The Brad Pitt Fight Club Workout

I remember watching Fight Club and thinking wow when i saw Brad Pitt’s absolutely ripped body. I don’t think there’s anyone i know right now who wouldn’t want that kind of a body. It’s ripped and he’s got almost the perfect size, not too big and not too small. From what I hear he had a 4% body fat percentage which is an absolute killer to acheive.

Now the only real way to get that kind of physique is to count the calories in your food and make sure you dont exceed your basal metabolic rate. Meaning you must not consume more energy than your body needs to function on a basic level. You couple that with this workout and you will gain muscle and lose that body fat. This is something along the lines of what P90X would give you if you stuck to the program and its diet perfectly. Anyway here’s the brad pitt workout from fight club:


Brad did cardio five times a week for 30 mins, monday to friday. He did this as he woke up in the morning before he ate anything. The theory behind this is that as you wake up, your bodies’ glycogen stores are low and by working out in the morning you will be getting rid of the remainder of your glycogen without adding to it with food. Glycogen is what becomes fat when excess amounts of it are stored in your liver and muscles.


Clearly you need to workout that core. The brad pitt fight club workout would not be complete without some serious core work. Here’s what you need to do:

Hanging leg raise: Grab hold of a pull-up bar. Once you have a good grasp, slowly bring your knees up to your chest, and then lower them back down. The slower and more controlled the movement, the greater the benefit. This exercise will also target your rectus abdominis, as well as your hip flexors.

Standing cable oblique twist: Get on the cable crossover machine. With your arms straight, hold the handle in front of your chest. While looking straight ahead, contract your abdominals and slowly turn your torso to the right, making sure to not pull with your arms, but to feel the work in your obliques. Release and repeat on the opposite side.

DAY1: Chest, Shoulders & Back

Incline dumbbell press: Sit down on an incline bench with the dumbbells resting on your lower thighs. Kick the weights to your shoulders and lean back. Position the dumbbells to the sides of your upper chest with your elbows under the dumbbells. Press the dumbbells up with your elbows to the sides until your arms are extended. Lower the weights to the sides of your upper chest. Do 15 reps and immediately move on to the next exercise.

Seated pec dec flye: Sit in an upright position on a pec dec machine. Position the pads so that your upper arms are parallel to the floor. Keep your abs tight and your shoulders back. Using your chest strength, bring the pads together and squeeze. If the machine has pads, do not let your elbows flare off of them; this is a sign that you’re using more than your chest to move the weight. Slowly return to the starting position. Perform 15 reps in a controlled, continuous motion. Rest for 60 seconds and repeat both exercises back to back.

Dumbbell lateral raise: Grasp the dumbbells in front of your thighs. Bend over at the hips slightly with your knees bent. With your elbows slightly bent, raise your upper arms in front of you until your elbows and wrists are at shoulder height. Lower and repeat for 15 reps, then immediately perform the next exercise.

Reverse pec dec flye: Lower the seat a bit and sit facing the machine. You can use a straight or reverse grip; both work the rear shoulders in different angles. Adjust and grab the handles, then contract your rear deltoids and shoulder blades to bring the weight back. Visualize your shoulder blades pinching together throughout the movement. Once you have squeezed your shoulder blades together, return the handles to their initial position without letting the weights rest. Always keep the tension in your muscles. Do 15 reps, rest 60 seconds, and start the superset over with the dumbbell lateral raises. Do a total of two supersets.

Lat pulldown: Sit with your thighs under the supports and grasp the cable bar with a wide grip. Pull the cable bar to your upper chest. Release until your arms and shoulders are fully extended. Repeat, and after finishing your set, immediately perform the next exercise.

Seated row: Sit on the platform with your knees bent and grasp the cable attachment. Position your knees with a slight bend. Pull the cable attachment to your waist while straightening your lower back. Pull your shoulders back and push your chest forward during the contraction. Release until your arms are extended, your shoulders are stretched forward and your lower back is flexed forward. Do 15 reps, rest for 60 seconds and start over with the lat pulldowns. Do two of these supersets.

DAY2: Biceps & Tricep

Dumbell bicep curl: Position two dumbbells to your sides with palms facing in and arms straight. With your elbows at your sides, raise one dumbbell and rotate your forearm until it is vertical and your palm faces your shoulder. Lower to the original position and repeat with the opposite arm.Continue to alternate between sides for 15 reps, then move on to the next exercise right away.

Dumbell tricep kickback: Kneel over the bench with one arm supporting your body. Grasp a dumbbell. Position your upper arm parallel to floor. Extend your arm until it is straight. Return and repeat. Continue with the opposite arm. Rest for 60 seconds, and then start over with dumbbell bicep curls. Do three of these supersets.

DAY3: Legs

Hack squat: Lie supine on the back pad with your shoulders under the shoulder pad. Place your feet on the platform slightly higher than the base of the sled. Extend your hips and knees. Release the dock levers. Lower the sled until your knees are just short of complete flexion. Raise the sled back up by extending your knees and hips. Repeat for 10 reps, then move on to the next exercise.

Leg extension: Sit on the apparatus with your back against the padded back support. Place the front of your lower legsunder the padded lever. Position your knee articulations at the same axis as the lever fulcrum. Grasp the handles on the sides for support. Move the lever forward by extending your knees until your legs are straight. Return the lever to the original position by bending your knees. Repeat for 10 reps and go to the following exercise.

Prone hamstring curl: Lie prone (face down) on the machine and hook your legs underneath the pad; the pad rests on the back of the ankle, below the calf. Raise the weight until it feels comfortable while holding on to the hand grips. Lower and repeat for 10 reps. Rest for 60 seconds, and start over with the hack squat.  Do three of these sets.

This was his workout for a few months before the movie. Just remember that what worked for him might not work for you but if you want a basis to go on, this workout is it. I was surprised to find a lack of a specific ab workout but i guess the core workouts would have taken care of that. Also remember to keep to a strict diet or all your working out will be for nothing.

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  1. Mike says:

    This is not the real brad Pitt work just some
    Want to be coppy
    Check it out

  2. Jeff says:

    This would probably be more likely than the more commonly posted body part split with one friday cardio session. The cardio and diet are mostly responsible for the leanness.

  3. Vincent says:

    I always dream about having body like fight club brad pitt, 4% of body fat total, he is like cardio all the time, also his chest look extremely rip, This post also helping about how to workout, hanging leg raise is so helpful, hold your leg in the air for 10 sec, like bruce lee did in half an hour.

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