Brad Pitt Workout Routine & Diet Plan

Brad’s Transformation for the Movie Fight Club Started a Fitness Trend for Most Actor

Born on December 18, 1963, Brad Pittis a popular American actor known for hisunconventional characters and good looks. After gaining attention from his movie Thelma & Louise, Brad Pitt created an aura of magnetism as a lead actor in movies like A River Runs Through It and even unorthodox roles in films like 12 Monkeys.

Likewise, Brad Pitt is also popular and still remembered for his body transformation for the movie Fight Clubdiscussed in many bodybuilding websites like us and forums.

Brad Pitt’s Transformation for the Movie Fight Club Was So Rock Solid That It’s Discussed on Bodybuilding & Nutrition Blogs & Forums Till Date

Brad Pitt’s transformation for the movie fight club is known as one of the iconic body transformationswhere he went down to very low body fat,which even gave him immense popularity. The uniqueness of his transformation for the movie Fight Club was that he had used a semi-bodybuilding type workout. He was able to trim down and get a small waist while weighing 70 Kg with 5 – 6 percent body fat, which makes him appear muscular.

No doubt, the actor was up to work. And, if you’re interested in finding out what his workout routine was or what diet he followed, then keep on reading.

brad pitt workout routine

Brad Pitt’s Training Split

Brad Pitt followed a typical workout routine that included strength training for four days and cardio for two days.

  • Day 1 – Monday: Chest
  • Day 2 – Tuesday: Back
  • Day 3 – Wednesday: Shoulders
  • Day 4 – Thursday: Biceps & Triceps
  • Day 5 – Friday: Cardio
  • Day 6 – Saturday: Cardio
  • Day 7 – Sunday: Rest Day

Here below is Brad Pitt’s Fight Club Workout Routine:

Brad Pitt Fight Club Workout Routine

Day 1 – Monday: Chest

Exercise Sets Reps
Push-Ups 3 25
BB Bench Press 3 25, 15, 8
Nautilus press Machine 3 15
Incline BB Bench Press 3 15
Pec Deck (Butterfly) 3 15

Day 2 –Tuesday: Back

Exercise Sets Reps
Pull-Ups 3 25 or Till Failure
Seated Cable Rowing 3 10
Lat Pulldowns 3 10
T – Bar Rowing 3 10

Day 3 – Wednesday: Shoulders

Exercise Sets Reps
Arnold Press 3 10
DB Side Lateral Raises 3 10
DB Front Lateral Raises 3 10

Day 4 – Thursday: Biceps & Triceps

Exercise Sets Reps
BB Preacher Curls 3 10
EZ Cable Curls 3 10
DB Hammer Curls 3 10
Push Downs 3 10

Day 5 & 6 – Friday& Saturday: Cardio

Treadmill for 1 Hour

Day 7 – Rest Day

Brad Pitt’s Workout Routine – For the Movie Once Upon a Time in Hollywood

Day 1 – Monday: Chest

Exercise Sets Reps
BB Bench Press 5 6 – 10
Incline BB Bench Press 6 6 – 10
Cable Crossovers 6 10 – 12
Chest Dips 5 Till Failure
DB Pullovers 5 10 – 12

Day 2 – Tuesday: Back

Exercise Sets Reps
Seated Cable Rowing 6 6 – 10
BB Deadlift – Straight Legged 6 15
Chin-Ups (Wide Gripped) 6 Till Failure
T – Bar Rowing 5 6 – 10

Day 3 – Wednesday: Legs & Calves

Exercise Sets Reps
BB Squats 6 8 – 12
Leg Press 6 8 – 12
Leg Extensions 6 12 – 15
Walking BB Lunges 5 15
Calf Raises – Standing 10 10
Calf Raises – Seated 8 15

Day 4 – Thursday: Arms & Forearms

Exercise Sets Reps
BB Curls 6 8 – 10
Seated DB Curls 6 8 – 10
DB Concentration Curls 6 8 – 10
Bench Press – Close Gripped 6 8 – 10
Cable Triceps Pushdowns 6 8 – 10
1 – Arm DB Triceps Extensions 6 8 – 10
BB Bench Press 6 8 – 10
Wrist Curls 4 10
Reverse BB Curls 4 10
Wrist Roller 4 Till Failure

Day 5 – Friday: Shoulders & Abs

Exercise Sets Reps
Seated BB Press 6 8 – 12
DB Side Lateral Raises 6 8 – 12
DB Bent Over Lateral Raises 6 8 – 12
Side Cable Lateral Raises 6 12 – 15

Sit-Ups

Leg Raises

  30 – 40 Mins

Day 6 & 7 – Rest Day

Brad Pitt’s Diet Plan

Brad has gone through a serious transformation,which can’t be possible without proper nutrition and diet. Below is the sample diet plan of Brad Pitt that he used to follow for his Fight Club movie physique:

Meal 1

  • Eggs – Six whites & Seven Yolks or Whey Protein Shake
  • Oatmeal W/ Raisins – 75 G

Meal 2

  • Tinned Tuna W/ Pita Breads

Meal 3

  • Chicken Breasts – 2
  • Brown Rice – 75 to 100 G
  • Green Veggies

Meal 4

  • Protein Bar or Whey Protein Shake
  • Banana – 1

Meal 5

  • Whey Protein Shake
  • Banana – 1

Meal 6

  • Grilled Fish or Chicken
  • Brown Rice or Pasta
  • Vegetables
  • Salad

Meal 7

  • Casein Protein Shake or Low Fat Cottage Cheese
The food may look a bit less if someone who’s experienced enough and doing heavy weight lifting. But, again, that’s for sure that Brad had followed the pretty clean diet. For instance, he avoided binging into bad food habits, controlled his carbohydrate consumption, and only fueled his body.

Brad Pitt’s Movies

Here’s the list of movies in which Brad Pitt has worked:

  • Blonde – To be announced
  • Bullet Train – To be announced
  • Irresistible – Released in 2020
  • Minari – Released in 2020
  • Kajillionaire – Released in 2020
  • Ad Astra – Released in 2019
  • The King – Released in 2019
  • Once Upon a Time in Hollywood – Released in 2019
  • The Last Black Man in San Francisco – Released in 2019
  • Vice – Released in 2018
  • If Beale Street Could Talk – Released in 2018
  • Beautiful Boy – Released in 2018
  • Deadpool 2 – Released in 2018
  • Brad’s Status – Released in 2017
  • War Machine – Released in 2017
  • Okja – Released in 2017
  • The Lost City of Z – Released in 2016
  • Allied – Released in 2016
  • Voyage of Time – Released in 2016
  • Moonlight – Released in 2016
  • The Big Short – Released in 2015
  • Hitting the Apex – Released in 2015
  • By the Sea – Released in 2015
  • The Audition – Released in 2015
  • True Story – Released in 2015
  • Selma – Released in 2014
  • Fury – Released in 2014
  • The Counselor – Released in 2013
  • 12 Years a Slave – Released in 2013
  • Big Men – Released in 2013
  • Kick-Ass 2 – Released in 2013
  • World War Z – Released in 2013
  • Killing Them Softly – Released in 2012
  • Happy Feet Two – Released in 2011
  • Moneyball – Released in 2011
  • The Tree of Life – Released in 2011
  • Eat Pray Love – Released in 2010
  • Kick-Ass – Released in 2010
  • Megamind – Released in 2010
  • The Private Lives of Pippa Lee – Released in 2009
  • The Time Traveler’s Wife – Released in 2009
  • Inglourious Basterds – Released in 2009
  • The Curious Case of Benjamin Button – Released in 2008
  • Burn After Reading – Released in 2008
  • The Assassination of Jesse James by the Coward Robert Ford – Released in 2007
  • Ocean’s Thirteen – Released in 2007
  • A Mighty Heart – Released in 2007
  • Year of the Dog – Released in 2007
  • The Tehuacan Project – Released in 2007
  • Babel – Released in 2006
  • Running with Scissors – Released in 2006
  • The Departed – Released in 2006
  • God Grew Tired of Us – Released in 2006
  • & Mrs. Smith – Released in 2005
  • Ocean’s Twelve – Released in 2004
  • Troy – Released in 2004
  • Sinbad: Legend of the Seven Seas – Released in 2003
  • Confessions of a Dangerous Mind – Released in 2002
  • Ocean’s Eleven – Released in 2001
  • Spy Game – Released in 2001
  • The Mexican – Released in 2001
  • Snatch – Released in 2000
  • Being John Malkovich – Released in 1999
  • Fight Club – Released in 1999
  • Meet Joe Black – Released in 1998
  • Seven Years in Tibet – Released in 1997
  • The Devil’s Own – Released in 1997
  • Sleepers – Released in 1996
  • 12 Monkeys – Released in 1995
  • Seven – Released in 1995
  • Legends of the Fall – Released in 1994
  • Interview with the Vampire – Released in 1994
  • The Favor – Released in 1994
  • True Romance – Released in 1993
  • Kalifornia – Released in 1993
  • A River Runs Through It – Released in 1992
  • Cool World – Released in 1992
  • Contact – Released in 1992
  • Johnny Suede – Released in 1991
  • Thelma & Louise – Released in 1991
  • Across the Tracks – Released in 1991
  • Cutting Class – Released in 1989
  • Happy Together – Released in 1989
  • The Dark Side of the Sun – Released in 1988
  • Less Than Zero – Released in 1987
  • No Man’s Land – Released in 1987
  • No Way Out – Released in 1987
  • Hunk – Released in 1987

Wrapping Up

The above workout plans of Brad Pitt may look crazy for some people like those who’re a beginner. But, again, if you stick to it, you’ll get a fantastic result.However, the key to having this body type is to loweryour body fat percentage and be consistent with a high protein diet and workout.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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