Last updated on October 15th, 2021 at 06:20 pm

I just saw Once Upon a Time in Hollywood and once again Brad Pitt rips his shirt off and shows off a killer physique.

So I figured it was time to update this article a bit.

Well, we’re going back in time and researching the Brad Pitt workout based around Fight Club and Achilles, while still trying to achieve a bit of his current physique he’s sported in Fury and now Once Upon a Time…In Hollywood.

They’re slightly different, as Pitt was portrayed a bit bulkier in Troy and Fury and then more of a lean and ripped physique in roles like Once Upon a Time and Fight Club; but that’ll be dependent on whether or not you bulk up or cut down with your nutrition.

That being said, this routine can be used to bulk OR cut and it’s entirely contingent on your nutrition. Remember, nutrition is more than half the battle.

Brad Pitt Stats

Height: 5’11

Weight: (approximate now) 175 lbs.

Weight: (for FC and Troy) 150-160 in FC, 185 in Troy

Age: (current) 55

Age: (for FC and Troy) 36 in Fight Club, 41 in Troy

Brad Pitt is actually shorter than the average height we see among male celebs at SHJ.

Ryan Reynolds might even call him a manlet like he does to Josh Brolin.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Brad Pitt Nutrition and Diet

So obviously Brad Pitt has went through some phases with his physique.

But he’s almost always sporting a six-pack regardless of if he bulked up or focused on toning and leaning out for a role.

That being said, I have a sample diet of what he was eating like for his Fight Club style physique:

Breakfast: Eggs (six whites, seven yolks) and 75g of oatmeal with raisins

Mid-Morning Snack: Tinned tuna in whole wheat pita breads

Lunch: Two chicken breasts, 75-100g brown rice or pasta and green veggies

Pre-Workout Snack: A 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 or low fat cottage cheese (slow release protein).

As you can tell it’s extremely high in protein.

But it’s important to note that Brad Pitt drastically changes his diet like this when he’s prepping for a role.

He still sports his six pack abs and amazing physique the rest of the year, but it’s heightened and toned up a bit more when it comes time for the role because of a few months of prep with diets like the one shown above.

Throughout the year Pitt stays active enough to just keep his physique going with healthy choices that he makes on a daily basis.  He find that to be much more sustainable than pre-planned meals like the ones above, especially with his busy schedule.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Brad Pitt Workout Routine Research

Lucky for us, Brad Pitt did an interview with Men’s Health UK and shared his entire workout routine.

For that reason it’s actually been copy and pasted and shared all over the internet, so to go hand-in-hand with what we talked about in the section about you can literally train exactly like Brad Pitt.

But more about the exact details in a bit.

I also want to talk about the fact that Brad Pitt has gone through a handful of phases within his programming.

While I will be sharing his exact workout routine for Fight Club, which is also a similar physique he sports in later films like Once Upon a Time…In Hollywood and Snatch; he also has hired trainers to bulk him up for roles like Troy and Fury.

Apparently for Troy Pitt reached out to Gregory Joujon-Roche, a Hollywood personal trainer that paired him with a nutritionist (for bulking up; eating more calories on top of a diet like we discussed above), a martial arts instructor to help his movement, and a yoga instructor.

He then paired his programming with a trainer to help his choreography with sword-training and increased the volume of his weightlifting workouts a bunch; while keeping the core and cardio focus up as well to keep him nice and lean.

So, if you’re looking to step it up a notch and bulk up you could easily follow these steps to make quick swaps in the routine:

1. Change the reps from 15 each set to 12,10,8 pyramid style training
2. Increase the volume to 4 sets and add in a final set of 5-6 reps on your main lifts
3. Add in a leg raise (hanging or lying leg raises) and crunch (crunches, sit ups, weighted crunches, etc) to each day

And now you have a plan to scale up, or down; while also being ready to bulk OR cut like Brad Pitt.

Do you think you’re ready?

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The Brad Pitt Workout Routine

Training Volume:

5 Days

Explained:

You can utilize it as a 3 day routine, but if you want to get anywhere near the caliber of Brad Pitt, you’re going to probably want to do 5 😛 (unless of course your diet is out of this world!)

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Day One: Chest and Triceps

Warm Up:

10 Minutes of Steady Paced Cardio (Jog, Incline Walk, Elliptical, etc.)

3×25 Push Ups

3×15 Dips

Workout:

Bench Press (BB or DB)

3×15

Overhead Tricep Extension

3×15

Incline Press (Preferably opposite of Flat)

3×15

Cable Flys

3×15

Skull Crushers

3×15

Machine or Cable Press

3×15

Day Two: Cardio and Circuit

Cardio:

Treadmill for 45-60 Minutes working at 65-80% Max Heart Rate

Circuit:

3 Rounds of:

30 Push Ups

20 Jump Squats

10 Pull Ups

5 Burpees

Day Three: Back and Biceps

Warm Up:

10 Minutes of Steady Paced Cardio (Jog, Incline Walk, Elliptical, etc.)

3×15 Pull Ups

3×10 Wide Push Ups

Workout:

Deadlift

3×10

Dumbbell Curls

3×10

Seated Cable Row

3×15

Lat Pull Downs

3×15

Preacher Curls

3×15

Dumbbell Rows

3×15

Day Four: Cardio and Circuit

Cardio:

Treadmill for 45-60 Minutes working at 65-80% Max Heart Rate

Circuit:

1 Round of:

60 Second Plank Hold

50 Box Jumps (or step ups)

40 Sit Ups

30 Clean and Press (DB or BB)

20 Pull Ups

10 Burpees

Day Five: Shoulders and Legs

Warm Up:

10 Minutes of Steady Paced Cardio (Jog, Incline Walk, Elliptical, etc.)

3×15 Air Squats

3×10 Chin Ups

Workout:

Military Press (DB or BB)

3×10

Front Raises

3×15

Leg Press

3×15

Shrugs

3×15

Arnold Presses

3×15

Front Squats

3×15

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