Brad Pitt’s Troy Workout: How He Built Achilles’ Physique
When Brad Pitt took on the role of Achilles in Troy, he had six months to transform his body into that of a Greek warrior. The result was one of the most memorable physiques in movie history: lean, athletic, and powerful, yet still functional for a warrior on the battlefield.
This wasn’t Brad’s first time getting into incredible shape. Five years earlier, he had leaned down to about 155 pounds for Fight Club. But in Troy, he needed more size and presence. By the time filming began, he weighed closer to 185 pounds—a full 30 pounds heavier, with most of that coming from added muscle.
The Training Approach
Brad’s trainer modeled his program after the build of Greco-Roman wrestlers. That meant less focus on a big chest and more emphasis on the back, shoulders, and arms. A strong posterior chain gave his physique that powerful, battle-ready look, while also helping him move and fight like a true warrior.
The program was simple but intense. Instead of doing endless sets, Brad focused on six to eight hard-working sets per muscle group, performed close to failure. This ensured every rep counted and kept junk volume to a minimum. His trainer also pushed the principle of progressive overload—gradually increasing weight or reps over time to keep his body adapting. Brad may not have loved this high-intensity style at first, but it quickly paid off. As his trainer put it, “discomfort is where all the change takes place.”
The Diet Behind the Physique
Unfortunately, Brad’s diet for Troy followed the typical Hollywood approach at the time: chicken, broccoli, and brown rice, repeated multiple times a day. While it delivered results, this style of dieting is overly restrictive, nutrient-deficient, and hard to sustain.
A better approach is to build meals around lean protein, healthy fats, starchy carbs, and plenty of vegetables. This gives the body everything it needs to grow and recover, while still leaving room for variety and enjoyment. Training is already demanding—your nutrition should support it, not make the process harder.
Building Your Own Warrior Body
If you want to train like Brad Pitt did for Troy, the formula is clear. Focus on a balanced bodybuilding program with an emphasis on back, shoulders, and arms, use progressive overload to keep pushing your limits, and fuel your body with a whole-food diet instead of restrictive meal plans. Consistency and intensity are what made the difference for Brad—and they’ll do the same for you.
Disclaimer:
This workout plan is inspired by celebrity training methods and adapted for general fitness education. It is not a substitute for personalized medical or professional training advice. Always consult a qualified healthcare provider before beginning any new exercise or nutrition program, especially if you have existing conditions or injuries.