Brad Pitt Fight Club Workout

Brad Pitt in Fight ClubEarlier this year we took a brief look how Brad Pitt’s and Daniel Craig’s training methods differed. Daniel Craig trains to develop larger and bulkier muscles, whereas Brad Pitt looks more like a lean, mean, fighting machine. Brad Pitt’s ripped body is most evident in the films Fight Club (1999), Snatch (2000) and Troy (2004).

His appearance in Thelma and Louise in 1991, as JD, was his first main Hollywood role, and also where his body was first seen and admired, but his role as Mickey O’Neil, the gypsy boxer in Snatch, and Tyler Durden in Fight Club, really got people excited about his toned and ripped body.

By the time he appeared in Troy in 2004, he had beefed up a little bit, and looked more athletic then in previous roles. However many people criticized his poorly defined calf muscles, so his workout was certainly not complete. But Arnold Schwarzenegger had the same problem in the early days of his bodybuilding career, so we can forgive Brad for not focusing on calves over pecs and biceps.

So, how does Brad Pitt stay in such great shape? Many people, when asked which celebrity they would most like to look like, still say Brad Pitt. We also get asked the question here: “how do I workout like Brad Pitt?“.

Brad Pitt’s Fight Club Workout:

Brad Pitt wearing a suit and smilingMany of us have been inspired by Brad Pitt’s character Tyler Durden in Fight Club, so this is what we shall take a closer look at today. How to build a lean and powerful frame, which is essential for a lightweight boxer, Brad Pitt followed this style of workout.

To get a body like Brad Pitt, a combination of intensive interval training and some quality weight training is required. The weight training needs to be specific and also intensive, so it is vital to split the routine up into separate sessions to avoid overtraining and injury.

It is thought that Brad Pitt splits his training into four weekly sessions, each focusing on a separate area, in his case a chest session, a back session, a shoulders session and an arms session. Weekends would be rest days and Friday just cardio. There are no rest days in between the weight training days, as weight training is done Monday to Thursday.

Boxing Training With Bobby Frankham

Brad received boxing training from a real life gypsy bare knuckle fighter, Bobby Frankham. In an article in the Sunday Mirror (Sep 19, 1999) some of the training was discussed.

“We have had one session so far and that was practising with pads. The idea is to get him throwing punches in the correct way so he really looks like a proper boxer. In a couple of weeks time he will be round doing some more intense training, which will include shadow boxing, light weights and bag exercises. He won’t find it any trouble as he is very fit.”
Brad is not a bulky guy, so for Fight Club the emphasis was on developing a lean and athletic strength. Light weights were used during boxing training workouts and then heavier weights used to develop strength. He followed a standard weight training program which is followed by boxers and martial artists to develop core, functional strength.

Monday – Brad Pitt’s Chest Workout Day

Tuesday – Brad Pitt’s Back Workout Day

Wednesday -Brad Pitt’s Shoulders Workout Day

Thursday – Brad Pitt’s Arms Workout Day


Intensive cardio training:

Criticism of Brad Pitt’s Workout

It is thought that Brad Pitt followed this routine from his Snatch and Fight Club days. However, by the time he was working on Troy, he had bulked up quite a lot, but this routine had neglected his legs. A good all round weight training session really should have much more emphasis on the larger compound weight training exercises, such as the squat, lunge and deadlift. Also, if calf muscles are not responding, adding calf raises is essential to avoid have disproportionately large thighs compared to calves. No one wants to see chicken legs on a guy, with giant rugby player calves above skinny stick thin calves!

Also the above workout does not include any core training. Brad Pitt has an excellent set of abs, and must have done some serious six-pack training routines. We must assume that in addition to the weight training routine above, he also did a range of sit-ups, crunches, leg raises and side bends to work his abdominals. Most likely these were incorporated into his Friday intensive interval training routines, and maybe he also used some core bodyweight exercises to warm-up. We recommend that if you want to look like Brad Pitt, also focus on core conditioning exercises.

Brad Pitt’s Fight Club Diet

Some say that Brad Pitt is a vegetarian and that he would consume healthy proteins from pulses and dairy plus supplements to help him beef up for his more athletic roles. However, we have not been able to confirm whether Brad eats meat or not. What follows is a diet that will help you put on muscle, and it includes lean meats, which Brad Pitt did not necessarily eat. Brad, if you are reading this, please let us know if you ate meat when bulking up for Fight Club or Troy. Cheers!

  • Breakfast: 6 eggs and 75g of oatmeal with raisins. Occasionally Pitt would replace the eggs with a protein shake, if his schedule was tight
  • Midmorning Snack: Tinned tuna in whole wheat pitta breads
  • Lunchtime Meal: 2 x Chicken breasts, 75-100g brown rice or pasta and green vegetables
  • Mid-afternoon Snack: This is the pre-workout meal: A banana plus a protein bar or whey protein shake
  • Post Workout: Whey protein shake and a Banana.
  • Evening Meal: Grilled fish or chicken, brown rice or pasta, vegetables, and salad
  • Evening Snack: Casein protein shake or low fat cottage cheese (provides a slow release protein).

Also, as Pat mentions below, this is about as much as you should eat every day to be as lean as Brad Pitt.

  • Two bowls of protein – beans, nuts, meat
  • Three bowls of grains – oats, rice, wheat germ
  • The rest is fruits and veg – spinach, oranges, etc.

Web references and resources on Brad Pitt

Brad Pitt” By Karen S. Schneider in People, November 13, 2000 Vol. 54 No. 20.,,20132898,00.html

The strange friendship of superstar Brad and the gipsy bare-knuckle” by Andrew Buckwell, Sunday Mirror, Sep 19, 1999.

In 2005 wrote an article on celebrity workouts which included a section on Brad Pitt that included his weight training routine.

29 Comments on “Brad Pitt Fight Club Workout

  1. MotleyHealth says:

    Oh, the other thing I forgot to say is that when your blood sugar levels are low, your insulin levels are also very low. This leads to a release of another hormone, glucagon. This hormone aids the breakdown of triglycerides to release the energy for use in the body. Only by limiting sugar can you increase this process. Basically the purpose of glucagon is to raise blood sugar levels so that the brain does not starve of energy.

  2. How do you think i could get a physique like Brads without weights

  3. Hey, i do ALOT of ab workouts, crunches, leg raises etc etc and i cant seem to get anywhere, i do have a six pac but its not as “sculpted” or ripped as i want it to be, im naturally lean and have a high metabolism so fat isnt the problem, any advice? the workouts i do are 3-4 times a week and are quite intense and i include core stability eg the plank held for 5mins. so any advice or workouts you can share will be appreciated

  4. MotleyHealth says:

    You probably need to add resistance – do weighted sit ups, hanging leg raises, weighted crunches etc. Also increase protein if you do not get much in your diet.

  5. Do you know how much brad pitt weighed at the time of filming fight club,snach and troy i have a very similar body type [im 2 inches taller] and weigh in at 66 kilos thanks

  6. MotleyHealth says:

    Not got that info to hand, will have a hunt around – it is bound to be out there on the web somewhere.

  7. I’ve been following this diet plan for a few days now and I have no problem with it except for breakfast. That is SO MUCH breakfast. I’m 6′ even, 175 lbs, and athletic; I’m just trying to get over this plateau I’m at/trying to tone up a bit more. I wake up hungry, but I can’t seem to make myself eat that much. How would cutting it in half affect the rest of my day? I.E. instead of eating six eggs and two cups of cooked oatmeal, eating three eggs and one cup of cooked oatmeal? Would it be better to do that, divide it up into two breakfasts, something else? Any help would be appreciated. The rest of the meal plan is great!

  8. MotleyHealth says:

    Try it and see. There are really no hard and fast rules here, do what works for you.

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