Brad pitt workout for Troy

stallion16 · 03-31-2005, 08:43 AM

There are tons of threads with people asking for what kind of routine pitt did to prepare for troy. Personally I don't really think his physique is as great as everyone says (yes its good, but ive seen much better). A friend of mine came across this information on a message board. Maybe it can help out some of you guys who want the brad pitt look.

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The Brad Pitt "Troy" plan

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I came across this, and I am looking for a new routine. Who better to copy than Brad Pitt. I guess Jennifer Aniston isn't included if you finish the program-

Brad Pitt had seven months before Troy started filming to get into shape. During the shoot he maintained his physical appearance because the scenes weren’t shot chronologically. Pitt maintains that his workout for Troy was the most aggressive he had ever done. Through interviews and rumors on set we get some hints of Pitt’s workout. The rest we can reverse engineer.

To start, Brad’s character for Troy, Achilles, was well built but not overly muscular. He is not built like a bodybuilder. The key here is proportion. Many amateur bodybuilders and weightlifters have big arms and chests and small shoulders and backs. The problem exists because everyone feels the need to be a big shot on the bench press or impress the ladies with bicep curls. Look at some stills from Troy; Brad has very developed shoulders and an excellent back. His chest is built, but is in proportion. Also, you can notice that his upper chest is especially built, rather than the lower part that bench pressing emphasizes. Also, his legs are not overly muscular at all. In addition to his muscular development, Brad has very low body fat. Without low body fat, all his added muscle would look make him look bulky and slow.

Since Brad had seven month to get into shape for Troy, our workout will be over a seven month period. We will have a two step approach, as trying to get your body fat levels low to quickly would make it difficult to put on muscle. (note that if you have a lot of muscle you could skip to the second phase) The first step of our approach is a four month bulking phase but not in the traditional sense. We will completely avoid things like squats, deadlifts, and bench press. These will add mass in all the wrong places if you are going for Pitt’s look. Instead, we will focus on bulking up the upper and middle back, the shoulders (especially the read deltoid, because it is necessary for superlative shoulders and because it is underdeveloped in most people), and the upper chest. Only moderate amounts of cardio will be performed in step one, and this is only to get you ready for step 2.

The second step will be a three month cutting phase with an emphasis on getting a “hard” physique. I say “hard” rather than ripped because there is a difference. We are not necessarily concerned with how ripped you can get, or how many striations (or cuts) your chest can have. Instead, we want your muscle to simply be hard. The problem with many bodybuilding approaches is that, while size is indeed added quickly, muscular density actually decreases. This is because the number of muscle fibers stays relatively the same while there is more “fluid” in the muscle. Thus, as the muscle gets larger the resting tension or firmness decreases. We want to actually add density in the second step, and to do this we will choose exercises that will build the muscle fibers themselves and not the fluid around them, and we will also choose exercises that will increase capillary density. Capillary density is achieved through high rep bodyweight exercises. Think sets of pushups not endless curls with 5 pound dumbbells. Workouts with successive bodyweight exercises with little rest in between will also help you lose bodyfat, as they are similar to interval training workouts in the effect on your body. In addition to these pseudo interval workouts, you will also be doing pure running interval workouts. (While we usually don’t care what type of exercise you do for intervals, here you have to do running because the associated muscular development will give you the lower body similar to Pitt’s) Don’t fear losing muscle mass with all these intervals; Olympic sprinters do tons of interval training (otherwise known as a series of sprints) and their physiques aren’t exactly weak. Just one last point: the mechanics behind the second step might be confusing at first, but really what we are doing is avoiding the middle range of reps. We use low reps to work out the muscle fiber itself to gain strength and hardness, and we use high reps to gain the capillary density. The midrange of reps is ignored because we don’t want useless bulk or a pumped up look.

Enough said; let’s get to the workout, which we have broken down into two phases:

Phase 1: Bulking

Day 1: Upper Chest/ Shoulders, Triceps, Abs

3 sets x 10 reps Inclined Dumbbell Press

2 sets x 10 reps Military Press

2 sets x 12 reps Arnold Press

2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

2 sets x 8 reps skull crushers

Day 2: Back/Traps/Biceps

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

3 sets x 10 reps preacher curls

Day 3: Cardio

30 minutes running at moderate pace

Day 4: Shoulders/ Upper Chest

2 sets x 10 reps Military Press

2 sets x 12 reps Arnold Press

2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

3 sets x 10 reps Inclined Dumbbell Press

Day 5: Back/Cardio

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

30 minutes running at moderate pace

Day 6: Cardio (note if you want the weekend off do this cardio on day 2)

30 minutes running at moderate pace.

Day 7: Rest

Phase 2: Cutting (“hardening”)

Day 1: Shoulders/Upper Chest

2 sets x 6 reps Military Press

2 sets x 8 reps Arnold Press

2 sets x 8 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 10 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

3 sets x 10 reps Inclined Dumbbell Press

Day 2:

Part 1:

Perform these exercises in succession, then rest for 30 seconds. Repeat this until you can’t anymore. Note that I say ½ max for each exercise. This means that before you start this phase you need to find out the maximum number of each exercise you can do, and then do half as many in this routine. Eventually you will need to increase the amount because your endurance will improve.

½ max Pushups

½ max Pull ups

½ max Sit ups

½ max Triangular pushups

30 seconds rest

Part 2:

20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.

30 seconds sprint (run as fast as you can for 30 seconds)

1 minute rest

Day 3:

Part 1:

30 minutes running at a moderate pace.

Part 2:

20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.

30 seconds sprint (run as fast as you can for 30 seconds)

1 minute rest

Day 4: Back/Traps/Biceps

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

3 sets x 10 reps preacher curls

Day 5: Cardio

1 hour of running at a moderate pace

Day 6: Perform the same workout as Day 2. Don’t do the sprints if you feel very worn out.

Day 7: Rest

Note for this workout if you start to feel burned out cut out Day 4 or Day 5 until you feel better.

eggy_wont_grow · 03-31-2005, 08:53 AM

*waits for the swarms of teens, all 150lbs and cutting, to come rushing to this thread*

got brad pitt?

-Moores Gym- · 03-31-2005, 08:56 AM

lmao what on earth is even remotely special about Brad Pitt's body?? there are a ton of guys on this website who are more built/cut than he is, and you dont see no big articles on how they got like that..

eggy_wont_grow · 03-31-2005, 08:57 AM

Quote:

Originally Posted by -Moores Gym-

there are a ton of guys on this website who are more built/cut than he is, and you dont see no big articles on how they got like that..

nope, all you need is cell tech

got celltech?

stallion16 · 03-31-2005, 08:58 AM

Quote:

Originally Posted by eggy_wont_grow

*waits for the swarms of teens, all 150lbs and cutting, to come rushing to this thread*

got brad pitt?

haha, don't kill the messenger, THis information was simply passed on to me. Personally, I think the techniques that youll find on this website, combined with a sound diet will get you a nice physique

stallion16 · 03-31-2005, 09:04 AM

btw, one thing that is ver wrong with this routine is that there doesn't seem to be any leg workout

lionheart21 · 03-31-2005, 10:01 AM

Quote:

Originally Posted by -Moores Gym-

lmao what on earth is even remotely special about Brad Pitt's body?? there are a ton of guys on this website who are more built/cut than he is, and you dont see no big articles on how they got like that..

BUMP

2pounds · 03-31-2005, 10:04 AM

Quote:

Originally Posted by stallion16

btw, one thing that is ver wrong with this routine is that there doesn't seem to be any leg workout

they are talking about the brad pitt look, he has no legs

USMuscle9403 · 03-31-2005, 10:05 AM

Quote:

Originally Posted by stallion16

btw, one thing that is ver wrong with this routine is that there doesn't seem to be any leg workout

Because working legs is too hard

kmac12 · 03-31-2005, 10:06 AM

Quote:

Originally Posted by -Moores Gym-

lmao what on earth is even remotely special about Brad Pitt's body?? there are a ton of guys on this website who are more built/cut than he is, and you dont see no big articles on how they got like that..

Yes, you are right that he does not have a 1 in a million body like Ronnie Coleman or so on.

But, in Troy and Fight Club, he did look awesome. Not for a prof bodybuilder, but just for a ripped guy.

Most guys would kill for a body like that (as you say, just not as many on this forum).

He definately worked hard for it.

brough1 · 03-31-2005, 10:07 AM

I just watched Troy about 10 minutes ago how mad!

ironyoshi · 03-31-2005, 11:02 AM

A workout without a leg day isn't a workout

Man, I_m Big · 03-31-2005, 11:05 AM

I like how people actually think that this workout will give people the "Brad Pitt" body. I'm selling magic beans as well in case anyone's interested.

kmac12 · 03-31-2005, 11:07 AM

Quote:

Originally Posted by Man, I'm Big

I like how people actually think that this workout will give people the "Brad Pitt" body. I'm selling magic beans as well in case anyone's interested.

Who even knows if its real?

stallion16 · 03-31-2005, 11:18 AM

Quote:

Originally Posted by Man, I'm Big

I like how people actually think that this workout will give people the "Brad Pitt" body. I'm selling magic beans as well in case anyone's interested.

very few people will have the brad pitt body, their genetics just aren't the same. The person who wrote up this workout is obviously looking at Pitt's strong points in his physique and is designing a workout to maximize the size of those particular body parts. Or w/e. Point is, this is just another type of workout. People make too big a deal out of routines. Diet is 70% of the equation.

Trappy · 03-31-2005, 11:21 AM

Quote:

Originally Posted by kmac12

Yes, you are right that he does not have a 1 in a million body like Ronnie Coleman or so on.

Ronnies body is more like one in 6 billion

itsurboyS · 03-31-2005, 11:23 AM

Quote:

Originally Posted by kmac12

Yes, you are right that he does not have a 1 in a million body like Ronnie Coleman or so on.

But, in Troy and Fight Club, he did look awesome. Not for a prof bodybuilder, but just for a ripped guy.

Most guys would kill for a body like that (as you say, just not as many on this forum).

He definately worked hard for it.

eww who the hell would wanna look like ronnie coleman??

K_muscle · 03-31-2005, 11:24 AM

Quote:

Originally Posted by stallion16

very few people will have the brad pitt body, their genetics just aren't the same. The person who wrote up this workout is obviously looking at Pitt's strong points in his physique and is designing a workout to maximize the size of those particular body parts. Or w/e. Point is, this is just another type of workout. People make too big a deal out of routines. Diet is 70% of the equation.

Most guys I know have a better body than Brad Pitt and don't even workout. He's skinny.

kmac12 · 03-31-2005, 11:24 AM

Quote:

Originally Posted by Trappy

Ronnies body is more like one in 6 billion

very true.

Anyone making comparisons to Ronnie or even other top bber's should realize that it is their life. For actors, they might only need to be fit for one movie every few years.

Im sure Ronnie sucks at acting compared to DeNiro.

Trappy · 03-31-2005, 11:28 AM

Quote:

Originally Posted by kmac12

very true.

Anyone making comparisons to Ronnie or even other top bber's should realize that it is their life. For actors, they might only need to be fit for one movie every few years.

Im sure Ronnie sucks at acting compared to DeNiro.

Deniro had a half decent physique in Ragng Bull at one point in the movie, before he turned fat. Not like an amazing physique, but probably somewhere on par with Pitt in his earlier films. Haven't seen it in a while though.. may need someone else to clarify.

kmac12 · 03-31-2005, 11:51 AM

Quote:

Originally Posted by Trappy

Deniro had a half decent physique in Ragng Bull at one point in the movie, before he turned fat. Not like an amazing physique, but probably somewhere on par with Pitt in his earlier films. Haven't seen it in a while though.. may need someone else to clarify.

The most amazing transformation ive seen is Christian Bale. He lost 60lbs for the Machinist!!!!

He went from 180 - 120lbs. He looks so sick in that movie!

Also, he had to quickly gain that weight back for Batman within a few months. He said he ate really crappy food like doughnuts and stuff to gain weight. He looks kinda fat in some photos now.

He looked tight in American Psycho! My idea of the ideal physique.

lionheart21 · 03-31-2005, 11:53 AM

Quote:

Originally Posted by ironyoshi

A workout without a leg day isn't a workout

Thats quote-worthy.

WANKA · 03-31-2005, 12:20 PM

dunno if this is on here (didn't check) but the other guy (the guy from Incredible Hulk) is big, he has a thick chest.

http://home.primus.ca/~liam3/images/troy/troy_lg_45.jpg

not sure how to put a link, i'll get it though

Chris Tempest · 03-31-2005, 12:35 PM

Quote:

Originally Posted by stallion16

btw, one thing that is ver wrong with this routine is that there doesn't seem to be any leg workout

Didn't they use some stand in legs on the movie because he didnt want his skinny twigs shown on the big screen?

Runnin12 · 03-31-2005, 12:36 PM

Man so many playa hatas on this site. I am sick and tired of 150-160 pound kids ragging on brad pitts troy look when his build looks better then over half the people here. If you dont have anything good to say dont post it. He is like 200 pounds with low bf its ridiculous. He is not a freakin bodybuilder so stop bitching he looks good.