A Look At The Brad Pitt Fight Club Workout

When it comes to popular celebrity workouts, nothing really comes close to the Brad Pitt Fight Club workout routine. I mean, Fight Club has been out for over 10 years now, but tons of guys are still looking for ways to look like Tyler Durden. That’s really saying something.

This just comes to show you that the whole “lean non-bulky” look is not dead.

For his workout routine, Brad used a bodybuilder’s approach to lifting. This means he would only workout 1 muscle group per day. The logic behind this is that you’ll blast each muscle group once per week and then have the entire week to recover before blasting them again. I’ve outlined the exact workout Brad used below.

This is the Brad Pitt Fight Club workout he used to get into shape

Brad Pitt Fight Club workout routine

Monday (chest)

  • Push ups – 3 sets x 75 reps
  • Bench press – 3 sets x 15-25 reps
  • Incline bench press – 3 sets x 15-25 reps
  • Pec deck – 3 sets x 15-25 reps
  • Nautilus press – 3 sets x 15-25 reps

Tuesday (back)

  •  Pull ups – 3 sets x 25 reps
  •  Seated rows –  3 sets x 15-25 reps
  •  T-bar rows - 3 sets x 15-25 reps
  •  Lat pull downs – 3 sets x 15-25 reps

Wednesday (shoulders)

  • Dumbbell shoulder press – 3 sets x 15 reps
  • Dumbbell side lateral raise – 3 sets x 15-25 reps
  • Dumbbell front lateral raise - 3 sets x 15-25 reps

Thursday (arms)

  • Preacher curl machine - 3 sets x 15-25 reps
  • EZ  barbell curls - 3 sets x 15-25 reps
  • Tricep  rope push downs - 3 sets x 15-25 reps
  • Hammer curls - 3 sets x 15-25 reps

Friday and Saturday (cardio)

  • Running on treadmill for 60 minutes at 80% max heart rate


  • Rest

Lifting for high reps is a bad approach to get ripped

I’m not sure why Brad Pitt did most of his exercises in the high rep range but this is not the best approach to get ripped. Lifting for high reps simply pumps up your muscles temporarily but it does close to nothing to actually increasing muscle definition.

The reason Brad looked so ripped was because he had a super low body fat percentage. When you have very little body fat, you’re muscles will actually look bigger and more defined than they actually are.

A much better approach to get ripped and dense muscles is to lift heavy weights for low reps.

Steady State cardio + no leg exercises = skinny undeveloped lower body

I can’t say that Brad Pitt had an undeveloped lower body in Fight Club since he never took his pants off (not that I wanted him to), but judging from his workout routine, I can confidently say that he probably has very skinny and undevelopted legs.

Brad’s workout routine has chest, back, shoulder, and arm days but it completely neglects the lower body. And the fact that he runs for 60 minutes a week doesn’t help either since doing steady state cardio can make your legs even skinnier.

I’m not saying Brad had to do heavy squats and deadlifts to build his lower body but he could of at least included some form of sprinting. Sprinting is a great exercise to develop your lower body if you want non-bulky legs.

I’m not sure why Brad decided to skip out on the leg work (maybe it’s a rule of Fight Club), but if you ever want to build a ripped body, you must workout your lower body in some form.

How Brad got a 6 pack without doing ab exercises

As you can see from Brad Pitt’s Fight Club workout, Brad didn’t do any ab exercises at all. But despite this fact, his abs were clearly visible.

Once again, this was because Brad had an extremely low body fat percentage. When you have low body fat, your muscles will instantly look more defined.

So yes, your dreams have come true – you can get a six pack without doing any ab exercises.

A much better approach to building a ripped body

Although Brad’s workout routine may sound tough and heroric, it’s really not a good approach to getting a lean body. Brad’s results are more from strict dieting than working out.

A much better approach would be to do combine high weight low rep lifting and some form of sprinting to build your lower body.

In fact, this is how the program Visual Impact For Men is structured, which is a program specifically designed to build a ripped Hollywood physique.

What do you think about the Brad Pitt Fight Club workout?  Let me know in the comments below.

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