Brad Pitt Workout Secrets – How To Get A Fight Club Body

By on November 7, 2013

Brad Pitt has one of the best physiques in Hollywood.

Like Cam Gigandet he truly defines what it means to be an ectomorph (naturally skinny) and get the most out of his genetics.

Isn’t that what being a movie star is all about?

While we all can’t be movie stars like Brad Pitt– we can certainly learn a few quick and easy tips to transform and maximize your ectomorph build.

Ectomorphs are very skinny and sometimes scrawny and have a hard time putting on muscle, however, when they do their bodies become fat burning machines.

All Hope Isn’t Lost

You may be getting increasingly frustrated with your build and the obstacles that you face.

The good news is that you can learn from some of Brad Pitt’s fitness and nutrition training to sculpt a body that will turn heads everywhere you go.

The little bit of muscle an ectomorph is able to pack on will translate into ripped muscle due to a lack of body fat.

This is very true for Brad Pitt in the movie Fight Club (and in the more recent movie, Troy). If you haven’t seen this movie make sure you add it to your must see list.

Brad Pitt has an absolutely chiseled physique in the movie Fight Club and has what many people would consider the perfect body.

His Fight Club stats are 6 ft. tall and 155 lbs. He also has just 5-6% body fat throughout the movie – even though most would think he weighed at least 180 lbs.

This is because when you are extremely chiseled and defined, it appears as though you weigh more because of the muscles popping out of your skin. This is good news for ectomorphs. Just a little bit of lean muscle gain and fat loss can reap major visual benefits.

Brad Pitt Fight Club Routine

The Brad Pitt Fight Club routine is a hardcore regimen of heavy weight training until failure with varied weights and exercises. The workout regimen is also broken up by body part.

The central thesis of the workout regimen is to train a specific body part extremely hard and then give it ample time to rest.

For example, Brad would train…

  • Monday – Chest
  • Tuesday – Shoulders
  • Wednesday – Back
  • Thursday – Bicep/Tricep
  • Friday/Saturday – Cardio
  • Sunday – Rest

You only need to commit about 45-60 minutes per workout to achieve incredibly quick results with the Fight Club workout routine.

Four straight days of intense weight training combined with back to back cardio days and a rest day will turn your body into a fat burning furnace while you pack on lean muscle during rest periods.

The repetition range on all of the exercises is pretty high, and you must lift each set until failure.

The reason that Brad Pitt was able to achieve such amazing results is because he would keep his repetitions high with every exercise which will maximize his TUT (Time Under Tension).

The greater TUT, the better chance you will give your body to break down the crucial muscle fibers to rebuild and grow back bigger and stronger. This in turn will also speed up your metabolism and help to burn fat.

Chest Day:

Brad Pitt would do three sets of bench press. He would start off with high repetitions (15-25) and increase the weight each set while lowering the repetitions. The repetition sequence should be in the range of 25,15,8 for the three sets.

Make sure you are going until failure each set and you have someone to spot you.

After the bench press, you can perform three sets of push-ups until failure. This will break down additional muscle fibers and help to isolate your pectorals and burn fat.

Next head to the incline bench press and perform three sets until failure choosing a weight that will keep your repetitions in the 15-20 range each set.

Remember that if you can only lift a weight three or four times- you are not maximizing your TUT. This is a very common mistake many of us make.

The final chest exercise would be either a machine bench press or a pec dec machine. This will help to isolate the chest muscles and sculpt a nice shape. You should perform three sets until failure.

To Summarize:

  • Bench Press – 25 reps,15 reps, 8 reps
  • Pushups – 3 sets until failure
  • Incline Bench Press – 15 reps, 15 reps, 15 reps
  • Pec Dec – 15 reps, 15 reps, 15 reps

You should aim for a 5% increase in weight each week you perform this routine. You can also change up the routine by switching to dumb bell bench press and incline and also making the push-up routine harder with decline push ups or diamond push ups.

Crucial Tip: Remember that for the fastest results you should only rest 60 seconds between sets. This is what makes this workout so challenging. Resting 2-3 minutes between sets will not break down the maximum amount of muscle fibers.

Back Day:

The following are the main exercises Brad Pitt did on his back day workouts. You should perform all sets until failure and keep your weight at the right amount so that when you are going until failure you stay in the 12-20 repetition range each set.

Rest 60 seconds maximum between sets and try to increase the weight by 10% each set.

Back Exercises:

  • Pull Ups – 3 sets until failure
  • Seated Row Machine – 3 sets until failure
  • Lateral Pulldown – 3 sets until failure
  • T Bar Rows – 3 sets until failure

Once again, very simple but effective. Keeping your TUT maximized and your rest periods only one minute between sets will help you build muscle very quickly.

The problem most ectomorphs have is that they do not perform enough repetitions of exercises to break down the maximum amount of muscle tissue and they rest too long between sets. The key to results is to go until failure and not allow your body to fully recover between sets.

Shoulder Day:

The shoulder day is not as intense as some of the other workouts due to the fact that you work out your shoulders throughout many of the other exercises on the back and chest days. The following are the main exercises Brad used to sculpt and build his shoulder muscles.

  • Arnold Press
  • Lateral Raises
  • Front Raises

You know the drill – keep your repetitions high (15-20) and your rest period between sets low (60 seconds). Remember that when you are lifting for lean muscle gains you should be lifting for more time than you are resting!

It is remarkable to me how many people will go to the gym and rest/talk for 70 percent of the time they are there!

Arm Day:

The following are the main bicep and tricep exercises Brad used to sculpt his defined arms for the movie. They are simple and effective exercises that will produce great results.

  • Preacher curls  – 3 sets until failure – increasing weight 10-15 percent each set.
  • EZ curls cable –  3 sets until failure – increasing weight 10-15 percent each set.
  • Hammer curls –  3 sets until failure – increasing weight 10-15 percent each set.
  • Push downs –  3 sets until failure – increasing weight 10-15 percent each set.

Like all of the other exercises- Make sure to keep your repetitions around 15 and your rest periods low. The formula is really quite simple with this ENTIRE workout regimen. You perform challenging exercises that isolate muscle groups and you work them out until complete failure!

If you have any questions on how to perform a certain exercise the following is a great site that will show you a quick video and picture instruction on just about any fitness exercise known to mankind!

Do you guys think with this routine you could build a physique like Brad Pitt’s? What are your thoughts on training until failure every workout? Please share below…

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About Troy Adashun

Troy is an actor, fitness model and health/fitness expert living in Florida. He enjoys sharing outside the box tips to help others lose weight and build muscle.

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