Published: Apr 19, 2010, 18:30 IST    Updated: Jun 09, 2014, 12:09 IST

Brad Pitt Workout Secrets

 

As men, we are driven to have powerful physiques.

Brad Pitt

It takes most guys years to realize the physiques they imagined while signing up for a gym membership.

It took Brad Pitt only months to become Tyler Durden for 'Fight Club'. And if you want Brad Pitt's physique, you must learn how his body ticks.

As Tyler says, "God damn it, an entire generation pumping chest expanders and weighted wristbands."

Or something like that.

Most professional body builders describe Pitt’s body type as an Ectomorph or a hard gainer – someone who takes longer than an ordinary person to gain weight and muscle mass. In his early days Pitt was a lot leaner, visibly flat-chested and lightly muscled.

With an extraordinarily fast metabolism, Brad never had too much concern over hard training, cardio and dieting, although he did do some weight training for 'Thelma and Louise'. He has religiously working his abs since his early twenties. Being naturally thin helped a lot in getting his abs in great shape. It was only after the release of Fight Club that Pitt’s physique became the taking point in gym locker rooms. His hard, perfect physique drew envy and attention.People started looking for similar results.

    So here’s the main secret behind Brad Pitt’s hard toned body.

    Brad Pitt’s Fight Club Routine

    While Brad Pitt has made a number of dramatic changes in his gym routine, the core idea hasn’t changed much.

    Brad’s workout is characterized by working a particular muscle group to death each day, then giving it time to recover over the week; ending the week with concentrated cardio.
    This routine helped his body get into fat burning mode, helping him shed extra fat over his muscles for a chiseled look.

    Four sets per workout and one minute of rest between each set.

    He used weights challenging enough for 15 reps per set (no less), yet be so fatigued, that he couldn’t go beyond the 15th rep.

    Ensured proper form throughout his workout.

      Weekly Workout Plan | Monday: Chest

      4 sets – 30 - 340 reps -push ups
      4 sets – 15 reps - nautilus press
      4 sets - 15 reps - nautilus incline press
      4 sets - 15 reps - Pectoral deck (Butterfly) machine

      Weekly Workout Plan | Tuesday: Back

      4 sets - 15 reps - pullups
      4 sets - 15 reps - seated rows
      4 sets - 15 reps - lat pull downs
      4 sets - 15 reps - t bar rows

      Weekly Workout Plan | Wednesday: Shoulders

      4 sets - 15 reps - Arnold press
      4 sets - 15 reps - laterals
      4 sets - 15 reps - front raises

      Weekly Workout Plan | Thursday: Biceps & Triceps

      4 sets - 15 reps - nautilus curl machine
      4 sets - 15 reps – e-z curls cable
      4 sets - 15 reps - hammer curls
      4 sets - 15 reps - push downs

      Weekly Workout Plan | Friday

      Treadmill 45 minutes 65-75% MHR

      He used the weekends to give his body time for recovery and relaxation.

      Brad Pitt’s Diet

      Six small meals a day, two of which consisted of a protein bar and a whey protein shake. he did not take additional supplements.

      1. All natural high-protein food make up nutrition. Brad ate turkey, chicken, lean meats and eggs.

      2. Carbs were clean nutrition and essentially consist of grains, whole-wheat, green veggies, rice cakes and oats.

      3. For his breakfast he took six eggs and oatmeal porridge with raisins. If his schedule was tight, he replaced the eggs with a protein bar washed down with a whey protein shake.

      4. For his mid-morning snack, Brad has a tinned tuna sandwich wrapped in whole-wheat Pita bread.

      5. Lunch Consists of Green vegetables, 80 grams brown rice, and two chicken breasts.

      6. Mid-afternoon bite before his workout consists of a banana with a protein shake or protein bar.

      7. Post-workout snack consisted of fresh fruits and protein shake.

      8. Dinner was grilled chicken or fish, pasta or brown rice and salad.

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        Brad Pitt