A Review of Brad Pitt’s Workout and Diet Plan For Fight Club

Most people incorrectly assume that if they don’t like what they see in the mirror, in terms of muscle size…that they need to bulk up to look better.  What they don’t realize is that they probably already have enough muscle mass and they would be better off focusing on losing fat and getting super lean.


This will make the muscle that’s already there look larger and much more defined…and can help to make you look more symmetrical as well.

Clearly, Brad Pitt and his trainer realized this concept and developed a strategy that would sculpt him into a lean, muscular and well-proportioned bad-ass that really did look like he could ‘open up a can’ with some underground street fighting.  Let’s take a look at the exact workout routine Pitt used for this ripped look…

Brad Pitt Fight Club Workout:

–> Pitt used a split strength training routine, where he focused on just one muscle group each day.

–> He performed 3 sets per exercise and used 60 second rest periods in between sets.

–> Brad Pitt Workout reportedly used a weight that would allow for 15 reps with proper form, where failure would be reached on the last repetition (body weight exercises were done for slightly more reps, however).

–> He lifted 4 days in a row and then performed 2 days of cardio work, before resting for one day and repeating the weekly cycle.

Monday – Chest

3 – 75 push ups

3 – bench press – 25, 15, 8 reps (165, 195, 225)

3 – nautilus press (80, 100, 130)

3 – incline press (80, 100, 130)

3 – pec deck machine (60, 70, 80)Brad Pitt Fight Club Pic

Tuesday – Back

3 – 25 pull 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 – Cardio

Treadmill – 60 minutes at 80-90% MHR

Saturday – Cardio

Treadmill – 60 minutes at 80-90% MHR

Sunday – Rest

Maxin’ and Relaxin’

My thoughts on Brad Pitt’s workout routine Like other celebrity workout routines I’ve done, it’s pretty easy to tear these workouts to shreds.  You see, I’m giving my thoughts based on what’s best for my readers…and what a lot of people don’t understand is that what’s best for Brad Pitt in preparing to get lean for Fight Club, isn’t always the best for Joe Blow off the street.

If you look at older pictures of Brad Pitt before Fight Club came out, you can see that he’s extremely thin naturally.  It’s not like he lost 30 lbs of fat to get shredded for his role as Tyler Durden in this awesome flick.

Many of my readers will need to lose anywhere from a few pounds to many pounds of fat before they could ever achieve a body like this…and because of that fact, Pitt’s workout routine is nowhere near the best choice for the average person to follow.

The only time I like to see my clients use split routines is when they’re already fairly lean (preferably 10% body fat or less for guys and 20% body fat or less for girls) and they just want to put the finishing touches on their bodies.  If you still have some fat to lose, however, you need to stick with advanced total body workouts that will help to boost your metabolism and speed up the fat loss process.

Also, I’m not a big fan (to say the least) of using machines during strength training.  I suggest using only dumbbells, barbells, kettlebells and body weight exercises to promote maximum muscle recruitment and calorie-burning effects.  Free weights are also a lot more practical for improving your functioning in everyday life.

Next, 3 sets of 15 reps is pretty damn generic.  Now, I’m not saying this can’t be effective…I’m just saying I like to mix it up and use heavier weights that are lifted based on time (not reps) whenever possible.  To achieve maximum fat burning, I suggest you shoot for 45 seconds under tension for each set.  You can read more about lifting for time, as opposed to lifting for reps, by checking out his post:  7 Ways to Torch Fat Faster.

Lastly, I like to base the majority of cardio workouts around high intensity interval training, rather than steady state cardio.  Although Pitt does work quite hard during his cardio sessions (60 minutes at 80-90% of maximum heart rate is definitely brutal), he could save time by performing several shorter and more intense interval cardio workouts throughout the week.  This will give you a better boost in metabolism and help to burn through stubborn belly fat at a faster rate.


Obviously, this workout regimen worked for Brad Pitt…but that doesn’t mean it’s the best workout plan for you.  Unless you’re already lean, in decent lifting and cardiovascular shape and are following a squeaky clean nutrition plan, you’ll want to take my critique above and apply that information to develop a more suitable workout program for your own specific body, given your current starting point.

By doing this, you’ll be able to lose fat and get ripped like Brad Pitt in a much shorter amount of time…because the workout program Pitt was doing in preparation for Fight Club wasn’t designed for fast fat loss… it was more of a ‘put the finishing touches on an already lean body to make it look extraordinarily impressive’ type of workout plan.  Okay, let’s move on to the most important factor in building a Brad Pitt body – DIET…

Brad Pitt’s Fight Club Diet Plan:

–> Pitt used a very strict and typical bodybuilder’s diet to get lean and ripped for his role in Fight Club.

–> He consumed 6 meals per day and his only supplements included a whey protein powder and occasional use of protein bars.

–> Most common protein selections included lean turkey and chicken, fish, eggs and fat free dairy products, such as cottage cheese.

–> Carbs were kept to a minimum and included wholewheat choices, grains, various vegetables, oats and rice cakes…all of which were tapered off toward the end of the day.

–> Breakfast:  6 egg whites (a few yolks added in) and 75 grams of oatmeal with raisins for added taste.  Pitt also substituted a protein shake for the eggs if he was short on time.

–> Morning snack:  canned tuna in wholewheat pita wraps.

–> Lunch:  2 chicken breasts, with 75-100 grams of brown rice and green vegetables.

–> Afternoon snack:  protein bar or whey protein shake and 1 banana (this was pre-workout time).

–> Post-workout snack:  another whey protein shake and 1 banana.

–> Supper:  grilled fish or chicken, more brown rice, veggies and a large salad.

–> Bedtime snack:  low fat cottage cheese or a casein protein shake.

My thoughts on Brad Pitt’s Diet Plan:

This is where all celebs get it right.  It’s no coincidence that despite having piss-poor workout programs, celebrities like Brad Pitt are still able to build extremely lean and tone bodies by following a clean diet plan.  After all, I always say that you can’t out-train a poor diet…and conversely, you can sculpt an amazing body with nearly any workout plan, as long as your diet is on point.

Pitt eats exactly how I would suggest you eat 5 days out of the week.  The only change I’d recommend is for you to strategically use a cheat day, followed by a fasting day for the other 2 days out of your week.  This helps keep your metabolism high and prevents a potential starvation mode (where your body fights against you and tries to store more fat) that would otherwise slow down your progress.  I saw this same problem when I reviewed Ryan Reynold’s diet and workout plan.



Write a comment

Comments: 30
  • #1

    jordan 11 (Sunday, 04 September 2011 23:01)

    We all know vogue weeks, similar to Paris Style Week, Milan Trend Week, London Style Week, The big apple Vogue Week and Japan Fashion Week in Tokyo, are done all by the fashion trade. In spite of this, there are actually vogue weeks held by several countries and cultures don't seem to be as well-known across the world as within their distinct area from the globe. Their scales may not as massive as individuals with the renowned vogue weeks, and they raise fund in their own nations and in their unique way for you to help their very own fashion weeks. They exhibit fashions specially designed by their own already well-known fashion designers.Talking of vogue makes, Armani, Gucci, Prada and so on will float in our mind.

  • #2

    Moncler Jackets On Sale (Tuesday, 18 October 2011 20:34)

    Moncler can be a identify that lots of people young and old implement to help are locked up in the actual trend however have on. Along with, with supporting often the induce of such categories of many people the actual designers provide in-vogue group of all of the Moncler fashion be dressed in also, the Moncler applications specialists these would like of individuals.

  • #3

    Antonin (Sunday, 23 October 2011 05:01)

    Fine post dude

  • #4

    Adrian (Sunday, 23 October 2011 07:21)

    Glad to see until this web site is effective in this little i phone , every thing I wish to carry out will be practical. Many thanks for retaining up to date with all the most recent.

  • #5

    Moises (Monday, 24 October 2011 23:45)

    good post bro

  • #6

    rizek (Tuesday, 25 October 2011 00:03)

    good post bro

  • #7

    Andrey (Tuesday, 25 October 2011 15:30)

    Can I post your post to my wordpress blog? I’ll add a one-way link to your forum. That’s one actually nice post.

  • #8

    Dukill (Friday, 28 October 2011 19:14)

    I think some other web site masters need to acquire this site being an product really clean and wonderful design and style, not to mention the information. You’re an authority of this type!

  • #9

    Josef (Saturday, 29 October 2011 10:29)

    Great a post. Standard problem is G. change ones own mind far too repeatedly.

  • #10

    Jirkas (Saturday, 29 October 2011 20:41)

    Hello there are using WordPress on your site platform? Iam new to the blog world however. Iam looking to get started out my own. I additionally found out about Drupal is ok. Sees my option.... Helpful article, thanks.

  • #11

    Josip (Saturday, 12 November 2011 00:36)

    I believe additional site entrepreneurs must get this web site as an design very neat and great style, as well as this content. You’re an expert in this field!

  • #12

    Ondrey (Saturday, 26 November 2011 07:23)

    {-String.Split-|-Auto FREE Link Building from Twitter to your WordPress web Auto Twitter WP plugin

  • #13

    Moncler Jackets UK (Sunday, 27 November 2011 18:56)

    Nonetheless, the price is a reflection on quality and style, no other manufacturer of clothing has managed to convey the same messages that Moncler outlet has. Jackets, as great additions into your wardrobe are necessities to wear, and it is due to the fact that the winter season is a cold season and you surely need to protect yourself from the cold weather and chilly air. There are a lot of winter jackets that are available in the market. The jacket prices may vary depending on the style and the material it is made of. The jackets also have diverse designs and colors depending on what is cool to wear for this year's winter season.

  • #14

    Tory Burch Outlet (Tuesday, 11 December 2012 20:15)

    a couple of years later on, Cao Pi additionally should help to make their very own rue,

  • #15

    NutraCave Ephedrine (Saturday, 14 September 2013 07:27)

    Your website is for sure worth bookmarking.

  • #16

    Myseo Clinic (Tuesday, 29 October 2013 06:14)

    Thanks for submitting good information.
    Check also: Free Articles Directory and submit your article contents for instant approval here.

  • #17

    Rajeev Chaba (Wednesday, 08 January 2014 00:18)

    Here I would like to mention about Rajeev Chaba whose contribution was legendary. Eicher tractors, a public company of Automotive Industry was Rajeev Chaba’s first company, which is in Faridabad India, wherein he played the role of Purchasing Manager. He developed his managerial skill and developed the knowledge in Purchasing. He got knowledge of Automotive Industry. He later on joined Dubai’s Suhail and Saud Bahwan as the Marketing Executive and developed his marketing skills.

  • #18

    Discover Circles Thai (Friday, 07 March 2014 07:06)

    This is my very first time that I am visiting here and I’m truly pleasurable to see everything at one place.

  • #19

    the paleo diet (Monday, 14 April 2014 00:57)

    Fine method of telling, and enjoyable article to acquire factual statements.

  • #20

    browse around this website (Monday, 04 August 2014 06:32)

    This is really pretty cool place I like it because it has everything I want more on this blog soon.

  • #21

    pozycjonowanie seo co to jest (Sunday, 26 October 2014 12:32)

    pozycjonowanie stron internetowych pozna�

  • #22

    sex telefon 24h (Tuesday, 17 January 2017 22:58)


  • #23

    psychic readings (Friday, 20 January 2017 12:14)


  • #24

    love charm (Saturday, 21 January 2017 03:55)


  • #25

    weight loss pills for women 2017 by supplements-factory.org/ (Tuesday, 21 February 2017 18:22)

    The USDA food nutrition guide, which depicts the Dietary Guidelines,

  • #26

    improve sexual function (Friday, 03 March 2017 17:57)

    Once the fat around your midsection is the only fat left to burn, your body will be made to shed it.

  • #27

    lat pulldown (Friday, 28 July 2017 13:52)

    I have recently started a blog, the info you provide on this site has helped me greatly. Thanks for all of your time & work.

  • #28

    deep cleaning company dubai (Saturday, 26 August 2017 06:58)

    Skilled cleaning products and services generally deliver their shoppers four strategies of cleaning housing homes, together with: Dry cleaning-this would be the preferable technique to use for upholstery cleaning services. This happens because there' no requirement for someone to wait with the carpet to be dry previous to walking on there.

  • #29

    muay thai (Saturday, 09 September 2017 00:43)

    Unexpected work you people do with this webpage.

  • #30

    link building (Friday, 15 December 2017 10:21)

    If you set out to make me think today; mission accomplished! I really like your writing style and how you express your ideas. Thank you.