Brad Pitt Fight Club Workout and Diet

by Mike

in Celebrity Diets, Celebrity Workouts, Featured, Role Preparation, Workout Routines

Brad Pitt Workout and Diet for Fight Club

Information on the workout and diet that Brad Pitt used to prepare for Fight Club is one of the most requested workout routines here at The Celebrity Workout. Here’s the scoop.

It has been over 10 years since Brad Pitt blew people’s minds as Tyler Durden in the cult classic, Fight Club. Pitt’s body for his role as Tyler Durden is arguably the most sought-after celebrity body. No surprise considering the months of training that Brad Pitt needed to cut down to 150 pounds (Pitt is 5’ 11”) with only 5-6% body fat.

In general, Brad Pitt’s workout routine involved working out a different muscle group each day of the week to allow the muscle group to rest for a week.

Brad Pitt and the Fight Club Workout


Perform 3 sets of each exercise with 60 seconds of rest between each set.  Use a challenging weight that allows you to complete at least 15 reps with good form. You should be fatigued at the 15th rep. Tip: If you’re not sure what weight to use, start with a light weight for the first set. Then, if necessary, change the weight for the second set and/or the next time you do the workout.

Monday (Chest)

  • 25 Pushups
  • Chest Press (Nautilus)
  • Incline Chest Press (Nautilus)
  • Machine Flyes (Pec Deck machine)

Tuesday (Back)

  • Pullups – Pitt did 5 pullups per set, but you should aim for maximum reps.
  • Seated Row
  • Lat Pulldowns
  • T-Bar rows

Wednesday (Shoulders)

  • Arnold Press
  • Lateral Raises
  • Front Raises

Thursday (Biceps & Triceps)

  • Curl Machine (Nautilus)
  • EZ Cable Curls
  • Hammer Curls
  • Tricep Pushdowns

Friday (Cardio)

  • Treadmill for 45 minutes at 65%-75% maximum heart rate

Saturday & Sunday

  • Rest

Brad Pitt’s Fight Club diet was incredibly strict. Pitt ate six small meals a day. His meals usually came from whole foods high in protein (e.g., Chicken, Fish, Turkey, Eggs, and Cottage Cheese. Furthermore, he supplemented his meals with complex carbohydrates (e.g., whole wheat, grains), and green, leafy vegetables.

snatch thumb Brad Pitt Fight Club Workout and Diet workout routines role preparation featured celebrity workouts celebrity diets

In 2000, as Brad Pitt prepared for his role as Mickey O’Neil  in Snatch, he increased his body fat percentage from 5-6% to 8%. To do this he simply eased up on his strict Fight Club diet and added a heavy bulking routine. In reality, however, he required very little training for Snatch.

brad pitt troy thumb Brad Pitt Fight Club Workout and Diet workout routines role preparation featured celebrity workouts celebrity diets Pitt transformed his body yet again for Troy in 2004 by adding 10-15 pounds of lean muscle. His transformation to become Achilles took Brad Pitt nearly one year. His Troy workout routine consisted of two hours at the gym and 2 hours doing sword work, which is a workout in itself. Compared to his Fight Club workout routine, Pitt decreased his reps, and increased weight. Pitt also focused more on leg and core work to give him a proportionate look.

As for diet for Troy, Brad Pitt admits that between Snatch and Troy, he had really slacked on his diet, and now had to give up cigarettes and alcohol. In addition, he had to consume at least 4 high-protein, low-carb meals each day to build all that muscle for his role in Troy.

Brad Pitt is naturally blessed with a lean physique and great metabolism as shown in his early role in Thelma & Louise. Nonetheless, Pitt has come a long way in transforming his body multiple times and in multiple ways.

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