1. Jason - Muscle Building and Fitness Workouts
    March 8, 2011 @ 9:37 am

    You are right about being shredded and looking bigger. I had no idea Brad Pit was that small. My brother is like that too. He is just a little guy but is shredded and looks much bigger than he is.


    • Kevin
      March 4, 2012 @ 8:59 am

      Hey Jason, I was pretty surprised too. I figured he was light, but that’s pretty darn light for his height. Plus, one always look a little bigger on screen.


  2. Srdjan - Bloom to Fit
    March 9, 2011 @ 1:12 pm

    It’s crazy how this single movie has had such a huge impact on the fitness industry.

    Do you, by chance, have Pitt’s stats before he started training for this role? It would be interesting to see what effect the workout really had.

    Good post!


    • Kevin - Fitness B&W
      March 15, 2011 @ 8:26 am

      I agree – that would be nice to know! I know that he has always been lean and ripped. It does look like he added some size but at 155lbs / 6ft. isn’t very big so I doubt that he built too much muscle for this movie. The overall goal was to look like a scrapper/fighter that could deliver a beating – I think he achieved that look quite well.


      • Dom
        August 13, 2012 @ 3:43 pm

        Exactly, all comments are exactly right. He looks “almost” like a boxer. Tommy Hearns was 147/6’1 usually.


      • Jay
        February 5, 2014 @ 11:36 am

        Eh. He’s not six feet tall. He’s 5’10”. He notoriously wears lifts that bring him up to six feet.


        • Randy
          June 18, 2014 @ 6:43 am

          Brad’s at least 6′ tall. I’m 5’10” and I went to high school with Brad and he was at least a couple of inches taller than me.

          By the way- he was a great guy in high school and a lot of fun. He was in similar shape in hs to what he looked like in Fight Club-


  3. The Underwear Body
    March 13, 2011 @ 4:56 am

    Nice post, if you only knew how long I’d spent searching for that routine back in the day!

    You’re totally right though, its the low bodyfat that makes him look as impressive as he does and its the key for most of us. When I figured this out I was able to cut back on my training volume and actually get in better shape.



    • Kevin
      March 4, 2012 @ 9:00 am

      Thanks for the comment Michael.

      I agree, once I started focusing on my body fat I found that any achievements I made looked MUCH better and made my training much more fun.


  4. Dave - Not Your Average Fitness Tips
    March 13, 2011 @ 12:57 pm

    I’d agree with everyone else. The low fat is really key. I actually thought he looked better in Troy since he was packing on more muscle. The Fight Club abs are still top notch though. However, as with all celebrity workouts, it’s not so much the routine as the fact that they have so much time to exercise and have to dedicate themselves to eating flawlessly. It’s worth it for those multimillion dollar roles but those of us who have to work and come home to a family can’t necessarily be expected to obsess as much. Fortunately, there are plenty of workarounds to getting a great body without dedicating our entire lives to fitness.


    • Kevin - Fitness B&W
      March 15, 2011 @ 8:32 am

      Exactly Dave. Most people could achieve this look with proper dieting and hours in the gym… and a fat check awaiting! With a reasonable diet, resistance training workouts, and a combination of the right types of cardio, you can still achieve a great look in a fraction of the time celebrities spend!


  5. Clay
    June 7, 2011 @ 7:38 pm

    It’s amazing how Brad Pitt in Fight Club and Taylor Lautner in Twilight has changed people’s perception of fitness and the male body. While everybody may have not understood what Fight Club was about, the movie changed their definition of what a fit man was.


    • Jean
      October 17, 2011 @ 1:25 pm

      I agree with you Clay. Somehow those movies have inspired a lot of people to work out and achieve such toned body.


  6. Marc Azada
    September 4, 2011 @ 9:47 pm

    Thanks Kevin for sharing us how to get this Brad Pitt’s fit physique. I’ve been trying to work out for 2 months now and until now there is still no effect. I might try your tips one of these days.


    • Kevin
      March 4, 2012 @ 8:58 am

      Hey Marc, working out without results SUCKS! Let me know if you have any questions.


  7. Rick
    September 27, 2011 @ 9:47 am

    Thank’s for the post Kevin, I’ll definitely going to switch my daily workout, diet and be more rigid, I need to achieve that abs.


    • Kevin
      December 7, 2011 @ 2:04 pm

      Have “fun” … it’s (almost) all about the diet when it comes to getting abs.


  8. Jean
    October 14, 2011 @ 8:22 pm

    That’s a pretty hard core workout routine! Brad Pitt’s body is notorious. He has bulked and cut himself for several roles already. Hard core training and an effective diet plan will definitely set you up with such form.


    • Kevin
      October 17, 2011 @ 1:54 pm

      Yep, there’s no denying that he trains hard for his roles. I was really impressed with the results he got from the Troy workout as well … this one just seems to be more popular and revolutionary as far as the lean look goes.


  9. Jose
    October 27, 2011 @ 10:16 pm

    This might be obvious but… when did he do abs? Do they just strengthen with all the other exercises? Thanks.


    • Kevin
      March 4, 2012 @ 8:56 am

      I could not find ANYWHERE where Brad eluded to his ab training. Really, this doesn’t come to me as too much of a surprise either. For most people, getting a six pack or abs is merely a matter of low body fat percentage … and yes, your core is almost always engaged while working out.


  10. Joe
    December 7, 2011 @ 1:52 pm

    Good stuff, Kevin. I was happy that fitness took more of a turn (or at least realization) in the “toned”, rather than “bulky”, direction after this movie, because it gave smaller guys like me something realistic to work towards. I much prefer running and biking over lifting, so low body fat is a lot more enjoyable to achieve than packing on muscle, though the latter is still a piece of it. I’m not sure if this movie was part of the cause or part of the reaction, but it’s still nice that it got out there. Thanks again for the workout and commentary.


    • Kevin
      March 4, 2012 @ 8:54 am

      You bet Joe, thanks for the comment!

      It really is nice that a more natural look is getting popular. For naturally bigger guys, a lot of muscle looks better on them. For naturally smaller guys, just having a decent amount of really defined muscle looks good too!


  11. Stu
    December 11, 2011 @ 9:56 am

    I dont understand how Brad lifted more on the 2nd & 3rd sets . Surely you would decrease weight to ensure you can still lift 15 reps with good form?


    • Kevin
      December 14, 2011 @ 12:32 pm

      Good point, but I believe that he was probably just doing medium intensity warmups on the beginning sets. Whenever I am doing any kind of strength training I never jump into my max for a set number of reps.

      For example, when I do bench press I might do 5 slow reps with 135lbs for the first set. On the second set I’d jump to 185 for 5 and then on the third, fourth and fifth I’m at about 225 … planning on these latter numbers increasing of course! ;D


  12. Michael McMillen
    February 9, 2012 @ 6:43 am

    Thank you Kevin for the tips! I started my health adventure two months ago weighing a measly 120 lbs at 6′ foot tall (I know I am scrawny haha) but the plus side I see is I am working with a blank canvas. With your tips ,routine,.and 3500- 4000 calorie a day intake I am now at 134 lbs with very little fat in just two months! I’m very VERY excited to see the progress every day! My goal is 180 lbs in the next six months I will fill you in on the progress, and again thank you for helping me achieve something I’ve always wanted.


    • Kevin
      February 9, 2012 @ 7:54 am

      Michael … DUDE … that’s awesome! Just keep working out like mad … especially eating that many calories, wow 😉


  13. Trey Johnson
    March 29, 2012 @ 6:26 am

    Would you happen to know if Brad Pitt smokes cigarettes in real life?


    • Kevin
      March 29, 2012 @ 10:29 am

      I actually don’t know. I could guess, but that’d be about it. Sorry!


  14. gerald
    April 20, 2012 @ 10:26 pm

    Do you have any sample or specific diet that brad pitt is doing?


    • Kevin
      May 4, 2012 @ 8:39 am

      I really don’t. I would suggest low calorie, low carb, high-ish fat, high protein. Really can’t go wrong with that diet!


  15. Armando
    June 30, 2012 @ 7:55 pm

    Do you guys think this is a good workout for a guy that just started working out ?I’m 6’1 and weight 146.I’m pretty weak.I still wanna be slim but ripped.
    Congratulations on this site.it has alot of useful info:)


  16. Mark
    August 13, 2012 @ 6:37 am

    Hey Kevin!
    I just wondered if Brad was working out his legs and abs In this workout?
    Or was the leg workout supported by the running? And the abs’ just a result of the low body fat?
    I’ve heard that it’s important så workout your leg muscles!


  17. Marcus
    September 3, 2012 @ 2:20 pm

    Im wondering if for some exercises which is not precised if the reps ar 25-15-8 and not 3x 15 as per the increase of 15 pounds of weight. For like back day and shoulder. Plz let me know.


  18. JRM
    September 4, 2012 @ 8:38 pm

    He didn’t do any ab work?


  19. Aaron
    October 12, 2012 @ 6:53 am

    You don’t need his workout to achieve such body.

    You do need to get to 6% body fat
    and you do need to add mass on your arms, shoulders and pecs

    You can do this with chinups, pushups and overhead press.

    Thats really all the exercises you need and the right diet. 400 calorie suprlus on training days (low fat, high carb) for maximal muscle gain and minimal fat gain.

    And the workout should take like 15 minutes max…

    Cardio not needed just calorie deficit on rest days, maybe add cardio or low intensity walking if you wish for more deficit.


  20. George G.
    October 16, 2012 @ 6:29 pm

    “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”

    Are the sets consisting of 15 reps each?

    Thank you.


  21. Dave
    October 23, 2012 @ 8:18 pm

    I find it hard to believe there are no leg excercises or ab excercises in this workout. What’s up with that?


  22. evan
    December 11, 2012 @ 9:19 pm

    There is no need to get skinny first then start lifting, I actually have a friend who went from 200+ down to 130ish without lifting or working out & now he has to much excess flab to look ripped. If you want to lose weight & look ripped I’d suggust lifting while dieting so you don’t create that extra flab.


  23. Luis
    January 22, 2013 @ 12:58 pm

    What’s the abs workout routine??? Abs every daay, what type of abs exercises, etc? Thanks!


  24. kyle
    March 18, 2013 @ 9:49 pm

    So are there no leg workouts? I mean I understand the cardio on the treadmill is a leg workout, but he doesnt do any weighrlifting for his legs?


  25. Younes
    March 21, 2013 @ 3:56 pm

    Are you Just telling us that Brad pitt is doing:

    Bench press – 25, 15 & 8 reps @ 165, 195, 225 lbs !!!!!!!!!!!!!!!!!!!! 102 KG !! I guess its a bit exaggerated


  26. D3XT3R
    July 15, 2013 @ 9:04 am

    Thanks for sharing. Which day would you suggest tossing in Leg Day?


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