The secret behind the Brad Pitt Fight Club workout

“No pain, no gain” very well sums up the workout that Brad Pitt undertook in preparation for the movie Fight Club in 1999. The routine of the Brad Pitt Fight Club workout was strictly regimented, starting months prior to the start of the filming of the movie. The result of course has been spectacular as Pitt’s physique and training regimen became a model for many gym aficionados. The Brad Pitt Fight Club workout had sent the actor to his lightest at between 150 and l55 lb, with only 5-6% body fat.

His workout is comparable with that of a champion bodybuilder, involving training of one muscle group in one day and allowing these muscles to recover for the rest of the week. A good cardio workout completes a weekly training schedule for Brad Pitt. As a result he gets the ripped and chiseled look, having put his body into a fat-burning period thus allowing him to shed any extra fat covering his muscle.

In the Brad Pitt Fight Club workout, there are three sets for each exercise. In-between sets, there has to be approximately 60 seconds of rest between each set. The weight to be used should be heavy enough that no less than 15 reps could be successfully completed. Throughout each set, proper form has to be maintained even as the exercises will have its last rep pushed to exhaustion level.

A Tuesday sampling of the Brad Pitt Fight Club workout illustrates how the exercises are done. Focused on the back muscles, this specific training day starts with three sets of 25 pull ups with the palms facing away from the grip. It is followed by three seats of seated rows with an opening 75-lb weight for 25 reps, followed by 85 lb for l5 reps and 85 lb for 8 reps. Next is three sets of lat pull downs beginning with 135 lb for 25 reps which proceeds to 150 lb for 15 reps and 165 lb for 8 reps. Last is three sets of T-bar rows which commence with 80 lb for 25 reps, leading to 95 lb for 15 reps and a final 110-lb for 8 reps.