Brad Pitt – Fight Club

The Brad Pitt Fight Club Workout Routine

Bio-Bradd Pitt: Raised in Springfield Missouri. Born in 1963, Standing at 5,11 on a very good day with an average weight of about 175lbs. Brad Pitts is know for his roles in movies where he commonly plays a troubled or rebellious soul, some examples are “Legends of The Fall” “Seven Years in Tibet”, “Interview with a Vampire” and “The Curious Case of Benjamin Button

But what is most notable about Brad Pitt is how he has become a sexy icon and hearthrob throughout the 90s and even into the new millennium. He was even given the title sexiest man alive by People Magazine in 1994. Brad Pitt truly stamped his mark as a sexy celebrity fitness god when he showed up chiseled and buffed out for his roles in “Troy”, “Snatch” and one of our favorite blockbuster hits“Fight Club”, Even now in 2011 at almost 50 years old Brad Pitt stays in remarkable shape and is still considered by many women a studly sex symbol to lust after.

Enter, Brad Pitt Fight Club:

The 1999 Brad Pitt Fight Club movie is where the physique of Brad Pitt really gained attention. It was obvious that brad went to some considerable preparation to get in the shape that he displayed on screen in “Fight Club”. Many magazines and websites voted Brad’s ripped on screen character as the most desirable and ultimate body to look like or achieve. Many men scoured the internet in search of the exact program that Brad Pitt used in hope of emulating the tough persona and shredded body of “Tyler Durden.”

An interesting and suprising fact is that Brad Pitt only weighed 155lbs at 5-6% body-fat. Amazing what Hollywood, smoke and mirrors can do for you. He began many months in advance training 1 body part per day during the week and then revving up cardio towards the end of each week.  To finish off his preparation, similar to a UFC fighter making his weigh in, he then began cutting his weight as the filming date neared. The primary component to achieving the ripped body of Tyler Durden is simply diet.

Brad Pitt Fight Club Fitness Program Routine:
Brad used a simple split strength training routine, focusing on one muscle group per day.
3-4 sets per exercise with 60 second rest with light intermitent stretching in between sets.
Since our focus is on definition a minimum of 15 reps with proper form, where failure would be reached on the last repetition (body weight exercises were done to failure on last set as well).
4 days with weights followed by  2 days of cardio work, before resting for one day and repeating the weekly routine. A very simple routine from a personal trainer stand point. The key here is to make sure the last set on each exercise is to complete failure
Monday – Chest
3 – 75 standard floor push ups
3 – bench press – 25, 15, 8 reps (165, 195, 225)
3 – Machine press (80, 100, 130)
3 – incline press (80, 100, 130)
3 – pec deck fly machine (60, 70, 80)
Tuesday – Back
3 – 25 pull ups
3 – seated cable rows (75, 80, 85)
3 – cable lat pull downs (135, 150, 165)
3 – t bar rows (80, 95, 110)
Wednesday – Shoulders
3 – variable dumbell shoulder press (55, 55, 55)
3 – laterals raises (30, 30, 30)
3 – front hammer raises (25, 25, 25)
Thursday – Biceps Triceps-Arms
3 – preacher curl machine (60, 80, 95)
3 – ez curls cable (50, 65, 80)
3 – hammer curls (30, 45, 55)
3 – push downs (70, 85, 100)
Friday – Cardio
Treadmill – 60 minutes at 80-90% MHR
Saturday – Cardio
Treadmill – 60 minutes at 80-90% MHR
Sunday – Rest

Brad Pitt Fight Club Diet Program

The most important part of the Brad Pitt fight club diet is a very strict and consistent diet. eating 6 small meals per day that included a Whey Protein Powder drink and on occasion some low glycemic index protein bars, no other supplements were used by Pitt, the core of his nutrition came from real foods high in protein. Such as Chicken, Turkey, Fish, Lean Meats, Egg whites and low fat Cottage Cheese. Carbohydrates were very clean and included Wholewheats and Grains, fresh Greens, Oats and Rice Cakes, which were then tapered off in his last two meals of the day.
Sample Breakfast: 6 egg whites, a bowl of oatmeal with raisins. Occasionally Bradd replaced the egg whites with a low glycemic Protein Shake if his schedule was tight.
Mid-morning snack: Canned Tuna fish in water Wholewheat Pitta Breads
Lunch: 2 Chicken Breasts, 1 cup of Brown Rice or Pasta and green steamed veggies
Mid-afternoon snack [Pre-Workout]: protein bar or Whey Protein Shake and a Banana
Post Workout: Whey Protein Shake and a piece of fruit
Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.
Evening Snack: Low glycemic Protein Shake or Low Fat Cottage Cheese

The first time i read this program i thought what a basic and simple routine. Its true Brad definitely already had some good genetics going for him but sometimes the simple approach is the best. Get on this Brad Pitt fight club workout program and you’ll be on your way to a chiseled warrior physique in no time.