Brad Pitt Fight Club Workout – Getting Lean And Ripped

October 29, 2013 | 54 Comments

Out of all the renowned celebrity bodies out there, nothing is more renowned than Brad Pitt’s physique in Fight Club. Even after more than a decade after it’s release, thousands of guys are still searching for the Brad Pitt Fight Club workout and how they can get that coveted lean and ripped Hollywood body.

Brad Pitt Fight Club Workout
Brad Pitt and his all his manliness in Fight Club

Brad Pitt Fight Club Workout Routine

So why did I decide to write a Fight Club workout routine and not a Troy workout routine. Well…. frankly because more people are interested in having the Fight Club body as opposed to the Troy body.

And that’s understandable, Fight Club was one of the first movies that started the whole “celebrity workout” trend. Brad Pitt had a body that was extremely lean and not overly muscular which is something that modern day bodybuilders scoff at. But in my opinion, Brad Pitt had an amazing body in Fight Club.

So here’s plan to help you get a body like Tyler Durden himself. You will be doing 3 full body workouts 3x per week.

Monday/Wed/Fri or Tues/Thurs/Sat

  • Incline dumbbell press or incline barbell press – 3 x 8 reps (90 seconds rest)
  • Dumbbell shoulder press – 2 x 10 reps (60 seconds rest)
  • Wide grip cable row – 2 x 8 reps (90 seconds rest)
  • Chin ups – 3 x 12 reps ( 60 seconds rest)
  • Dumbbell curls – 2 x 12 reps per arm
  • lying tricep extension – 2 x 12 reps
  • Lunges – 2 x 8 reps per leg (90 seconds rest)
  • Reverse lunges – 2 x 8 reps per leg (90 seconds rest)
  • Front plank – 1 set x 60 seconds
  • Side plank – 1 set x 60 seconds per side

Optional fat burning cardio routine after weight training

This is an optional cardio high intensity interval training routine to do after your weight training routine. It’s completely optional, but if you want something to help speed up the process and burn off that last bit of fat, then give this 20 minute routine a shot.

20 minute HIIT routine

  1. Get a treadmill and warmup on the treadmill by adjusting the speed levels so that you are able to walk at a medium pace for 5 minutes.
  2. Increase the intensity so that you are now sprinting as fast as possible. Sprint for 30 seconds.
  3. Decrease the speed so that you are back to walking at a medium pace. Walk for 90 seconds.
  4. Continue to alternate steps 2 and 3 until you perform 6 total sprints.
  5. Perform a 3 minute cooldown on the treadmill by walking at a slow pace.

 Some notes about the workout:

  • Many of the Brad Pitt workout routines on the internet have you doing endless amounts of cardio on the treadmill. Like I said already, cardio is not necessary to get ripped. You diet is MUCH more important
  • I did not include deadlifts or squats in this program because they tend to make your legs and midsection a little bulky and this takes away from the Fight Club physique that we’re aiming for
  • And yes, I know this is not the official Fight Club workout that Brad Pitt did. His official plan according to many other sites involved a lot of high rep, light weight lifting. But as I covered before in this post, lifting light weights for high reps is not the ideal way to get ripped. You should be training heavy like in the workout above if you want to get ripped.
  • For a diet plan, check out this article I wrote here on how to eat to lose fat. You’re definitely going to have to shed a few pounds if you want to look like Brad Pitt in Fight Club. Brad Pitt was at least 6% body fat in Fight Club.

Will always be a classic:

How to get razor sharp abs like Brad Pitt

One of the greatest features of Brad Pitt’s Fight Club body are his razor sharp abs.

But one of the greatest methods involves the “shrink wrap effect”, a term conied by Rusty Moore (author of Visual Impact Muscle Building).

The shrink wrap effect is basically how your skin plays catch up when you first get lean. After a certain amount of time, your skin catches up to your new level of leanness and you’ll look lean and defined all year long instead of bloated and puffy.

Click on the video below to check out Rusty’s explanation of the shrink wrap effect and how to guarantee it for your body.

Shrink Wrap Effect

You’re not as good looking as Brad Pitt…but that’s okay

So you now you know Brad Pit’s Fight Club workout. You have everything you need to turn yourself into a carbon copy of Brad Pitt.

Now all you need to do is fix your face to look Brad Pitt, marry Angelina Jolie, have a dozen children from 8 different countries, and be worth about $100 million dollars.

So yeah….good luck with that.

54 Comments - Leave Your Thoughts

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  1. Hey, so I am lacking particularly in the calf area, I don’t need ginormous calves, but I was just wondering if the lunges are enough, or should I try to add in another leg exercise?

  2. Hey,

    I was wondering what you mean for each exercise for instance Incline dumbbell press or incline barbell press – 3 x 8 reps (90 seconds rest), Is 8 reps the minimum amount of reps I should be able to do with a weight? Also, when should I move up in weight?

  3. Thanks Keith. About how often would you mix up the exercises here? I’ve been steady on this routine for a month, loving it so far, but I don’t want to over train the same areas. Thoughts?

      1. What do you mean by swapping them around?
        Do you mean doing other kinds of exercises that target the same mucles or doing 3 sets of Shoulder Press and Rows and 2 sets of Chest and Chins?

        1. For example, if you’ve been doings chins for a while you can swap them for pull ups (palms facing away) or if you’ve been doing barbell benching for a while, swap it for dumbbell flat bench pressing.

  4. is it as effective to do 3 x 8 reps shoulder press instead of 2 x 10? I am able to do 3 sets with higher weight than I am doing 2 sets of 10.

        1. yes i know. Incline does pre exhaust your shoulders a bit. This is fine, just lift the most weight you can or you can wait to do them at the end of your workout when you’re a little bit more fresh.

  5. His workout was secondary to his gear. If you do his exact workout you will get nothing similar to his results, because high reps with low weight only gets you those kinds of results if you’re on steroids (nothing wrong with that but a lot of people won’t do them for various reasons). Anyone who actually wants Brad Pitt’s body should start there. If you want the best approximation without steroids lift heavy – that stimulates production of testosterone and release of growth hormone. You’re basically naturally injecting yourself with more gear when you lift heavy. Also take small breaks when lifting so your body doesn’t release as much cortisol. Get through your entire circuit in 20-30 minutes by taking 30 second breaks between sets and jumping from one exercise to the next if you can, maybe start with slightly long breaks but try to minimize them as much as possible. And for cardio do sprinting (look at Usain Bolt to see why) or similar high intensity circuit training. If you need to lose a lot of weight do low intensity cardio like speedwalking first thing in the morning on an empty stomach (to burn the most fat), just take BCAAs beforehand to prevent muscle loss and drink some coffee/take a caffeine pill to get more out of it. Don’t do fast jogging for an hour or shit like that or your cortisol will shoot way up and eat away at your muscle. Try to go low carb too, with most of your carbs coming from stuff like sweet potatoes, kimchi or various roots and taken after workouts/late in the day with under 100 grams of carbs per day. They’re only there to aid muscle recovery. Basically look at your body as a bag of chemicals and take the optimal paths to release/getting as much of the right chemicals in as you can and minimizing the wrong ones, and for getting ripped naturally that involves lifting heavy ass weights, low rest periods, high intensity cardio (or very low intensity cardio that just quietly rolls back calories on the calorie equation) and a protein heavy low-medium carb diet unless you are bulking.

    Even if you decide not to do squats at least do deadlifts, as heavy as you can get them – those trigger the most muscles of any exercise and release a shit ton of testosterone and GH.

    1. Brad Pitt s physique for Fight Club clearly shows that ectomorphs, or hard gainers, can get muscular if they do things right. Brad Pitt had to focus on diet and weight training to get muscle on his body. He skipped cardio most of the week, because it is hard for ectomorphs to gain weight if they re doing a lot of aerobic exercise.

    1. The “official” one being spread around is honestly a pretty shit routine. Not saying it won’t work but there are better ways.

  6. If I already have decent muscle, just some fat covering it, do I lift heavy weights or do lighter weights at higher reps?

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