Brad Pitt Fight Club and Troy Workouts

Brad Pitt Troy Workout

When celebrities train their bodies in order to fit the character in a movie, they REALLY train their bodies and commit to a serious regime that can include cutting out certain foods and increasing the intake of others. When Brad Pitt took on the role of Troy, he had seven months to get into shape. He began by quitting smoking and cutting down and beer and chips.

Brad Pitt stuck to eating high protein meals and few carbohydrates with a solid nutrition and diet.

Brad Pitt Troy Workout

Brad Pitt’s troy workout focused on one muscle group each day. This allowed for the muscle to have a full week to recover which then allows tissue development and growth. Brad Pitt’s workout for his role as Achilles in Troy included 2-3 hours in the gym, 2 additional hours of sword training, and four high protein meals. As a result, Brad Pitt gained 10+ pounds of lean muscle.

Brad Pitt’s Workout Routine for Troy






  • Wrist curls (forearms on knees) – 4 sets, 10 reps
  • Reverse barbell curls – 4 sets, 8 reps
  • Wright roller machine – to failure



  • Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps
  • Pushdowns (exterior head) – 6 sets, 6-10 reps
  • Barbell French presses (interior head) – 6 sets, 6-10 reps
  • One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps


  • Seated barbell presses – 6 sets, 6-10 reps
  • Lateral raises (standing) – 6 sets, 6-10 reps
  • Rear-delt lateral raises – 5 sets, 6-10 reps
  • Cable lateral raises – 5 sets, 10-12 reps

30 minutes straight abs workouts until failure.

Brad Pitt Fight Club Workout

Brad Pitt Fight Club Workout

In 1999, Brad Pitt appeared in the movie Fight Club and became the envy of many men. His very cut physique actually only weighed in at about 150-155 pounds. His body fat was at about 5-6%. His workout routine for Fight Club was similar to that of Troy in which he targeted a single muscle group each day in order to let it recover the rest of the week. Brad Pitt would finish his weekly workout with an intense cardio routine in order to burn any excess fat, which resulted in his very “cut” look.

His diet also played an important role in attaining his physique. Brad Pitt would have six small meals throughout his day. These meals included whey protein powder, foods that were high in protein, clean carbohydrates like whole wheats and grains, green veggies, or rice cakes. At times he would eat protein bars but he did not take any supplements.

The following workout should be performed in 3 sets of each with approximately 1 minute of rest between each set. You should perform 15 reps of each at a weight level that is challenging yet it must be performed correctly. Remember that correct form is imperative in order to achieve good results.

Brad Pitt’s Workout Routine for Fight Club

Monday – Chest

  • 25 pushups
  • Nautilus chest press
  • Nautilus incline press
  • Pec deck machine (chest fly)

Tuesday – Back

  • 5 pullups
  • Seated rows
  • Lat pulldowns
  • T-bar rows

Wednesday – Shoulders

  • Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
  • Lateral raises
  • Front raises

Thursday – Biceps/Triceps

  • Nautilus curl machine
  • EZ cable curls
  • Hammer curls
  • Tricep pushdowns

Friday – Cardio

  • Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
  • Saturday/Sunday – Rest

Workout sources: and

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