Brad Pitt’s Fight Club Workout & Diet Routine

Brad Pitt’s Fight Club Workout & Diet Routine

The cult film Fight Club has not only a gripping plot, but also some scenes that get you pumped up to hit the gym.

A big reason for that is the incredible shape of Brad Pitt who went on an intensive diet and workout regime to cut a lean, shredded figure for the role of Tyler Durden.

Here, we take a look at the specifics of what Pitt did to get into shape.

Brad Pitt Fight Club Workout Routine

Pitt focused on high repetitions and built in some solid cardio at the end of his week, all of which served to cut his body fat down to around five or six per cent.

Monday - Chest

Push-ups - Three sets of 25 reps

Bench press - 25, 15 and eight reps at 165, 195, 225 lbs

Nautilus press - 15 reps at 80, 100, 130 lbs

Incline press - 15 reps at 80, 100, 130 lbs

Pec deck - 15 reps at 60, 70, 80 lbs

Tuesday - Back

Pull-ups to fatigue - Three sets

Seated rows - Three sets at 75, 80, 85 lbs

Lat pull-downs - Three sets at 135, 150, 165 lbs

T-bar rows - Three sets at 80, 95, 110 lbs

Wednesday - Shoulders

Arnold press - Three sets at 55 lbs

Laterals - Three sets at 30 lbs

Front raises - Three sets at 25 lbs

Thursday - Biceps & Triceps

Preacher curls - Three sets at 60, 80, 95 lbs

EZ curls cable - Three sets at 50, 65, 80 lbs

Hammer curls - Three sets at 30, 45, 55 lbs

Push-downs - Three sets at 70, 85, 100 lbs

Friday & Saturday - Cardio

Treadmill - one hour at 80-90 per cent of maximum heart rate

Brad Pitt Fight Club Diet

Pitt was extremely strict on his diet, eating a high amount of protein and virtually no refined sugar. 

A typical day of eating is outlined below.


Eggs (six whites, seven yolks) and 75g of oatmeal with raisins

Morning Snack

Tinned tuna in whole wheat pita bread


Two chicken breasts, 75-100g brown rice or pasta, and green vegetables

Afternoon Snack 

A protein bar or whey protein shake and a banana

Post-Workout Snack 

Whey protein shake and a banana


Grilled fish or chicken, brown rice or pasta, vegetables and salad.

Evening Snack 

Casein protein shake or low fat cottage cheese (slow-release protein)