Brad Pitt Troy Workout Routine

William Bradley, commonly known as “Brad Pitt is a popular film actor and producer. He has been rewarded with a Golden Globe Award which is a tribute given by Hollywood Foreign Press Association and a Screen Actors Guild Award which is rewarded by Screen Actors Guild‐American Federation of Television and Radio Artists in recognition of extraordinary performance. In addition to this, he also received 3 Academy Award nominations but most important of all is the LABEL which says he is one of the most attractive men of the world and this attraction is only because of the muscular and massive body he has especially when he prepared himself for the movies like fight club and troy in which he caught the attention of the viewers.

How To Look Like Brad Pitt In The Movie Troy?

Brad Pitt appeared in 2004 epic war movie as Achilles who is a character of a Greek hero from the Trojan War and to look like him, Brad had to work really hard as he went to 150-160 pounds to be appearing in 1999’s movie Fight Club and again, he needed to get beefed up at least 185 pounds of solid muscles mass for the movie Troy. For the movie, he divided his workout into two phases:

  • Bulking Up Workout Phase
  • Cutting Workout Phase

In the first phase, he tried to put on maximum lean muscles to come into the actual character of Achilles and once, he achieved the actual muscle mass, he entered into the second phase in which, he tried to burn of body fat while still maintaining required muscles mass. We recommend fat burners as seen on Shark Tank tv show.

Brad Pitt Achilles Workout

Brad Pitt workout for Troy was consisted upon heavy exercises for compound or multiple muscle groups such as:

During the workout, he used 6-12 reps but kept the repetition range lower. Movements with heavy weigh but lower repetition has been proven to be very effective in gaining maximum muscles development especially after the successful body transformation of Brad in Troy. Here it is also important to keep in mind that Troy Brad Pitt workout was not backed up by cardio during the bulking up phase so weight and muscles can be developed at the same time. Once the phase was completed successfully, the cutting body fat phase was initiated to help cutting off fat and putting on lean and absolutely defined muscles.

Brad Pitt Workout Troy

Brad Pitt was spending two hours every day from Monday to Friday. Additionally, he was also taking sword training session which is not included into this workout routine. The main target to achieve was to get fully exhausted and each body part was tried to be made exhausted. Here is the schedule for workouts.

DaysMuscle GroupExerciseSetsReps
MondayChestBench press
Incline bench press
Cable crossovers
Dips
Dumbbell pullovers
5
6
6
5
5
6-10
6-10
6-10
Failure
10-12
Tuesday Back Wide grip chin-ups
T-bar rows
Seated pulley rows
Straight-leg deadlifts
6
5
6
6
Failure
6-10
6-10
15
Wednesday Legs




Calves
Squats
Leg presses
Leg extensions
Barbell lunges

Standing calf raises
Seated calf raises
6
6
6
5

10
8
8-12
8-12
12-15
15

10
15
Thursday Biceps & Triceps







Forearms
Barbell curls
Seated dumbbell curls
Concentration curls
Close-grip bench presses
Push-downs
One-arm dumbbell triceps extensions
Barbell French presses

Wrist curls (forearms on knees)
Reverse barbell curls
Wrist roller
6
6
6
6
6
6
6

4
4
6-10
6-10
6-10
6-10
6-10
6-10
6-10

10
8
to failure
Friday Shoulders




Abs
Seated barbell presses
Lateral raises
Bent-over lateral raises
Cable lateral raises
6
6
5
5
6-10
6-10
6-10
10-12

30 mins

This was a 3-Month Brad Pitt Troy Workout And Diet Program which included high intensity interval training, circuit resistance training and low intensity cardio training

Brad Pitt Diet For Troy

If you are think and want to put on massive muscle mass, you surely need to increase the amount of food you have every day and this will help you increase the muscles mass while also doing heavy weight lifting but when you eat more, you also gain fat which must be eliminated so you don’t look bulky as your main target is to look muscular not bulky with ugly layers of fat.

The same case was with Brad but as mentioned above he divided his training into two phases and this is what made him successful in bulking up and getting rid of excessive fat. To prepare himself for Troy, Brad had to give sacrifices even he had to quit smoking and harshly cut back chips and beer. However, he did not stop himself to have occasional treat such as McDonald’s McFlurry Shakes. During the training, he confined himself to the low carb but protein rich diets to physically prepare himself to fix into the role.

Recommended Number of Calories For Skinny Guys

If you are too skinny and striving to bulk up, you should increase the number of calories you take every day and consume at least 3500 to 4000 calories per day which should be consisted upon protein and complex carbohydrates. Use the following formula to calculate the amount:1g of protein for Ib of body weight and 1.5 g of complex carbs for Ib of body weight. Prepare your meal according to the recommended number and divide your meal into 6-7 meals a day. Find the list of meals below:

  • Breakfast: 7:00AM
  • Snack: 9:30AM
  • Lunch: 12:00PM
  • Snack: 2:30PM
  • Dinner:  5:00PM
  • Late night snack: 7:30PM
  • Pre-bed snack:  10:00PM

Final Words

Brad Pitt was successful in increasing his popularity as an attractive male among the people after appearing into TROY. The popular actor did not disappoint his fans and surprised by showing an amazingly muscular look after packing on pounds of lean muscles. There is no doubt that the success of Brad was his split training and he did not make the mistakes like other did by doing all the workouts for various parts of the body at the same day. His trainer was truly smart who recommended to work with different parts of the body on different days and that strategy was proven to be absolutely perfect and gave 100% results.