We all remember the famous fighting scene in the film ‘Fight Club’, where Brad Pitt fights with his shirt off. Standing casually and confidently, flexing a barrel chest, toned arms and a sculpted 6 pack.

When you ask a young male “what’s your dream physique?” The Brad Pitt Fight Club Body is often mentioned.

Being overly muscularly and too lean are extremes of physical conditioning.

The Brad Pitt Fight Club Body seems to strike the perfect balance ; between muscle size and muscle definition. It’s also a popular look with the ladies!

Here is the LEP Fitness 8 week Brad Pitt Fight Club Body plan of action to help the average male achieve that heard turning physique you have always wanted . . .

Exercise Plan (8 Weeks) : Brad Pitt Fight Club Body

If you are unsure of any of the exercise below click ‘HERE’ to open up a new page, copy and paste the exercise and watch! (Scott Herman video’s are excellent and I would highly recommend his demonstrations.)

Day 1: Cardio, Chest, Shoulders, Triceps

– Cardio: 13 minutes on the fitness bike , 3 minute slow warm up, followed by 10 minutes (20s cycling as fast as possible, then 40s slow recovery cycling x 10 rounds = 10 minutes)

– Chest (60s rest between sets): Flat bench press 5 sets x 4-6 reps, Incline Dumbell press 3 sets x 8 -12 reps, Cable cross overs 3 sets x 15-20 reps

– Shoulders (60s rest between sets): Rear cable cross over flies 3 sets x 20-30 reps, Standing lateral raise 3 sets x 20-30 reps, Standing military shoulder press 3 sets x 6-8 reps

– Triceps (60s rest between sets): Push ups 3 sets (as many reps as possible),  Tricep extensions (cable) 2 sets x 15-20 reps

Day 2: Cardio & Abs

– Cardio: 45 minutes of steady state cardio on the fitness bike (50-60% of maximum heart rate for 45 minutes)

– Abs (Rest 30-60s between sets): Crunches 3 sets x 20-50 reps, Reverse crunches 3 sets x 20-50 reps, Bicycle crunches 3 sets x 20-50 reps, Back extensions (on the floor) 2 sets x 20-50 reps

Day 3: REST DAY

Day 4: Cardio, Legs

– Cardio : 13 minutes on the rowing machine , 3 minute slow warm up, followed by 10 minutes (20s rowing as fast as possible, then 40s slow rowing x 10 rounds = 10 minutes)

– Legs: Seated leg curl 5 sets x 8-12 reps, Squats 5 sets x 4-6 reps, Leg press 5 sets x 15-20 reps, Leg extensions 2 sets x 50 reps, Calf raise machine 4 sets x 25 reps

Day 5: Cardio & Abs

– Cardio : 45 minutes of steady state cardio on the cross trainer (50-60% of maximum heart rate for 45 minutes)

– Abs : Crunches 3 sets x 20-50 reps, Reverse crunches 3 sets x 20-50 reps, Bicycle crunches 3 sets x 20-50 reps, Back extensions (on the floor) 2 sets x 20-50 reps

Day 6: Back & Biceps

– 5-10 minute warm up on the fitness bike

– Back : Deadlifts 5 sets x 4-6 reps, Seated cable row 5 sets x 8-12 reps, Lateral pulldown (supinated close grip) 5 sets x 15-20reps

– Biceps: Barbell curls 3 sets x 4-6 reps, Dumbell Curls (alternating) 2 sets x 15 -20 reps (each arm)

Day 7 : REST DAY

Diet (8 weeks) : Brad Pitt Fight Club Body 

Brad Pitt is very lean (around 10% bodyfat) in Fight Club. In order to get this lean diet is ‘imperative’. If you decide not to follow the structured nutritional plan provided you will not be able to achieve your Fight Club body. There are 168hrs in the week, say you spend 5hrs in the gym each week, your left with 163hrs to either go backwards – by eating crap or move forwards via structured eating. Each meal must be viewed as a step closer to your Brad Pitt Fight Club Body , an opportunity to get leaner and opportunity to build muscle. Get organised by buying in a weeks worth of food. Save money by buying meats and fish from your local butchers. Save time by cooking 2 days worth of food in advance and storing in tupperware boxes.

Weeks 1-4 

Training Days (5x per week) 

Consume 3 to 4 litres of water per day

– Meal 1: 2 whole eggs + 2 egg whites cooked in 10g coconut oil + take 1 multivitamin

– Meal 2: 150g Chicken (cooked in 10g rapeseed oil), 50g brown rice, green vegetables

– Meal 3: 185g Cod, 50g brown rice, green vegetables

-Meal 4: 150g Chicken (cooked in 10g rapeseed oil), 200g sweet potatoes (cooked in 10g olive oil), green vegetables

– Meal 5: 150g lean mince meat (cooked in 10g coconut oil), green vegetables

– Pre Workout ( 15 minutes before workout ): 5g creatine + 20g vitargo + 20g PHD Amino Drive

– Post Workout (consume straight after workout ): 5g creatine + 50g whey protein shake

Non Training Days (2x per week) 

Consume 2-3 litres of water per day

– Meal 1: 2 whole eggs + 2 egg whites cooked in 10g coconut oil + take 1 multivitamin

– Meal 2: 150g salmon (cooked in 15g rapeseed oil) with green vegetables

 – Meal 3: 200g chicken (cooked in 10g olive oil) with green vegetables

 – Meal 4: 125g sirloin steak (cooked in 10g coconut oil) with green vegetables

 – Meal 5: 200g chicken (cooked in 10g olive oil) with green vegetables

 – Meal 6: 50g casein protein shake

Weeks 5-8

Training Days (5x per week) 

Consume 3 to 4 litres of water per day

– Meal 1: 2 whole eggs + 2 egg whites cooked in 10g coconut oil + take 1 multivitamin

 – Meal 2: 200g Turkey (cooked in 10g rapeseed oil), 50g Jasmine rice, green vegetables

 – Meal 3: 185g Hake, Pollock or monkfish, 50g jasmine rice, green vegetables

 – Meal 4: 200g Turkey (cooked in 10g rapeseed oil), 200g sweet potatoes (cooked in 10g olive oil), green vegetables

 – Meal 5: 200g prawns (cooked in 10g coconut oil), green vegetables

 – Pre Workout ( 15 minutes before workout ) : 5g creatine + 20g vitargo + 20g PHD Amino Drive

– Post Workout: 5g creatine (consume straight after workout ) + 60g whey protein shake

Non Training Days (2x per week)

consume 2 to 3 litres of water per day

– Meal 1: 2 whole eggs + 2 egg whites cooked in 10g coconut oil + take 1 multivitamin

 – Meal 2: 150g mackerel or salmon (cooked in 15g rapeseed oil) with green vegetables

 – Meal 3: 200g chicken (cooked in 10g olive oil) with green vegetables

 – Meal 4: 125g sirloin steak (cooked in 10g coconut oil) with green vegetables

 – Meal 5: 200g chicken (cooked in 10g olive oil) with green vegetables

 – Meal 6: 60g casein protein shake

Brad Pitt Fight Club Body : Weekly Check Ins

As a tool and to help you keep on track, take a full body front and back shot every Friday and save to your computer or phone. There is a great app called TIMERCAM so you can take pictures without needing a person to hold the camera. Were also very happy for you to send  your weekly pictures to LEP Fitness, we will keep a portfolio of your images and put together a collage to be proud of. LEP can also provide extra help.

Keep us up to date with your progress and feel free to ask any questions you may have along your journey. It’s amazing to see when a transformation pays off, so make-sure to keep sending your progress pictures to LEP Fitness. It is an absolute pleasure hearing your updates.

Best of luck guys.

Nick