Brad Pitt Fight Club Workout & Diet Plan 

September 29, 2020

By Troy Adashun

Welcome to the Brad Pitt Fight Club Workout & diet plan! The goal of this article is to give you an accurate look at the Brad Pitt Fight club workout plan for getting super lean & also share the diet plan that goes with it!

Below you are going to find full HD video's of the Brad Pitt Flight Club Workout plan including form of each exercise so save this page!

Brad Pitt’s physique in the movie Fight Club is one of the most iconic male physiques of all time. Not because he was massive or a muscle bound looking monster – but because of his extremely low body fat percentage and chiseled appearance.

Brad Pitt’s physique in Fight Club is something that is realistic for any guy to achieve - and is the goal of most guys who go to the gym frequently.

Instead of looking like a muscle bound bodybuilder – Brad Pitt was a lean mean fighting machine for his Fight Club role – and those incredible 8 pack abs turned heads all over the world.

What type of diet and workout plan did Brad Pitt follow to get down to 5 percent body fat?

Today i'm going to dive into the Brad Pitt fight club workout routine and since abs are made in the kitchen, i'm also going to share with you the Brad Pitt Diet Plan for Fight Club. Let's begin!

I’ll be sharing with you the exact Brad Pitt Fight Club workout plan & diet plan in today’s article, so if your goal is to get lean and have crazy ripped abs you are in the right place.

When Brad Pitt started training for Fight Club he was a pudgy 176 lbs. Three months later he was 158 lbs. with 5 percent body fat. Here is how he did it.

Because diet is most important, we are going to start there before we dive into the Brad Pitt Fight Club workout regimen. Remember that the most important rule of fat loss is being in a calorie deficit, so if you are confused how many calories to eat to lose fat make sure to check out our free Superhuman calorie calculator next. 

Brad Pitt Fight Club Diet Plan – Low Carb and High Protein for Fat Loss

Brad Pitt's fight club diet is a bit extreme. Remember the most important rule of fat loss is being in a calorie deficit. I eat carbs like Sushi in all my fat loss diets and so do the thousands of people on the Superhuman Fat Loss programs!

Brad Pitt’s trainer put him on an intense regimen of low carb and high protein dieting so he could enter a state called ketosis.

Let’s look at his diet plan on training days. Although we couldn’t get the exact meals Brad Pitt ate we got the protein, carbs, and fats for each meal and a pretty good idea on what each meal looked like.


Brad Pitt was instructed for breakfast to consume about 40 grams of protein, 15 grams of fat, and as few carbs as possible. The only carbs he was supposed to consume for breakfast were vegetables.

Brad typically chooses to make a high protein omelet using whole eggs for the healthy fat, and veggies for the fiber and nutrient dense carbs. If he needed any extra protein he would add in grilled chicken breast to his meal. 

Pre Workout Meal

About two hours after breakfast Brad Pitt would consume a pre workout meal – and this was one of the only times he would have carbohydrates.

The reason for carbs at the pre workout meal was to give his body enough “glycogen” to train at maximum intensity – the X Factor to fast results.

Brad’s pre workout meal consisted of 1 Cup of whole grain brown rice, 8 ounces chopped chicken breast and low sugar hot sauce.

Although Brad consumed carbs at this meal – his trainer made sure they were healthy carbs.

The goal macros for his pre workout meal were about 50 grams of carbohydrates, 50 grams of protein and 5 grams of fat. 

If you are looking for more pre workout meal options for Superhuman performance make sure to check out that article next!

Post Workout Shake

Brad Pitt’s post workout shake consisted of high quality whey protein isolate. Brad would take in about 45 grams of high quality protein in his post workout shake. 

Looking for complete post workout meal ideas for building muscle and getting ripped? Check out our Best Post Workout Meal Options For Muscle Building article next!

Early Dinner

Keeping your dinners high in protein and very low in carbs is a great fat loss strategy. The Superhuman Fat Loss members eat the majority of their carbs before and after their workouts and go lower carb for dinner.

Brad tried to consume an early dinner around 5 or 6 PM so his body could enter fat burning mode overnight while preserving all of his lean muscle tissue.

Brad’s trainer had him consume about 45 grams of protein, 10-15 grams of fat and a few carbs from veggies.

These meals usually consisted of a lean piece of sirloin steak, or some baked tilapia or salmon.

A side of steamed veggies was usually the side dish so Brad would stay full into the night. 

Late Night Snack

If Brad consumed anything late at night, it would always be slow digesting protein. Brad’s trainer instructed him to stay away from carbohydrates late at night – so he would stick to whole eggs and sometimes cottage cheese. 

Brad Pitt Fight Club Workout Plan

Brad Pitt is sitting between 5-7% body-fat for this iconic scene. Keep in mind that he dieted for this specific scene, and a few weeks after he was likely already at 8-10% body-fat.

Brad Pitt followed a very strict diet regimen to shred down to about 5 percent body fat – and his workout plan was also very intense.

Brad followed the magic combination of high intensity cardio and high volume weight training to get in the best shape of his life.

The thing that made Brad Pitt’s fight club workouts so intense was that he would do full body routines that would last up to 90 minutes.

Unlike many actors training for a role that follows a bit of a “bodybuilding routine” – Brad Pitt followed a routine to sculpt his body from head to toe and get him in the best shape of his life.

Here are two of his full body workout regimen’s that he would perform regularly prior to filming Fight Club.

We were told that Brad Pitt had the following regimen for his Fight Club Training:

  1. 1
    3 Full Body Weight Room Workouts per Week
  2. 2
    2 High Intensity interval training cardio sessions per week
  3. 3
    1 High intensity ab workout routine at the end of his workouts that lasted about 15 minutes
  4. 4
    One Rest Day (usually on a Saturday) - so his body could recover efficiently from the hardcore training

Brad Pitt Fight Club Workout Plan - Full Body Workout

#1 Barbell Incline Bench Press





Brad would do high repetition sets and focus on going until failure with as little as 30 seconds between sets to get his chest shredded.

#2 Underhand Grip Barbell Row





This exercise put a ton of stress on Brad’s back, biceps, and shoulders. This was pure torture for his arms but got him absolutely shredded. Once again Brad took only 30 seconds rest between sets.

#3 Seated Row




10 (Slow Motion)

Brad’s trainer had him perform “slow motion” sets where he would take 6-8 total seconds per repetition. This is an advanced form of training that allows you to maximize your healthy micro tears – and helps to build lean muscle mass.

#4 Dumbbell shoulder press





This exercise got Brad's shoulders absolutely shredded, and focused on the middle part of the deltoids giving Brad his incredibly aesthetic look. If you see a picture of his physique from Fight Club you see the rounded shoulders that really caps his physique. This is thanks to the DB overhead shoulder press movement.

#5 dumbbell Walking Lunges




30 total for the superset

Dumbbell walking lunges are a compound lift that works every muscle in your lower body as well as uses your core to stabilize yourself throughout the movement. Doing high rep sets on the db walking lunges is absolutely brutal but gets you shredded fast because you burn more calories during your workout. 

As you can see, there is a lot of hard work to getting the Brad Pitt fight club physique, but that doesn’t mean that you can’t have fun in the process. Take the dream body lifestyle quiz below to find the perfect system for your exact goal below!


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