fight club workout

Learn Brad Pitt’s secret Fight Club workout that got him to a crazy 5% body fat while maintaining all of his lean mass.

Lets us face it: there are no shortages of chiselled physiques in Hollywood. It is one of the rules of working in Los Angeles – if you want to be a movie star, you need to have a lean, attractive physique.
Even in a city where being ripped is a given, there are some actors who have forced others to stop, stare, and gasp with amazement at the level of their achievement.  Brad Pitt’s  physique at the time of shooting fight club did exactly that.

Breaking down the Brad Pitt Fight Club Workout

The Brad Pitt Fight club workout routine is arguably one of the most popular workout routines in the modern world. That is because if you can commit to the workout it is remarkably effective.

Brad Pitt’s 6-day lean muscle sculpting involves targeting a different muscle group each day, pushing that part of your body to its max, and then leaving it to recover for a week. How effective is it? To put into perspective, for the movie Fight Club, combined with his diet, Pitt was able to lower his body fat percentage to close to 5%.

That said, one of the factors that helped him achieve this was because he is an ectomorph. Ectomorphs by definition find it harder to gain fat or muscle. If you have a different body type, chiseling your body fat percentage down to 6% will require considerably more effort.

Pitt’s workout consisted of resistance training and cardio routines. Instead of using free weights, Pitt preferred to use a Nautilus machine, because these offered more resistance. Although Pitt included cardio in his workout, he saved this until the end of the week. His cardio sessions were intense affairs, where he would work his heart within his maximum target heart rate, to shred his remaining layer of fat.

Brad Pitt Fight Club Workout Routine

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 Brad Pitt Fight Club Workout Monday Routine - Chest

  Exercise Sets Reps Notes
1 Pushups 3 15  Warm-Up
2 Bench Press 3 15
3 Incline Press 3 15  
4 Machine or cable Press 3 15  
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 Brad Pitt Fight Club Workout Tuesday Routine - Back

  Exercise Sets Reps Notes
1 Pull Ups 3 15  Warm-up
2 Seated Row 3 15
3 Lat Pulldowns 3 15  
4 T-Bar Rows 3 15  
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 Brad Pitt Fight Club Workout Wednesday Routine - Shoulder

  Exercise Sets Reps Notes
1 Military Shoulder Press 3 15  Warm-Up
2 Arnold Press 3 15
3 Lateral Dumbbell Raises 3 15  
4 Front Dumbbell Raises 3 15  
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 Brad Pitt Fight Club Workout Thursday Routine - Arms

  Exercise Sets Reps Notes
1 Curl Machine 3 15  Warm-up
2 E-Z Cable Curls 3 15
3 Hammer Curls 3 15  
4 Tricep Pushdown 3 15  
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 Brad Pitt Fight Club Workout Friday Routine - Cardio

  Exercise Sets Reps Notes
1 Treadmill 1 45- 60mins  65 - 75% max hear trate
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Brad Pitt Diet Plan

To lower his body weight, Pitt stuck to a high protein diet, consisting of six meals spread through the day.

Doing this, ensured that his metabolism was always primed, and his body had something to turn to– an important factor for preventing fat storage The following is an example of what Pitt’s daily diet looked like:

  • 7.30 am Breakfast: 75 g oatmeal (with raisins) and eggs (6 whites)
  • 10.00 am Mid Morning Snack: Whole-wheat sandwich with Tuna
  • 2:00 pm Lunch: 100g brown rice/’pasta, with 2 chicken breasts and vegetables.
  • 4.00 pm Afternoon Snack (pre-workout): whey protein shake, protein bar, and banana
  • 6: 00 p, Post-workout Snack Whey protein shake and banana
  • 8.00 pm Dinner: Grilled fish/chicken, pasta/brown rice, and salad
  • 10p Pre Bed snack: Whey protein

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