It’s more or less the general consensus of every person walking the earth that Fight Club Brad Pitt is about as good looking as any human man can be. Just absolutely shredded from head to toe, dudes everywhere have been trying to achieve the Brad Pitt-Fight Club look for close to two decades now.
Now, while there are probably many ways to get in this sort of shape, I always expected the method Brad used to be the Navy SEAL equivalent of exercise programs. You don’t get to looking like that by just showing up at the gym and picking up heavy objects. But when I saw the actual work out that Pitt used to chisel those Zeus-like abs, I have to admit, I was a little disappointed.
While I am not some gym expert, I do exercise semi-regularly (3-5 times a week), and I have to say, Pitt’s once-legendary Fight Club workout is bananas.
Monday – Chest
Push-ups – 3 sets of 25 reps
Bench press – 25, 15 & 8 reps @ 165, 195, 225 lbs
Nautilus press – 15 reps @ 80, 100, 130 lbs
Incline press – 15 reps @ 80, 100, 130 lbs
Pec deck – 15 reps @ 60, 70, 80 lbs
Tuesday – Back
25 pull ups – 3 sets to fatigue
Seated rows – 3 sets @ 75, 80, 85 lbs
Lat pull downs – 3 sets @ 135, 150, 165 lbs
T-bar rows – 3 sets @ 80, 95, 110 lbs
Wednesday – Shoulders
Arnold press – 3 sets @ 55 lbs
Laterals – 3 sets @ 30 lbs
Front raises – 3 sets @ 25 lbs
Thursday – Biceps & Triceps
Preacher curls – 3 sets @ 60, 80, 95 lbs
EZ curls cable – 3 sets @ 50, 65, 80 lbs
Hammer curls – 3 sets @ 30, 45, 55 lbs
Push downs – 3 sets @ 70, 85, 100 lbs
Friday & Saturday – Cardio
Treadmill – 1 hour at 80-90% MHR
Now, while the workouts themselves don’t seem particularly grueling, the diet certainly does. And as they say, abs are made in the kitchen, so I’ll give Brad his due on the dietary half of the regime because this seems just brutal:
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).
However, none of this really matters, because no matter what you eat or how hard you train, you’ll never look as good as Brad Pitt did in Fight Club. It’s just science.