The Weight-Lifting Workout Brad Pitt Used To Create His Fight Club Physique

This is the routine Pitt used to bring the legendary Tyler Durden to life back in 1999
09:00, 07 Jan 2021

It’s been more than twenty years since the David Fincher masterpiece Fight Club premiered for the first time, and after two decades the adaptation of the Chuck Palahniuk novel of the same name has become one of the most talked about movies in recent history. Not least because of Brad Pitt’s turn as Tyler Durden.

Let’s face it, Durden could be the coolest movie character of all time and a lot of that was down to Pitt’s stupendously shredded physique. Even today, two decades on from the film’s release, fitness forums and bodybuilding websites are routinely bombarded with topics and questions on Pitt’s Fight Club routine. 

We decided to do some digging and below we’ve managed to break down near enough the exact routine Pitt used in preparation for his most famous (and fittest) role to date...


Monday: Chest

Fight Club, Fox 2000 Pictures
Fight Club, Fox 2000 Pictures

- Push Ups: Sets: 3, Reps: 25 

- Bench Press: Sets: 3, Reps: 25, 15 and 8

- Nautilus Press: Sets 3, Reps: 15

- Incline Press: Sets 3, Reps: 15

- Pec Deck: Sets 3, Reps: 15

Tuesday: Back

- Pull Ups: Sets: 3, Reps: 12-15

- Seated Rows: Sets: 3, Reps: 12-15

- Lat Pull Downs: Sets: 3, Reps: 12-15

- T-Bar Rows: Sets: 3, Reps: 12-15


Wednesday: Shoulders

Fight Club, Fox 2000 Pictures
Fight Club, Fox 2000 Pictures

- Arnold Press: Sets: 3, Reps: 12-15

- Lateral Raises: Sets: 3, Reps: 12-15

- Front Raises: Sets: 3, Reps: 12-15

Thursday: Biceps & Triceps

- Preacher Curls: Sets: 3, Reps: 12-15

- EZ Cable Curls: Sets: 3, Reps: 12-15

- Hammer Curls: Sets: 3, Reps: 12-15

- Push Downs: Sets: 3, Reps: 12-15

Friday & Saturday: Cardio

- Treadmill: One hour at 80-90 percent of maximum heart rate

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