Brad Pitt has rocked some very impressive physiques in his time. I’ve broken down Brad Pitt’s workout and diet for Snatch, Troy, Mr and Mrs Smith, Fury and Once Upon A Time In Hollywood but right now let’s talk about the Brad Pitt Fight Club Workout.
Brad Pitt’s Fight Club body is THE most revered physique. Brad Pitt was clearly in the best shape of his life rocking a solid amount of muscle at a low body fat. This article will look at how Brad Pitt transformed his body to play ‘Tyler Durden’ in the film Fight Club.
Brad Pitt got super lean and in crazy shape for his Fight Club transformation and it’s still regarded as one of the best male looks of all time. He went above and beyond the requirement to lean down and got totally ripped to fitness model levels thanks to his bodybuilding style workouts and ‘pre contest’ diet.
If YOU want to rock the Brad Pitt Fight Club body too, then you’re going to need an effective training regimen and nutritional program and stick to it for around 12 weeks (depending on where you’re starting!) to take you from skinny to muscular or skinny fat to muscular.
How To Get A Body Like Brad Pitt
So you want to get abs like Brad Pitt? Want that Brad Pitt rippling six pack?
You’re asking questions like ‘How do I get a body like Brad Pitt in Fight Club’?
In an online poll Brad Pitt came in first place with 72.5% of women finding his body the most attractive and 86.7% of women being attracted to his body.
Brad Pitt leaned down to around 5% body fat whilst building an athletic muscular body. He was freakin’ LEAN AS HELL! Brad Pitt’s workout was based upon a classic bodybuilding program using high reps of various exercises aimed at targeting a certain area of the body such as biceps, chest, triceps etc and dedicating a day for each body part split. Brad Pitt aimed to annihilate each muscle group by not only working one muscle group per day but each exercise would have 3 sets of 25, 15 and 8 repetitions with maximal weight for each set’s rep-range. He literally forced his muscles to grow and demanded they store all his brown rice in the form of muscle glycogen! The last reps must be a real struggle as you fight to squeeze them out! It’s these ‘work reps’ that caused Brad Pitt to stimulate his muscle fibres into adapting and growing thus becoming bigger and stronger in the process. Brad Pitt trained one muscle group per day for four days a week with cardio sessions on the final two days and a well earned rest day on Sundays!
Follow the workouts I’ve put together along with the diet he used to get in hollywood shape for maximum results.
Brad Pitt Fight Club Workout Plan
Here’s the daily view of Brad Pitt’s workout regime, we’ll break down each body part later.
As mentioned Set One was for 25 reps, Set Two for 15 reps and Set Three was 8 reps, increasing the weight as the reps lowered.
Monday – Chest
- Push Ups (75)
- Bench Press – (165, 195, 225)
- Nautilus Press – (80, 100, 130)
- Incline Press – (80, 100, 130)
- Pec Deck Machine – (60, 70, 80)
Tuesday – Back
- Pull Ups (75)
- Seated Rows – (75, 80, 85)
- Lat Pulldown – (135, 150, 165)
- T-Bar Rows – (80, 95, 110)
Wednesday – Shoulders
- Arnold Press – (55)
- Laterals – (30)
- Front Raises – (25)
Thursday – Biceps & Triceps
- Preacher Curls – (60, 80, 95)
- EZ Curls (Cable) – (50, 65, 80)
- Hammer Curls – (30, 45, 55)
- Push Downs – (70, 85, 100)
Friday – Cardio
- Treadmill (60 minutes – 80-90% MHR)
Saturday – Cardio
- Treadmill (60 minutes – 80-90% MHR)
Sunday – Rest
You’re going to need it!
Brad Pitt Fight Club Workout – Hypertrophy
Let’s look at Brad Pitt’s (and my!) training principles for muscle growth and fat loss. My Brad Pitt workout builds lean muscle mass by utilising progressive resistance/progressive overload. Muscle hypertrophy of both myofibrillar and sarcoplasmic will occur with an emphasis on sacroplamic hypertrophy as we focus on higher rep training with plenty of metabolic work.
- Myofibrillar: Growth of muscle contraction parts.
- Sarcoplasmic: Increased muscle glycogen storage (feel the burn!)
A study proved that for maximum gains, there should be a significant metabolic stress (higher reps) on the muscle with a moderate degree of muscle tension (weight). Therefore we’ll stick to the Brad Pitt workout plan and use higher repetitions with a moderate weight (this workout routine is therefore perfectly suited to bodyweight calisthenics).
Brad Pitt Fight Club Workout – Biceps
First let’s talk Brad Pitt’s Biceps. All good hollywood transformations need a big dose of bicep building! Brad Pitt’s biceps are a standout part of his physique. To build mass in the biceps we will utilise preacher curls. After completing this workout myself I now include preacher curls in my workouts – they’re awesome!
The preacher curl is going to get you a mad burning pump (in a good way) and hits the bicep like no other! For maximum results and to get a body like Brad Pitt in Fight Club stick to the Brad Pitt Fight Club Workout, either the six day split, two day split or the bodyweight version I’ve put together in the PDF. Once you’ve finished the program I suggest you try out this preacher curl workout for great bicep growth.
Brad Pitt Fight Club Workout – Preacher Curls
For this Brad Pitt Fight Club Workout focusing on biceps I like to do 100 total reps in 10 sets of 10. Reps MUST be slow and controlled. When we talk about the principles of time under tension and mind muscle connection never have they been so true as when applying it to preacher curls.
Those slow and controlled reps will create maximum tension. Squeeze the bicep as hard as possible when bringing the weight up with a super strong contraction at the top of the rep. At this contraction point slowly lower the weight down embracing the stretch of the bicep until the weight almost touches the bench, pause just before it does and repeat. The pump you’ll get from this is crazy, the metabolic burn will have you craving a large serving of brown rice (included in the diet plan) after for sure!
To get lean and muscular like Brad Pitt in ‘Fight Club’ the PDF eBook includes everything you want and need from a men’s workout program to get in movie star shape. This workout is bodybulding at it’s best because you don’t need to overeat an obscene amount of calories AND physique Brad Pitt has is actually obtainable! At around 150 lbs almost anyone can achieve the Brad Pitt look (with dedication to your nutrition too!)
The Brad Pitt Fight Club PDF includes:
- The Fight Club Stats
- The 3 Rules of Fight Club
- Workout Structure
- Six Day Split
- Two Day Split
- Bodyweight Fight Club Workout
- The Fight Club Macronutrient Percentages
- Tracking Log and more!
This program utilises a six day gym split with all the exercises Brad Pitt used in his training plan to get shredded. I’ve also written and included an alternative two day split. This you can do with just dumbbells either as an at home workout or in the gym.
There’s also a third Brad Pitt workout in the PDF Workout (too kind, I know!) The third is a Brad Pitt Fight Club Bodyweight Workout using my pushups, pull ups / chin ups and dips methods that you’ll be familiar with from The Diamond Push Up Program.
The Brad Pitt Fight Club diet and nutrition is broken down in the PDF eBook too so you can shred up and reveal that six pack, eating the same foods Brad Pitt did along with similar and recommended foods I’ve used with success to achieve the ‘Fight Club’ look.
Brad Pitt Fight Club Workout – Chest
As you can see Brad Pitt has that inner chest line along with strong ‘boulder shoulders’, this means that PUSH UPS WILL BE KEY in building your Brad Pitt body. Mondays were ‘Chest Day’ for Brad Pitt, lots of exercises, lots of sets and reps, lots of volume and some big gym pumps were on the schedule.
To get a chest like Brad Pitt in Fight Club he did the following chest exercises:
- Push Ups — 3 x 25 reps (Brad Pitt could have used just Diamond Push Ups to build a Fight Club body working up to 8 sets of 25 reps, this only would have even surpassed his physique in this movie)
- Bench Press (25, 15, 8 reps) at 165, 195, 225 lbs
- Nautilus Press (25, 15, 8 reps) at 80, 100, 130 lbs
- Incline Press (25, 15, 8 reps) at 80, 100, 130 lbs
- Pec Deck (25, 15, 8 reps) at 60, 70, 80 lbs
Note: These are the weights Brad Pitt used. Use a weight that challenges you in the 25, 15 and 8 rep ranges (increasing the weight per set).
The Pec Deck is going to perfectly supplement your diamond pushups to get that Brad Pitt Fight Club body, his chest has a wide sweep to the shoulders and of course that hollywood ‘chest line’ which (along with diamond pushups) can be built with ‘high reps and hard squeezing’ on the Pec Deck machine.
Both The Pec Deck and Diamond Push Ups focus on that inner close squeeze. This in turn will build up chest muscle mass size thus giving you that ‘sepration line’ straight down the middle of your chest. I would stick to the Brad Pitt workout above and add in some drop sets or superset Pec Deck Machine Flys with Diamond Push Ups to maximum chest stimulation and growth.
Brad Pitt Fight Club Workout – Back
Brad Pitt rocks the ‘V-Taper’ or ‘V-Shape’ in Fight Club which means the staple of your back workout to build a body like Brad Pitt should be to utilise Pull Ups and Chin Ups. Brad Pitt hit 75 pull ups on ‘back day’ every tuesday and complemented them with Lat Pulldowns (to go with a super wide hand positioning) this was followed by Seated Rows and T-Bar Rows to thicken the back.
Brad Pitt’s Fight Club Back Workout Exercises:
- Pull Ups
- Seated Rows
- Lat Pulldowns
- T-Bar Rows
Brad Pitt Fight Club Workout – Tricep Bench Dips
If you’re aiming to get biceps like Brad Pitt in Fight Club then you should also get in a solid workout for your triceps too! Hands down one of the best tricep exercise for that horseshoe tricep is the tricep bench dip.
It’s so simple and easy to do but yet yields amazing results. Do these on their own for some serious tricep gains or start including them in your current workout. If you do them after diamond pushups then let me know at what number you hit failure at! I like to do 4 sets of 25 burning high metabolic fatiguing reps!
Brad Pitt Fight Club Workout – Diet
To build a lean sleek athletic physique follow the diet in the Brad Pitt Fight Club Workout Program PDF. Brad Pitt’s pre-movie conditioning was a simple ‘pre-contest diet’, carbs were relatively low (he still fuelled his workouts with brown rice, pasta and oatmeal) but the dietary fat intake was low for sure. The focus on the Brad Pitt Fight Club diet should be a high intake of lean proteins. Along with this your diet should be high in greens like broccoli, spinach, and of course lots of leafy greens too.
Brad Pitt stuck to an eating schedule which stipulated several meals throughout his day (around six to seven) eating moderately, and within his calorie goals.
Four elements to get jacked like Brad Pitt in Fight Club. They are the four rules of a fight club body.
- Calorie Deficit (20-25%)
- High Protein (40% plus of your macros)
- Moderate Carb (30-40%)
- Low Fat (20%)
Brad Pitt’s diet was less than 2,000 calories a day, I’d estimate it to around 1,500-1,800 calories a day. As mentioned above he utilised clean carbs to fuel his workout and plenty of lean protein to build muscle.
Track your calories with My Fitness Pal to make sure you’re sitting in a calorie deficit and hitting the correct macro percentages in my Brad Pitt Fight Club Workout Program PDF.
My go to Brad Pitt Fight Club foods to build muscle, fuel workouts and lose fat:
- Chicken (lean protein)
- Fish (lean protein)
- Brown Rice (clean carbs)
- Oatmeal (clean carbs)
- Green Vegetables (fibre)
- Leafy Greens (fibre)
- Protein Shakes
Brad Pitt’s diet each day would look something like this:
- 7:30: Breakfast: 75 g Oatmeal (with raisins) and Eggs (6 whites)
- 10:00: Mid Morning Snack: Whole-wheat sandwich with Tuna
- 14:00: Lunch: 100g Brown Rice/Pasta, with 2 Chicken Breasts and Vegetables.
- 16:00: Afternoon Snack (Pre-Workout): Whey Protein Shake, Protein Bar, and a Banana
- 18:00: Post Workout Snack: Whey Protein Shake and a Banana
- 20:00: Dinner: Grilled Fish/Chicken, Pasta/Brown Rice and Salad
- 22:00: Pre Bed Snack: Whey Protein Shake
Brad Pitt Fight Club Workout – Post-Workout Meal
The only exception to Brad Pitt’s super clean diet would be the post-workout meal. Here the body is starving for protein and carbohydrates. Dextrose and maltodextrin (carbohydrate sources) work best as both are digested at a high rate replenishing glycogen stores quickly. This is why Michael B Jordan had gummy bears after his workout, but only AFTER! What Brad Pitt wanted was something that acted fast, so think honey, sweets and sports drinks. Brad Pitt actually stuck to Bananas and that’s what I did because the first rule of right club is to stick to the program!
Brad Pitt Fight Club Workout – Abs
To get the full Tyler Durden / Brad Pitt Fight Club look you’re going to need to get a six pack. So what are Brad Pitt’s six pack secrets? Brad Pitt’s abdominal muscles are very prominent in Fight Club which meant he was rocking a low body fat percentage.
For your six pack abs to show you’re not only going to have to be very lean but you should also get in some solid core abdominal work.
The Fight Club diet will get your body fat down but here let’s talk about getting those Brad Pitt abs and six pack. The first Fight Club ab workout exercise you need in your rotation is The Plank.
- Push Ups (High volume pushups will have you holding The Plank for a collectively long time and will build you a solid core on their own!)
- The Plank (mix in some longer plank holds on your cardio days or at the end of your fight club workout days in the program)
- Crunches (Traditional ‘boxer’ sit ups)
- Hanging Leg Raises (hit’s the abs / core like crazy! hang from a pull up bar with your arms and raise your knees or legs depending on strength)
Brad Pitt Fight Club Workout – Cardio
You’re hitting the Brad Pitt workout hard, you’re sticking to the diet and nutrition in the program and now you need to step up your cardio to finely tune your Brad Pitt body. This will allow you to eat a little more or shred up to very lean levels!
Brad Pitt weighed around 65-70kg with a body fat of 5%. I recommend getting in some cardio to keep your body fat in check giving you a little more calories to play with. Aim for some HIIT training like spirits or some steady state cardio either on the treadmill or out in nature.
Aim for cardio first thing in the morning before you eat, so fasted cardio. Try running for 30-60 mins on an empty stomach or 30 minutes of high-intensity interval training like sprinting for 30 seconds then walking for 60 seconds.
Brad Pitt’s Tyler Durden needed to have that lean muscular shredded look not puffy bodybuilder look. The resistance training built his muscles while the cardio worked in parallel with his nutrition to lean him out and enhance his physique.
Cardio was only performed on Friday and Saturday. Through his weight training workouts Brad Pitt was already working his cardiovascular system with high reps and super setting, he’d have been sweating through the entire workout. For a true Fight Club body you’re going to want to throw in additional cardio for an added fat burning benefits. Ectomorphs (such as Brad Pitt) need less cardio than mesomorphs so adjust accordingly!
Brad Pitt Fight Club Workout Supplements
We don’t know for sure what Brad Pitt’s Fight Club supplements were but along with Whey Protein Shakes I recommend the following. As always supplements are optional, you don’t need them for any program but they may help you in your Fight Club body goals
- Creatine Monohydrate (well researched and can help with building muscle, it’s cheap too!)
- BCAAs (before Brad Pitt’s fasted fight club workout or cardio to retain muscle mass and prevent your body from breaking down muscle proteins for glucose to power your workout)
- Multivitamin (general health)
- Thermogenic Supplements (CLA and L Carnitine)
Fight Club Workout Before and After
I lost 50 lbs of body fat using just diamond push ups and a solid diet plan, as you can see I got a similar results to Brad Pitt in Fight Club, perhaps even more muscle (sorry Brad!)
The Fight Club Workout Program is specifically tailed to get the same look as the Tyler Durden character played by Brad Pitt in the movie.
You can also build a strong muscular masculine body gaining confidence and attention by following the workouts and diet plans I have put together in The Diamond Push Up Program without even having to go to the gym too!
Ready to get in crazy shape like Brad Pitt and feel like an absolute boss with ‘that chest line’, shredded abs and big biceps?
The Brad Pitt Fight Club Workout and Diet is the ultimate plan to get you lean, muscular and athletic without looking too try hard in a t-shirt. You’ll look phenomenal with your t shirt off on the beach though.
What’s your thoughts? Are you doing the Brad Pitt Fight Club Workout? Are you trying the diet? How are you finding it?
Let me know in the comments below!