The Fight Club Body — How to Train Like Brad Pitt (But Better)

🥊 Scroll down to download the full Fight Club Training Plan for free!

The Truth About Brad Pitt’s Fight Club Workout

Brad Pitt’s Fight Club physique became legendary the moment he took his shirt off as Tyler Durden. But here’s the truth: his actual training plan was far from optimal. Brad followed a six-day bro split — chest Monday, back Tuesday, shoulders Wednesday, arms Thursday, and steady-state cardio on Friday and Saturday. Oh, and no leg day.

While this approach can build some muscle, it’s not efficient for most natural lifters. Training each muscle just once per week leaves days of potential growth untapped. Research shows muscles should be trained at least twice per week for optimal hypertrophy and strength development.

On top of that, Brad’s diet was all over the place — over 300 grams of protein per day with almost no fat, a combo that can tank testosterone and limit performance. If you want to look lean and athletic while staying healthy, you’ll want to approach both training and nutrition differently.

A Smarter Plan to Get the Fight Club Look

Instead of following a split meant for enhanced bodybuilders, this plan uses an athletic bodybuilding approach — a 4-day-per-week program inspired by how MMA fighters train. You’ll build muscle while improving endurance, coordination, and athletic performance.

Pair this with a balanced, high-protein diet (around 1g protein per pound of body weight, plus carbs and healthy fats to fuel training and support hormones), and you can add muscle while losing fat — especially if you’re newer to lifting or coming back after a break.

🥊 Download the free Fight Club Training Plan below to get the full workouts, progressions, and diet guidelines!

Disclaimer:
This content is for educational and entertainment purposes only. Always consult a medical professional before starting a new training or nutrition plan, especially if you have any health conditions or injuries.