Brad Pitt Workout Plan

4 Weeks / 5 Days per Week / Intermediate

46 ratings

Workout Summary

When Brad Pitt made his screen debut in "Thelma and Louise" as the well-toned drifter, little did we know that he would be almost indistinguishable from the Brad Pitt we know today. Very few movie stars can maintain that slender physique without looking either emaciated or surgically altered, but... more

When Brad Pitt made his screen debut in "Thelma and Louise" as the well-toned drifter, little did we know that he would be almost indistinguishable from the Brad Pitt we know today. Very few movie stars can maintain that slender physique without looking either emaciated or surgically altered, but the Brad Pitt workout routine seems to work wonders in creating a natural, age appropriate picture of health.

You may not be a movie star, but that doesn't mean you have to settle for a less-than-stellar body. Put yourself to the test with this workout plan, and start seeing the progress you've always wanted!

Different Movies, Different Workouts

Films like "Snatch" and "Kalifornia" have given us a Bad Pitt with virtually no body fat, impeccable muscle definition and the agility of someone half his age.

Brad Pitt's display of physical prowess in "Troy" is definitely the most muscle bound version of the star to date. But the Brad Pitt Troy workout started in the kitchen, not the gym. The Brad Pitt diet consisted of high protein and low carbs.

While no longer a gladiator, he's no slouch in "Killing Them Softly" either.

The Brad Pitt gym workout, was a daily routine of chest, back, arm, leg and abdominal work that began a year before filming. That, combined with intense sword fighting training added up to ten extra pounds of muscle, and helped build the confidence to tackle those nude scenes.

Switching Things up for Best Results

The popularity of the Brad Pitt workout for Fight Club gained notoriety after the public saw the lean mean machine that made male aggression hip again. In contrast to the "Troy" workout, Brad assigned each six day routine to a different area. Monday concentrated on chest, Tuesday on the back, Wednesday on the shoulders and so on.

Because the "Fight Club" look needed to be lithe, the level of cardio was increased considerably, with two days of cardio at the end of the week, to burn off extra fat.

Keys for "The Look"

Consistency has always been the key with the Brad Pitt workout plan. "Kalifornia" called for a thicker physique, which means an increase in calories and more weight lifting, whereas "Snatch" required, believe it or not, a more relaxed routine than he put himself through for "Fight Club."

The Brad Pitt chest workout, along with his entire routine can be accomplished through the following Brad Pitt Workout Plan.

Brad Pitt doesn't mess around when it comes time to hit the weights to get ready for his next film. You should apply his focus and attention to detail to your workouts to maximize your results. Get started today!

Brad Pitt Workout Plan

4 Weeks / 5 Days per Week / Intermediate

46 ratings
Brad Pitt Workout Plan

Brad Pitt Workout Plan

4 Weeks / 5 Days per Week / Intermediate

46 ratings

Workout Summary

When Brad Pitt made his screen debut in "Thelma and Louise" as the well-toned drifter, little did we know that he would be almost indistinguishable from the Brad Pitt we know today. Very few movie stars can maintain that slender physique without looking either emaciated or surgically altered, but... more

When Brad Pitt made his screen debut in "Thelma and Louise" as the well-toned drifter, little did we know that he would be almost indistinguishable from the Brad Pitt we know today. Very few movie stars can maintain that slender physique without looking either emaciated or surgically altered, but the Brad Pitt workout routine seems to work wonders in creating a natural, age appropriate picture of health.

You may not be a movie star, but that doesn't mean you have to settle for a less-than-stellar body. Put yourself to the test with this workout plan, and start seeing the progress you've always wanted!

Different Movies, Different Workouts

Films like "Snatch" and "Kalifornia" have given us a Bad Pitt with virtually no body fat, impeccable muscle definition and the agility of someone half his age.

Brad Pitt's display of physical prowess in "Troy" is definitely the most muscle bound version of the star to date. But the Brad Pitt Troy workout started in the kitchen, not the gym. The Brad Pitt diet consisted of high protein and low carbs.

While no longer a gladiator, he's no slouch in "Killing Them Softly" either.

The Brad Pitt gym workout, was a daily routine of chest, back, arm, leg and abdominal work that began a year before filming. That, combined with intense sword fighting training added up to ten extra pounds of muscle, and helped build the confidence to tackle those nude scenes.

Switching Things up for Best Results

The popularity of the Brad Pitt workout for Fight Club gained notoriety after the public saw the lean mean machine that made male aggression hip again. In contrast to the "Troy" workout, Brad assigned each six day routine to a different area. Monday concentrated on chest, Tuesday on the back, Wednesday on the shoulders and so on.

Because the "Fight Club" look needed to be lithe, the level of cardio was increased considerably, with two days of cardio at the end of the week, to burn off extra fat.

Keys for "The Look"

Consistency has always been the key with the Brad Pitt workout plan. "Kalifornia" called for a thicker physique, which means an increase in calories and more weight lifting, whereas "Snatch" required, believe it or not, a more relaxed routine than he put himself through for "Fight Club."

The Brad Pitt chest workout, along with his entire routine can be accomplished through the following Brad Pitt Workout Plan.

Brad Pitt doesn't mess around when it comes time to hit the weights to get ready for his next film. You should apply his focus and attention to detail to your workouts to maximize your results. Get started today!

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Barbell
  • Dumbbells
  • Flat Bench
  • Weight Plates
  • Chin-Up Bar
  • Cable Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Triceps / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brad Pitt Chest Workout is a great workout to gain mass and get ripped. Within the weeks of the Brad Pitt Chest Workout, Weeks #1 & #2 have fewer sets but more reps, progressing to more sets and fewer reps. The reason for this is to make sure that your muscles do not become accustomed to the weight.

This workout model will help with strength, endurance, and muscle definition. Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Expert
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use the Brad Pitt Back Workout as a more relaxed day. Work the back hard but keep it at that. This will allow for your other muscles to recover and prepare for the next two days after.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Like in the Brad Pitt Chest Workout, the shoulder workout uses the same weight training principles on sets and reps.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
Favicon 194x194
Triceps / Beginner
5 sets, 8 reps, 01:00 rest
5 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The jacked Brad Pitt arms you saw in Troy were made by this great workout. Make sure you do not overload your workout to insure that the specific muscles will be isolated.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible. Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you want the rock-solid Brad Pitt abs, this is the plan you need. The fewer sets with more reps will help with the muscle size.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Triceps / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brad Pitt Chest Workout is a great workout to gain mass and get ripped. Within the weeks of the Brad Pitt Chest Workout, Weeks #1 & #2 have fewer sets but more reps, progressing to more sets and fewer reps. The reason for this is to make sure that your muscles do not become accustomed to the weight.

This workout model will help with strength, endurance, and muscle definition. Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Expert
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use the Brad Pitt Back Workout as a more relaxed day. Work the back hard but keep it at that. This will allow for your other muscles to recover and prepare for the next two days after.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Like in the Brad Pitt Chest Workout, the shoulder workout uses the same weight training principles on sets and reps.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
Favicon 194x194
Triceps / Beginner
5 sets, 10 reps, 01:00 rest
5 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The jacked Brad Pitt arms you saw in Troy were made by this great workout. Make sure you do not overload your workout to insure that the specific muscles will be isolated.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible. Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Expert
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you want the rock-solid Brad Pitt abs, this is the plan you need. The fewer sets with more reps will help with the muscle size.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Chest / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Triceps / Intermediate
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Lats / Intermediate
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brad Pitt Chest Workout is a great workout to gain mass and get ripped. Within the weeks of the Brad Pitt Chest Workout, Weeks #1 & #2 have fewer sets but more reps, progressing to more sets and fewer reps. The reason for this is to make sure that your muscles do not become accustomed to the weight.

This workout model will help with strength, endurance, and muscle definition. Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Middle Back / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Hamstrings / Expert
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Lats / Intermediate
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use the Brad Pitt Back Workout as a more relaxed day. Work the back hard but keep it at that. This will allow for your other muscles to recover and prepare for the next two days after.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Shoulders / Intermediate
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Shoulders / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Like in the Brad Pitt Chest Workout, the shoulder workout uses the same weight training principles on sets and reps.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Default
Triceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
Favicon 194x194
Triceps / Beginner
6 sets, 6 reps, 01:00 rest
6 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The jacked Brad Pitt arms you saw in Troy were made by this great workout. Make sure you do not overload your workout to insure that the specific muscles will be isolated.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible. Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Expert
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you want the rock-solid Brad Pitt abs, this is the plan you need. The fewer sets with more reps will help with the muscle size.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Triceps / Intermediate
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The Brad Pitt Chest Workout is a great workout to gain mass and get ripped. Within the weeks of the Brad Pitt Chest Workout, Weeks #1 & #2 have fewer sets but more reps, progressing to more sets and fewer reps. The reason for this is to make sure that your muscles do not become accustomed to the weight.

This workout model will help with strength, endurance, and muscle definition. Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Expert
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use the Brad Pitt Back Workout as a more relaxed day. Work the back hard but keep it at that. This will allow for your other muscles to recover and prepare for the next two days after.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
6 sets, 10 reps, 01:00 rest
6 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Like in the Brad Pitt Chest Workout, the shoulder workout uses the same weight training principles on sets and reps.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
Favicon 194x194
Triceps / Beginner
6 sets, 8 reps, 01:00 rest
6 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The jacked Brad Pitt arms you saw in Troy were made by this great workout. Make sure you do not overload your workout to insure that the specific muscles will be isolated.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible. Stretch for 5-10 minutes at the end.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Expert
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you want the rock-solid Brad Pitt abs, this is the plan you need. The fewer sets with more reps will help with the muscle size.

Be sure to keep good form while performing the exercises. Aim to complete the Brad Pitt exercises in the shortest time possible.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Quads secondary Hip flexors secondary Traps secondary Lower back secondary Glutes secondary Biceps primary Chest primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Barbell
  • Dumbbells
  • Flat Bench
  • Weight Plates
  • Chin-Up Bar
  • Cable Machine
Show All

4 Reviews

  • JoelJonathan
    over 3 years ago
    #

    Brad Pitt needs to man up and do some squats! lol The Brad Pitt Workout Program is pretty decent for really targeting the showy muscles like the chest, shoulders, arms, etc. but be careful about doing this workout for too long because it is sorely lacking any kind of solid legs, back, posterior chain exercises. Personally, if I really wanted to do the Brad Pitt Workout Routine then I would substitute in a day or two each week of concentrated leg and back work (squats, deadlifts, etc.) That being said, the Brad Pitt Fitness Plan isn't all that horrible if you wanted to just spend a while focusing on chest, shoulders, and arms (just don't be like those guys that only do bench press and preacher curls and never ever do legs... and talk on their cell phones and primp in the mirror half the time haha )

  • fastbreak101
    over 3 years ago
    #

    I have really enjoyed this workout. For a true beginner or someone looking to get back in shape like myself, this was a great workout. With another week to go, I have been very pleased with my start.

    This program was easy to follow and did put a nice burn on your arms, especially on workout #4 (I hated it so much, I loved it!). I agree with Joel on the lower body portion... it's slim to none. One thing I'd recommend is adding any extra exercises on days where there are only 4 or 5 exercises. Another thing I did for at least some leg work, was added 30 minutes of cardio on everyday I could, excluding workout #4.

    Last here is where I am from where I started:
    Dropped approximately 5-8 lbs of fat...put on approximately 3-4 lbs muscle.
    Beginning bench press 12 reps 170... yesterday- close-grip max 8 reps 175 lbs... bench press 8 reps 205.

    Now I'm no expert and not sure how these all calcute out in total, but as I said before, I'm very pleased and as of March 25th I'll moving to the Superman workout.

  • fastbreak101
    over 3 years ago
    #

    And almost forgot...The 30 Day No Sweets Challenge as well. Wish me luck!!!!!!!!!

  • runmacrun86
    over 3 years ago
    #

    Add legs to the ab day.... For the rest of the rotations that's what's gonna happen...

Brad Pitt Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Lose Weight

Equipment Needed

  • Barbell
  • Dumbbells
  • Flat Bench
  • Weight Plates
  • Chin-Up Bar
  • Cable Machine
Show All