The epic workout

Pitt has several nude scenes in Troy and confirms “that’s my butt. After working that hard to get my body in shape, I wasn’t about to ask for a butt double.”

Director Petersen says it was Pitt who suggested the nude scenes. “Brad came to me and suggested we do the nude scenes. He said he worked so long on sculpting his body that it was time to show it. He’d really done his research and explained it was part of the whole Greek myth of the human body.”

In order for Brad Pitt to get ready for the role in the movie Troy, He dropped cigarettes and sharply cut back on beer and chips, although he did allow himself the occasional treat: McFlurry shakes from McDonald’s, “though it was more for a little taste of home, you know, a little Americana.”

Brad used a low-carb, high-protein diet during the training for his role. Physically, Pitt prepared for the role with a year of intense training. “The first three months were daunting and not fun at all.” His days included two to three hours in the gym, two additional hours of sword work and four high-protein, low-carb meals. As a result, he gained about 10 pounds of brawn.

The workout:

Chest:
Bench press - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
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

Shoulders:
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

Abs:
30 minutes straight until failure.

Eh Ma, Get a load of the size of this fella…

Unlike what most people think, Brad Pitt did not need to workout hard to look like he did for Snatch. Snatch was made within a year of the completion of Fight Club. Most of his physique is from maintenance type training. The focus of such a regime would be ensure no loss in muscle mass.

Brad Pitt’s body fat percentage in Fight Club was roughly around 7%. By Snatch it was more like 9%. It is not healthy for someone to stay at such a low body fat percentage for long periods of time. He cut to get to the ‘Fight Club Look’ that was required for such a film. After the film, he relaxed his cardio and strict diet to ease himself into a more normal and manageable physique. So, what you see in Snatch are his heavy bulking efforts from Snatch combined with a less strict die.

The Kalifornia Workout

Brad Pitt beefed up for Kalifornia to play the southern serial killer. He added more muscle mass than what he had in Thelma & Louise. In order to do that, he upped his caloric intake and focused more on lifting. Though his presence is not as commanding as it was in Troy, he still worked hard to sculpt his physique.

Brad by this time was beginning to develop the Fight Club workout that garnered him so much recognition in 1999. Many of the details of this workout is lost, but we do know he used a trainer.

Look like Tyler Durden

In order to get that muscular and shredded look for the movie Fight Club; Brad used an intense workout routine for amazing results. His workout was characterized by focusing on one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass fast, because muscles grow during rest periods and not during the actual time in the gym.

Finally, at the end of the week, he finished off with a good cardio workout. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.

Here are the exercises that made up his workout. He performed 3 sets, taking approximately 60 seconds to rest between each set. Also, he used a weight that is challenging enough that to complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. Remember, proper form is a must!

Monday - Chest

3 - 75 Push ups
3 - Bench press 165,195,225 (25, 15, 8 reps)
3 - Nautilus press 80,100,130
3 - Incline press 80,100,130
3 - Pec deck machine 60,70,80

Tuesday - Back

3 - 25 ull ups
3 - Seated rows 75,80,85
3 - Lat pull downs 135,150,165
3 - T bar rows 80,95,110

Wednesday - Shoulders
3 - Arnold press 55,55,55
3 - Laterals 30,30,30
3 - Front raises 25,25,25

Thursday - Biceps & Triceps
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
Treadmill 60 minutes 80-90% MHR

Saturday
Treadmill 60 minutes 80-90% MHR

Sunday
Rest Day

Reps Range From 15-25 reps on all exercises and weight is in lbs

Great abs are made in the kitchen

Brad Pitt has never been a fan of the gym. ”I’m just not a gym kind of guy. I prefer sitting on the porch with my dog.” However, he understands just as much as anyone the importance of fitness. Brad Pitt’s physique has changed over his career, but he has stayed pretty true to his formula.

Brad’s first real foray onto the big screen as a Hollywood hunk was in Thelma & Louise. He had a relatively short screen time of only twenty minutes as a cowboy and drifter. In that time, he made a lasting impression on just how far a good set of genes and dedication will take you.

In Thelma & Louise, Brad Pitt was younger and had a leaner look. His diet was crucial to creating this look. The Brad Pitt workout at that time consisted of less gym work and much more cardio work. Just as Arnold Schwarzenegger said, “Great abs are made in the kitchen, not in the gym.”