The dude was jacked in Fight Club in 1999 and 12 years later he’s still voted hottest body. Brad Pitt is really doing something right. Well get this, Brad Pitt is actually a skinny guy. Remember how jacked he looked for Fight Club? Well he is about 6ft tall but he only weighed 150-155lbs! The key to his look is his body proportions and he was very very lean.
Many would class Pitt’s body type as an Ectomorph, which is someone that is typically classed as a “Hard Gainer”, is flat chested, lean, lightly muscled, someone who takes longer than the average person to gain muscle and generally of thin build.
Check out this great article I found on sixpacknow.com.
It was not until appearing in Fight Club nine years later in 1999 that people really took attention to Pitt’s physique. He’d clearly trained and dieted hard in preparation for this one. After Fight Club was released Pitt became the envy of many men. His tight body was coveted, and many people sought a workout that would produce similar results. However, contrary to what most people thought, Pitt was actually at his lightest, weighing in at only 150-155 pounds, with body fat around 5-6%. It has been well documented that Pitt had an extremely regimented routine for the months before filming began. His workout was characterized by beating one muscle group up each day, then giving it the rest of the week to recover, similar to the kind of routine a professional bodybuilder would do. Finally, at the end of the week, he finished off with a good cardio workout. This put his body into fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiselled and ripped look.
Here are the exercises that made up his Fight Club workout.
3 sets of each exercise, taking approximately 60 seconds of rest between each set. Pitt used a weight challenging enough that he could successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form was maintained throughout.
Monday – Chest
· 25 pushups
· Nautilus chest press
· Nautilus incline press
· Pec deck machine (chest fly)
Tuesday – Back
· 5 pullups
· Seated rows
· Lat pulldowns
· T-bar rows
Wednesday – Shoulders
· Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
· Lateral raises
· Front raises
Thursday – Biceps/Triceps
· Nautilus curl machine
· EZ cable curls
· Hammer curls
· Tricep pushdowns
Friday – Cardio
Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
Saturday/Sunday – Rest
Nutrition & Diet
Brad’s diet is the most important aspect when it comes to getting him in shape for a role. Don’t just think he trains hard in the gym, his diet accounts for much of his success in achieving the physique produces. For his Fight Club role Pitt took on a very strict and consistent diet eating six 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 Wholewheats and Grains, Green Vegetables, Oats and Rice Cakes, which were then tapered off in his last two meals of the day.
Breakfast would be: 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)
By 2000 when he began production of the movie Snatch Pitt’s body fat percentage had rose to approximately 8%, which was still very lean. Some would argue that he actually looks even leaner in Snatch, but not according to Pitt. Staying at the 5-6% he had maintained for Fight Club would not have been healthy. He cut to get the ‘Fight Club Look’ that was required for such a film. After the film, he relaxed his cardio and strict diet to ease himself into a more normal and manageable physique. So, what you see in Snatch are his heavy bulking efforts combined with a less strict diet. Pitt did not follow such a regimented program for Snatch, infact he barely trained at all.
The Brad Pitt workout definitely works for hardgainers but this is definitely not a beginners workout. As you see in the article, Brad was already in good shape before his Fight Club training.
If you got comments about this article or want to get my new report of “10lbs in 30 Days” report head over to my Facebook page.