Heres Brad Pitt's Troy workout.

TheARMStud · 01-31-2006, 02:47 PM

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.

The Big B · 01-31-2006, 02:53 PM

The Man Was A Beast!

Oz Enhanced · 01-31-2006, 03:02 PM

wow what an agressive workout lol

Mr.Brown · 01-31-2006, 03:43 PM

Quote:

Originally Posted by The Big B

The Man Was A Beast!

Yeaaaaaa, I've seen better physiques at my local gym.

SkeetSkeet · 01-31-2006, 05:41 PM

lol a good way to get flamed here is praise brad pitt in anyway

BGS · 01-31-2006, 05:50 PM

I think it's a good post, the workout seems like it would be great for someone looking to get rid of some BF.

I think the it's the unhealthy man crush people are busting your ballz about

houstonwehaveaproblem · 01-31-2006, 06:20 PM

can you please reverse engineer Nicolas Cages workout for Raising Arizona....been trying to get that skinny, crackhead look for years...just cant figure it out, thanks in advance.

Random907 · 01-31-2006, 07:00 PM

source of info?

TheARMStud · 01-31-2006, 07:25 PM

My dads best friend trained with Brad during a couple shoots.

DrewZ · 01-31-2006, 07:28 PM

Quote:

Originally Posted by TheARMStud

My dads best friend trained with Brad during a couple shoots.

Uh oh. Hope we don't have another Kingfish on our hands!

TheARMStud · 01-31-2006, 07:30 PM

Hows your mom doing DrewZ?

Xyzsurfing · 01-31-2006, 07:30 PM

I'm sure it worked for him. I'm sure he doesn't train his legs that much. I know in Fight Club his lower body was small so was his upper body he was just really ripped with "some" muscles, but his low b/f made the muscles appear bigger and so does tv/movies. Just get your b/f super low and follow a basic lifting plan and you can achieve his Fight Club look. But for Troy, yeah he had to get bulked up with more muscle, so I'm sure he arranged a chef to cook him his high-protein meals everyday and prolly followd a routine like this or this one. Cause his legs aren't that big in Troy either just cut up.

DrewZ · 01-31-2006, 07:37 PM

Quote:

Originally Posted by TheARMStud

Hows your mom doing DrewZ?

WHO'S your mom doing ARMstud?

LatissimusDorsi · 01-31-2006, 07:48 PM

Quote:

Q: Can you talk about your training regimen?

BRAD: It sucked. It was brutal. I started out about six months ahead, going in. I got a guy who knew what he was talking about. It was four meals a day of protein and low-carb. It was quitting smoking. And it was two, three hours in the gym, getting to a point of absolute discomfort. After three months I finally started to enjoy it. And on top of that we have sword lessons.

Q: And you’re still not smoking?

BRAD: No, I picked it up again. I’ve actually picked it up, then quit, and then picked it up again.

From http://www.cinecon.com/news.php?id=0405101

I actually thought he spent his money on a 'good' PT but he instead got a guy who 'knew what he was talking about' which threw him in the gym for three hours and gave him 4 low carb meals a day?

the iron addict · 01-31-2006, 08:21 PM

WOW, what a stunning revalation, a workout witout doing legs!

No deadlifting, no squating, yeah what a beast..LMFOA.

Iron Addict

dbcb314 · 01-31-2006, 08:24 PM

Quote:

Originally Posted by the iron addict

WOW, what a stunning revalation, a workout witout doing legs!

No deadlifting, no squating, yeah what a beast..LMFOA.

Iron Addict

Hahahaha. You come here just for the laughs don't you hahahaha... i dont blame you. everytime you post something good about training some idiot disagrees with it. oh well...

Bupolo · 01-31-2006, 11:07 PM

Well Pitt was pretty ripped in that movie. However, I've heard that the director had to get a stunt double in when there were those shots of him "running." Evidently, the director was not too pleased with Pitt's leg development, which would make sense based on this analysis. I'm not exactly sure how you'd put on a "lot" of muscle if you don't do legs. Don't you need to work your legs to increase your testosterone in order to help you build muscle in the rest of your body? Maybe I'm wrong.

However, I think that the "bulking" for 4-5 months, and then cutting is a pretty efficient way to do it. Anyone disagree with that (that is assuming that you're not trying to put on years of muscle)?

Samoan Warrior · 01-31-2006, 11:13 PM

Alot of people are missing the point when looking at that workout.Pitt wasnt playing a bodybuilder with awesome quad develpoment,he was playing a warrior who would of spent years sword fighting.Hence the upper back work and alot of shoulder work.Do a little bit of sledgehammer GPP and you will know what i am talking about.

myke · 01-31-2006, 11:34 PM

I dont think he would have time to spend 4-5 months bulking up. Im sure he was working on other movies in the mean time. I dont think the other directors wouldnt like it if he was gaining weight durring the filming of their film.

adoniscomplex · 01-31-2006, 11:36 PM

this work out is a huge step up from the one he did for fight club which was bascially science retarded

9cyclops9 · 01-31-2006, 11:54 PM

Quote:

Originally Posted by myke

I dont think he would have time to spend 4-5 months bulking up. Im sure he was working on other movies in the mean time. I dont think the other directors wouldnt like it if he was gaining weight durring the filming of their film.

He hadn't done another film since 2002. He could have taken more time if he wanted.

TheARMStud · 02-01-2006, 01:05 AM

Pitt vs. Mark Wahlberg? Who'd win?

beer20 · 02-01-2006, 01:15 AM

Quote:

Originally Posted by TheARMStud

Pitt vs. Mark Wahlberg? Who'd win?

LOL
who cares... maybe would would all get lucky and they would both lose....

Xyzsurfing · 02-01-2006, 05:56 AM

For how many peopple joke about Pitt cause hes not a "beast", who IS going to be a BEAST? I think his body is perfect. I would love to get my body like his. Not everyone is going to be some huge powerlifter or 280lb bodybuilder, nor do alot of guys want to be. Some people just want to have a nice body with some muscle on them like Pitt in Troy and be perfectly satisfied. So I think a routine like this is perfect for someone who just wants a decent body but stay lean. I mean you'd have to throw in some Squats and Deadlifts somewhere in there.

kalagan · 02-01-2006, 06:42 AM

Quote:

Originally Posted by TheARMStud

My dads best friend trained with Brad during a couple shoots.

YOu're joking, right ?

kalagan · 02-01-2006, 06:46 AM

Quote:

Originally Posted by TheARMStud

Pitt vs. Mark Wahlberg? Who'd win?

marky mark will win...

Big Will C · 02-01-2006, 08:48 AM

Quote:

Originally Posted by Xyzsurfing

Not everyone is going to be some huge powerlifter or 280lb bodybuilder, nor do alot of guys want to be. Some people just want to have a nice body with some muscle on them like Pitt in Troy and be perfectly satisfied.

Then they should clutter up another forum. If you never noticed, this is BODYBUILDING.COM, not skinnyguyswithlowbodyfatandsom************. That's why this forum and lots of its members get ridiculed so often on other forums which actually stick to the topic they promote.

For you guys wanting Brad Pitt's or Marky Mark's physique, I believe Men's Health magazine has a forum.

Flame away kids.

adidamps2 · 02-01-2006, 09:44 AM

Quote:

Originally Posted by Bupolo

Well Pitt was pretty ripped in that movie. However, I've heard that the director had to get a stunt double in when there were those shots of him "running." Evidently, the director was not too pleased with Pitt's leg development, which would make sense based on this analysis. I'm not exactly sure how you'd put on a "lot" of muscle if you don't do legs. Don't you need to work your legs to increase your testosterone in order to help you build muscle in the rest of your body? Maybe I'm wrong.

However, I think that the "bulking" for 4-5 months, and then cutting is a pretty efficient way to do it. Anyone disagree with that (that is assuming that you're not trying to put on years of muscle)?

my wife reads those stupid acter mags and she read that he (Brad) was displeased with the way his calves/legs looked. and thats why he had a calf stand in for the leg shots...but actually who cares, so he had a decent build during the shoot, just no legs.

kalagan · 02-01-2006, 09:58 AM

Quote:

Originally Posted by Big Will C

Then they should clutter up another forum. If you never noticed, this is BODYBUILDING.COM, not skinnyguyswithlowbodyfatandsom************. That's why this forum and lots of its members get ridiculed so often on other forums which actually stick to the topic they promote.

For you guys wanting Brad Pitt's or Marky Mark's physique, I believe Men's Health magazine has a forum.

Flame away kids.

let's be serious just a minute: everybody don't want to look like a Huge BB. I really think that in "Fight Club" or "Troy" Brad has a very good body, muscular and with a very low bf %.

I will be very happy to see a picture of most of the guys here : that's sure that 90 % of the people haven't a body like him.

When i see a pic of Marky Mark or Pitt i think : "wow..these guys are in very good shape..this is the kind of body i'm looking for" but when i see a pic of Coleman i just say "WOW..this guy is frightening..he's really to big !!".

More, if your goal if to look like one of this actors i think that it's more realistic than to be like Coleman...

604canuck · 02-01-2006, 11:49 AM

not that it matters but I doubt he was eating just 4 meals. Probably 4 meals and then 3-4 shakes. Anways here is a link to website that has his trainer, same guy that maguire used for spiderman. The "guy he knew" was a professional trainer. And the 3-4 hours spent in the gym usually means 30 mins stretching hour of weights then what ever training they have to do. Yup I wanted that look aswell. http://holisticfitness.com/news/archive/Ppl070704.jpg
http://holisticfitness.com/news/#