Fit Like: Brad Pitt – The Fight Club Workout

Most people know the movie Fight Club, and if you do not you better watch it now or turn in your penis! ?Brad Pitt plays Tyler Durden and is known for his instability and immovable stance as an agent of chaos throughout the movie. From his star-shaped abs to his shredded arms and shoulders, he is borderline Spartan.? He has the six pack, the defined arms, and the killer legs. ?How did he do it? ?What is his secret? ?Well, just like the Cam Gigandet article, I am going to tell you.


The film was directed by David Fincher and stars Edward Norton, Brad Pitt, and Helena Bonham Carter. Norton plays the unnamed protagonist, an “everyman” who is discontented with his white-collar job in American society. He forms a “fight club” with soap salesman Tyler Durden, played by Pitt, and becomes embroiled in a relationship with him and a dissolute woman, Marla Singer, played by Carter.


The first rule of the workout: you do not talk about the workout.? The second rule of the workout: you do not talk about the workout.? He performed 3 sets per exercise and used 60 second rest periods in between sets. ?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). When executing any workout that pushes you to muscle failure (when you start to twitch and your body just gives up), it is imperative that you distract yourself from the burn, but also focus on your form. I know this sounds contradictory, but you will avoid injury while also reducing pain.

Monday ? Chest

3 sets? 75 push ups
3 sets ? bench press ? 25, 15, 8 reps (165, 195, 225)
3 sets ? nautilus press (80, 100, 130)
3 sets ? incline press (80, 100, 130)
3 sets ? pec deck machine (60, 70, 80)

Tuesday ? Back

3 sets? 25 pull ups
3 sets ? seated rows (75, 80, 85)
3 sets ? lat pull downs (135, 150, 165)
3 sets ? t bar rows (80, 95, 110)

Wednesday ? Shoulders

3 sets ? arnold press (55, 55, 55)
3 sets ? laterals (30, 30, 30)
3 sets ? front raises (25, 25, 25)

Thursday ? Biceps & Triceps

3 sets ? preacher curl machine (60, 80, 95)
3 sets ? ez curls cable (50, 65, 80)
3 sets ? hammer curls (30, 45, 55)
3 sets ? 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

50 reps – Sleeping with models and hottest women in Hollywood


When you have a healthy and abundant diet with the right amount of protein, carbs, etc it makes it easier to obtain the body you desire. ?Now, Brad Pitt has the body you want because it gets him laid. ?For his Fight Club role, Pitt took on a very strict and consistent diet eating six (6) small meals a day which included a Whey Protein Powder and on occasion some protein bars, no other supplements were used by Pitt, however much of his nutrition came from whole foods high in protein like Chicken, Turkey, Fish, Lean Meat, Eggs and Cottage Cheese. Carbohydrates were very clean and included whole-wheats and grains, green vegetables, oats and rice cakes, which were then tapered off in his last two meals of the day.

In short: focus on eating as lean and clean as possible (no, this does not mean getting a salad at McDonald’s or eating at Subway). The diet is just as critical to getting chiseled, so stay focused! Try cooking – at least your food won’t be loaded with preservatives. Like the workout, the diet requires consistency and meticulous focus.

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)


This is not an easy workout, however it will give you results fast. ?There is nothing special about the cells in Brad Pitt’s body. ?If you follow the workout and eat properly, you can develop the same body he has. ?Nothing is impossible. ?Follow the workout, eat healthy, and get the results.

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About Cliff Englewood Cliff goes to MSU and is TSB Magazine resident "College Life" contributor with tips and advice to get the most out of your time in college.

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