Brad Pitt Fight Club Work

Brad Pitt Fight Club Workout:

Brad 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 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)

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

Rest Day

Brad Pitt Fight Club Diet:

Breakfast

6 eggs, 6 whites, 7 yellow 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 Wholewheat Pitta Breads

Lunch

2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies

Mid-afternoon snack [Pre-Workout]

protein bar or Whey Protein Shake and a Banana

Post Workout

Whey Protein Shake and a Banana

Dinner 

Grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack

Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)

My Thoughts on the Brad Pitt Fight Club Diet and Work Out Plan

The first thing to note about this plan is that it is a cutting plan and not a bulking plan. For the film fight club Brad Pitt was reportedly at 5-6% body fat, which gave him the apperance of actually being bigger than he actually was.

Secondly this diet plan relied very strictly on the 6 meals a day idea of diet. A lot of people still heavily rely on the 6 meals a day as the best was to lose weight, and also build muscle, however I disagree. Intermitten Fasting is shown to be a lot more effective for most people and is a lot easier to stick to. However I the foods in the diet plan are a good thing to follow, they are a good mix of healthy fats, carbs and protein so for anyone seriously wanting to lose weight I strongly suggest these are the foods on your shopping list.

Finally the workout plan, again this is a standard split training exercise however in this case it is used with high repitions for weight loss. Again I do not really support this type of work out plan, unless you have been training for many years and have reached a plateu. Most people, men and women, will see better weight loss from a heavy lifting routine.

You will get lean if you follow this plan, purely from the fact you will be burning more calories than you are taking in, however for me there are better plans out there.