Get the workout routine that helped Brad Pitt get his ripped physique for Fight Club and Troy. Learn how to build muscle like one of Hollywood’s top leading men
BRAD PITT'S ICONIC ROLES
Brad Pitt is not only a talented actor but also a master of physical transformation.
In two of his most memorable roles, "Fight Club" and "Troy," Pitt's commitment to sculpting his body took centre stage.
In this post, we delve into how he achieved his iconic physiques and left an indelible mark on the silver screen.
In "Fight Club," Pitt's muscular and ripped physique was a defining aspect of his character, Tyler Durden.
His shirtless scenes showcased his well-defined muscles and added to the allure of his character's rebellious nature.
In "Troy," Brad Pitt's portrayal of the legendary warrior Achilles was enhanced by his impressive physical transformation.
His sculpted body and powerful presence on screen captured the essence of the mythological hero.
HOW BIG IS BRAD PITT?
In these roles, Brad Pitt showcased an impressive transformation that left audiences in awe.
Standing at around 5 feet 11 inches (180 cm) tall, he possesses a commanding presence on screen.
In terms of weight, Pitt's physique in "Fight Club" was lean and muscular, with an estimated weight of around 165 pounds (75 kg).
His body fat percentage was notably low, likely in the range of 6-8%.
In "Troy," Pitt bulked up to embody the legendary warrior Achilles.
While his exact weight and body fat percentage for this role are not disclosed (probably 8-10%), it's evident that he gained muscle mass to portray the powerful hero.
With that said, his trainers were conscious of not overdoing his physique for Troy, especially having too much muscle mass in the chest area.
In fitness and bodybuilding, people become lost about what actually looks good as they go down the path of obsession with more size and muscle.
In both films, Brad just looks like a guy who's naturally and effortlessly in that level of tip-top shape. This makes his characters more believable.
He’s rocking a nice balance of definition and muscle development, and his physique is built up in an aesthetic way.
KEY CHARACTERISTICS OF BRAD PITT'S PHYSIQUE
Pitt's portrayal of the legendary warrior Achilles showcased a powerful and muscular form.
His broad shoulders and well-developed chest exuded strength, while his sculpted arms and defined muscles portrayed a formidable presence on the screen.
A key aspect though is the wide and developed back muscles combined with a set of broad shoulders. Most bodybuilders have oversized chests due to excessive flat bench pressing, whereas his look in this film represents older depictions of aesthetics.
This is more akin to the ideas of the 'golden ratio' or the style of the body seen in Greek gods.
With a low body fat percentage, his physique boasted impressive vascularity and muscular definition.
Pitt's portrayal of the character Tyler Durden showcased a ripped and lean body. The key characteristic simply being his extremely low body fat percentage.
This may seem unrealistic, but 99% of guys can achieve Brad's look in Fight Club by just staying in a calorie deficit and building a base layer of solid muscle on the arms, shoulders and upper chest.
THE BRAD PITT WORKOUT ROUTINE
Brad Pitt, mainly focused on building his back, arms, shoulders and legs for these roles.
His training regimen followed a four-day full body split, 2 days of cardio and a rest day.
Sundays were reserved as rest days for recovery. By adopting this structured approach, Pitt optimized his fitness regimen to achieve his desired physique in an efficient and effective manner.
A major part of this physique type is not so much the amount of muscle mass, but having the right amount of muscle in each area accompanied by an extremely low body fat percentage.
THE BRAD PITT WORKOUT SCHEDULE
WORKOUT A – FULL BODY
- Pull-ups: 3 sets to failure
- T-Bar Rows: 5 sets using reverse pyramid technique
- Lat Pulldown: 5 sets using reverse pyramid technique
- Elevated Push-Ups: 5 sets x 10 reps
- Air Squats/Sissy Squats: 3 sets x 10 reps
- Bent-Over Dumbell Row: 5 sets using reverse pyramid technique
- Glute Hyperextensions: 4 sets x 10 reps
***Although Brad Pitt used this exercise selection, I personally think a lot of people would benefit from adding a dumbell lateral raise to grow the side profile of their shoulder.
WORKOUT B – CARDIO
- 1 hour on treadmill at 80-90% maximum heart rate
SUPPLEMENTS FOR THE BRAD PITT WORKOUT SCHEDULE
In order to reach a physique like Brad Pitt, following a smart exercise and nutrition plan is non-negotiable. Using supplements, on the other hand, isn’t mandatory.
Brad Pitt’s trainer has said he’s only ever really used protein powder and protein bars to supplement his diet however below are some extra things that could help you achieve his physique quicker.
Whey Protein Powder: Derived from milk, this complete protein source aids in muscle recovery, growth, and repair, commonly used for increased protein intake and weight management support.
Greens Blend Powder: Nutrient-rich supplement with plant-based ingredients for convenient intake of vitamins, minerals, antioxidants, and fibre, promoting health, digestion, and immune function.
Pre-Workout: Performance-enhancing supplement with caffeine, amino acids, and creatine to boost energy, focus, endurance, muscle pumps, and athletic performance. Simply using coffee will also get the job done.
Creatine Monohydrate: A naturally occurring compound found in small amounts in foods like meat and fish, and it plays a crucial role in energy production within our cells. Can increase the body's creatine stores, leading to improved muscle strength, power, and exercise performance, particularly during high-intensity, short-duration activities.
Best of luck achieving Brad Pitt's physique. (Even though you don’t need it!)
Next: Ryan Reynolds "Deadpool 2" Workout: Build a Movie Star Body