Build Lean Muscle at Home With Brad Pitt's Fight Club Training Plan

The reason why there are so many fighting movies is because fighting is a great metaphor for life. Can you take the hits? Can you get up if you get knocked down? But while there have been loads of movies about fighting, nobody has looked better playing a fighter than Brad Pitt.

Whether in Fight Club, Snatch or going toe-to-toe with Bruce Lee in last year's Once Upon a Time in Hollywood, Pitt knows how to build a fighters' physique. But, if we're honest with ourselves, it's Pitt's Fight Club lean muscle that we all want.

Reportedly, Pitt weighed around 70 kilos and had a body fat percentage of just 6 per cent for the role. That obviously takes a lot of commitment, and is as much about diet as it is about training. “He’s a genetic freak," said Damon Caro, the film's stunt co-ordinator. "Brad’s got the ability to do whatever he wants to do. He can build up, but for that one he got lean, so while he was working out and lifting he was restricting his calories. I mean he was shredded for that film.”

Still, we expect you want to know what Pitt was lifting, right? Well, below you'll find his complete Fight Club workout. Turns out, Pitt split his workouts to focus on one muscle group each day, before finishing off with two tough cardio workouts.

Before you attempt the training plan yourself, be warned: this one isn't easy. But to help you get through the endless press-ups, pull-ups and bicep curls remember this: Brad Pitt doesn't quit, and neither should you.

Brad Pitt's Fight Club Workout

Monday — Chest

• Press-ups — Three sets of 25 reps
• Floor press — Three sets of 25, 15 and eight reps
• Alternating floor chest press — Three sets of 15 reps
• Chest flies — Three sets of 15 reps

Tuesday — Back

• 25 pull-ups — Three sets to fatigue (use our towel hack to do these)
• Dumbbell rows — Three sets of 10
• Dumbbell deadlift — Three sets of 10

Wednesday – Shoulders

• Arnold press — Three sets of 10
• Laterals — Three sets of 10
• Front raises —Three sets of 10

Thursday – Biceps & Triceps

• Preacher curls — Three sets of 10
• Bicep curls — Three sets of 1o
• Hammer curls — Three sets of 10
• Chair Dips — Three sets of 10

Friday & Saturday – Cardio

• Running — one hour at 80 to 90 per cent of your maximum heart rate

Home Gym Kit List

Green Bay Neoprene Coated Kettlebell, 16kg

Sportout Skipping Rope

LinkLvoe Suspension Trainer Kit

Vellio Shine Resistance Band Set with Door Anchor Ankle Straps and Carry Case

Reuvv 20kg Adjustable Weighted Vest

Reebok 7mm Training Mat

Therabody Theragun Prime Massage Gun

TOMSHOO 5 Pack Resistance Loop Band Set

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