the Fury workout? Is it supposed to be done as a full body workout three times per week, or a push/pull/rest/push/pull routine?

    1. Hi Martin

      This is a full body workout, 3 days a week for the Fury workout as your calories will be a little lower so you’ll need the rest!

  6. How many days is the “Snatch” Workout? 3 day split; every other day; it is it every day?

    1. Hi Chris, 3 days a week with active recovery on rest days such as yoga/stretching, light resistance band work and walking.

  7. Hey, could you expand on the Brad Pitt Troy workout.
    sets and reps for each muscle group just like you did on fight club?

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