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Brad Pitt Workout Routine

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Brad Pitt's Workout Routine & Diet

What does Brad Pitt’s workout routine look like?

Brad Pitt got his big break in film in the movie Thelma & Louise. He has been nominated for and won several awards including a Screen Actors Guild Award, a Gold Glove, and three Academy Awards.

He has been nominated twice for Sexiest Man Alive by People magazine and he has an amazing body. Pitt has prepared multiple times to get a ripped body for different movie roles.

For his Troy diet, he would have eggs, whey protein shakes, almonds, and bananas at breakfast, a salad with raw seeds at lunch and dinner would be grilled lean meat, vegetables, and brown rice.

Within this article we’ll discuss Brad Pitt’s workout routine, diet, and supplements: 


Current Stats 

Height: 180 cm – 5’11”

Weight: 78 kg – 172 pounds

Age: 56 years old 

Birthday: 18th of December, 1963

Accolades: Academy Award for Best Picture, Winner, 2014 


Workout Principles

When he prepared for his role in ‘Fight Club’ he performed a semi-bodybuilding type workout, meaning lots of repetitious exercises targeting certain areas of the body, such as the chest, arms, and legs.

He would train one muscle group a day for four days before completing cardio workouts the final two days, with Sunday his rest day.


Brad Pitt’s Workout Routine

Brad Pitt mostly focuses on cardio and he says that cardio is the key to a great and ripped body. When they filmed the movie he had only had a body fat of 5-6%. The average for a normal fit person is 12%, so that shows how dedicated Pitt was to his workout routine.

Pitt went hard on the treadmill; he wanted to look toned not muscular. The weight training helped build his muscles while the cardio training enhanced his physique.

Here is Brad Pitt’s workout routine: 


Monday: Chest & Shoulders

On Monday Brad Pitt hits a chest and shoulders routine with 6 different exercises. 

Here is Brad Pitt’s chest and shoulders routine: 

1. Treadmill Cardio (1 hour)

2. Weightlifting (1-2 hours)

3. Sword fighting (1-2 hours)

4. Side bridge (3 sets, 15 reps)

5. Superman (3 sets, 15 reps)

6. Treadmill (2 minutes)


Tuesday: Legs

On Tuesday, he performs a leg routine by doing 8 different exercises. 

Here is Brad Pitt’s leg routine:

1. Yoga & stretching (1 hour)

2. Weightlifting (1-2 hours)

3. Martial arts (1 hour)

4. Mountain climbers cardio interval (2 sets, 15 reps) 

Martial Arts

1. Jab-cross combo (25 reps)

2. Jab-cross-roundhouse kick (25 reps)

3. Jab-cross-roundhouse kick jab-cross-hook (20 reps)

4. Snap-and-roundhouse combo (50 kicks) 


Wednesday: Abs

On Wednesday, Pitt focuses on an ab workout, with 9 ab specific exercises,

Here’s Brad Pitt’s ab workout routine:

1. Treadmill Cardio (1 hour)

2. Weightlifting (1-2 hours)

3. Sword training (1-2 hours)

Weightlifting: Abs

1. Reverse crunch (3 sets, 15 reps) 

2. Jackknife (3 sets, 15 reps) 

3. Plank extension (3 sets, 15 reps) 

4. Elbow side plank (3 sets, 15 reps) 

5. V-up (3 sets, 15 reps) 

6. Bicycle crunch (3 sets, 15 reps) 

7. Lower leg curl (3 sets, 15 reps) 

8. Weighted decline sit-up (3 sets, 15 reps) 

9. Hip flexions with a punch (3 sets, 15 reps) 


Thursday: Arms

On Thursday, Pitt focuses on an arms routine, with 8 arm specific exercises.

Here’s Brad Pitt’s arms workout routine:

1. Yoga & stretching (1-2 hours)

2. Weightlifting: Arms (1-2 hours)

3. Martial arts (1 hour)


4. Lat pull-down (3 sets, 15 reps) 

5. Seated pulley row (3 sets, 15 reps) 

6. Pull-over (3 sets, 15 reps) 

7. Biceps curl into a shoulder press (3 sets, 15 reps) 

8. Concentration biceps curl (3 sets, 15 reps) 

9. Biceps curl with a twist (3 sets, 10 reps) 

10. Hammer curl (3 sets, 10 reps) 

11. Triceps skull crusher (3 sets, 10 reps) 


Friday: Repeat Monday’s routine.

On Friday, Pitt repeats his Monday routine. 


Saturday: Repeat Tuesday’s routine.

On Saturday, he repeats his Tuesday routine. 


Sunday: Rest 

On Sunday, Pitt rests and eats healthy food. 


Brad Pitt’s Diet 

When Brad Pitt was preparing for his role in ‘Fight Club’ his diet was all about clean and conscious eating. He ate lots of fish, chicken, oatmeal, brown rice, protein shakes, and veggies.

Because he was simultaneously building muscle and maintaining a brutal workout regimen. He was probably eating less than 2,000 calories a day.

Here is Brad Pitt’s diet: 


1. Breakfast:

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


2. Mid-Morning Snack:

Tinned tuna in whole wheat pita bread


3. Lunch:

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


4. Pre-Workout Snack:

A protein bar or whey protein shake and a banana


5. Post Workout:

Whey protein shake and a banana


6. Dinner:

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


7. Evening Snack:

Casein protein shake or low fat cottage cheese 



Brad Pitt uses the following supplements to help fuel his gains. 



Brad Pitt has starred in movies such as ‘Mr. and Mrs. Smith’, ‘Fight Club’, ‘World War Z’, ‘Troy’, ‘Ocean’s Eleven’, ‘Seven’, ‘Moneyball’ and ‘Once Upon a Time in Hollywood’.

Pitt has worked hard for his awesome physique throughout his career and he has influenced millions with his incredible acting skills. 

If you enjoyed this routine, check out some of our other male actor workout routines:

What do you think about Brad Pitt’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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