Brad Pitt’s physique in the movie Fight Club is one of the most iconic male physiques of all time. The secret in the Brad Pitt workout is simple…
Not because he was massive or a muscle bound looking monster – but because of his extremely low body fat percentage and chiseled appearance.
Brad Pitt’s physique in Fight Club is something that is realistic for any guy to achieve – and is the goal of most guys who go to the gym frequently.
Instead of looking like a muscle bound bodybuilder – Brad Pitt was a lean mean fighting machine for his Fight Club role – and those incredible 8 pack abs turned heads all over the world.
What type of diet and workout plan did Brad Pitt follow to get down to 5 percent body fat?
We got our hands on the exact diet plan and workout regimen that he used for the movie Fight Club. If you are looking to get absolutely ripped make sure to follow this blueprint!
Although you may not look like Brad Pitt – you can certainly become as ripped as him in as little as three months if you follow this plan of attack.
When Brad Pitt started training for Fight Club he was a pudgy 176 lbs. Three months later he was 158 lbs. with 5 percent body fat. Here is how he did it.
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Brad Pitt Fight Club Diet Plan – Low Carb and High Protein for Fat Loss
Brad Pitt’s trainer put him on an intense regimen of low carb and high protein dieting so he could enter a state called ketosis.
He then combined this hardcore diet with all natural metabolism and testosterone support supplements to even further boost his results.
Let’s look at his diet plan on training days. Although we couldn’t get the exact meals Brad Pitt ate we got the protein, carbs, and fats for each meal and a pretty good idea on what each meal looked like.
Brad Pitt was instructed for breakfast to consume about 40 grams of protein, 15 grams of fat, and as few carbs as possible. The only carbs he was suppose to consume for breakfast were vegetables.
Brad typically choose to make a high protein omelet using whole eggs for the healthy fat, and veggies for the fiber and nutrient dense carbs. If he needed any extra protein he would add in grilled chicken breast to his meal.
Pre Workout Meal:
About two hours after breakfast Brad Pitt would consume a pre workout meal – and this was one of the only times he would have carbohydrates.
The reason for carbs at the pre workout meal were to give his body enough ‘glycogen’ to train at maximum intensity – the X Factor to fast results.
Brad’s pre workout meal consisted of 1 Cup of whole grain brown rice, 8 ounces chopped chicken breast and low sugar hot sauce.
Although Brad consumed carbs at this meal – his trainer made sure they were healthy carbs.
The goal macros for his pre workout meal were about 50 grams of carbohydrates, 50 grams of protein and 5 grams of fat.
Post Workout Shake:
Brad Pitt’s post workout shake consisted of high quality whey protein isolate, and he would also take a testosterone support supplement to boost his energy levels and T-Levels.
Brad would take in about 45 grams of high quality protein in his post workout shake.
Brad tried to consume an early dinner around 5 or 6 PM so his body could enter fat burning mode overnight while preserving all of his lean muscle tissue.
Brad’s trainer had him consume about 45 grams of protein, 10-15 grams of fat and a few carbs from veggies.
These meals usually consisted of a lean piece of sirloin steak, or some baked tilapia or salmon.
A side of steamed veggies was usually the side dish so Brad would stay full into the night.
Brad would sometimes take a second serving of a testosterone support supplement to aid his recovery into the night after dinner.
Late Night Snack:
If Brad consumed anything late at night, it would always be slow digesting protein. Brad’s trainer instructed him to stay away from carbohydrates late at night – so he would stick to whole eggs and sometimes cottage cheese.
Brad Pitt Workout Routine
Brad Pitt followed a very strict diet regimen to shred down to about 5 percent body fat – and his workout plan was also very intense.
Brad followed the magic combination of high intensity cardio and high volume weight training to get in the best shape of his life.
The thing that made Brad Pitt’s fight club workouts so intense was that he would do full body routines that would last up to 90 minutes.
Unlike many actors training for a role that follow a bit of a ‘bodybuilding routine’ – Brad Pitt followed a routine to sculpt his body from head to toe and get him in the best shape of his life.
Here are two of his full body workout regimen’s that he would perform regularly prior to filming Fight Club.
We were told that Brad Pitt had the following regimen for his Fight Club Training:
- 3 Full Body Weight Room Workouts per Week
- 2 High Intensity interval training cardio sessions per week
- 1 High intensity ab workout routine at the end of his workouts that lasted about 15 minutes
- One Rest Day (usually on a Saturday) – so his body could recover efficiently from the hardcore training
Brad Pitt Full Body Exercise Regimen – Fight Club Workout Plan
Exercise One: Barbell Incline Bench Press
Description: Brad would do high repetition sets and focus on going until failure with as little as 30 seconds between sets to get his chest shredded.
Exercise Two: Smith Machine Underhand Grip Barbell Row
Description: This exercise put a ton of stress on Brad’s back, biceps, and shoulders. This was pure torture for his arms but got him absolutely shredded. Once again Brad took only 30 seconds rest between sets.
Exercise Three: Slow Motion Seated Row
Reps: 10 (Slow Motion)
Description: Brad’s trainer had him perform ‘slow motion’ sets where he would take 6-8 total seconds per repetition. This is an advanced form of training that allows you to maximize your healthy micro tears – and helps to build lean muscle mass.
Exercise Four: Db Shoulder Press (High Repetition)
Description: This exercise got Brad’s shoulders absolutely shredded, and focused on the middle part of the deltoids giving Brad his incredibly aesthetic look. If you see a picture of his physique from Fight Club you see the rounded shoulders that really caps his physique. This is thanks to the DB overhead shoulder press movement.
Exercise Five: Walking Db Lunges Superset with Db Step Ups
Reps: 30 total for the superset
Description: As the old saying goes ‘train insane or remain the same’ – and this superset was absolutely insane and helped to shred Brad up from head to toe.
One of the best ways to increase testosterone and maximize fat burning is to workout your legs and focus on high repetition compound movements. This superset did the trick – and finished the Brad Pitt workout off with a vengeance!
Check out more actor workouts while you’re at it!
I’m Troy and I’m the creator of SuperHuman You and Co-Founder of Alpha Lion.
I created SuperHuman You to give you access to the most cutting edge information so you can reach your body goals as fast as humanly possible.
I’ve been obsessed with training since 2005 when I attended IMG Academy and got to train alongside NBA, NFL and Olympic Gold Medal winning athletes.
Now I’m on a mission to transform as many lives as possible and I’m so excited you found us!
I’ve been fortunate enough to train alongside and pick the brain of some of the best pro athletes, bodybuilders and trainers in the world – and this site represents over 15+ years of insights from the world’s best.
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