Brad Pitt Workout For Troy

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 19 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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20%

The Brad Pitt workout and diet was designed to transform him into Achilles for Troy. Transforming into Achilles meant becoming a character idealized in many books and movies. Known for having an absolutely symmetrical body, Brad Pitt says this was the toughest workout he has ever done.

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Description


Day 1 - Chest and Shoulders

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  1. Do 20 minutes on Treadmill (@2% Incline)
  2. After 10 minutes, make sure your heart rate is @75%
  3. After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
  4. Ab Circuit (x4 times total sets)
  5. 2 minutes treadmill @ 85% heart rate (160 BPM)
  6. Ab Circuit (x4 times total sets)
  7. Do 2 minute sprint between each ab circuit
  8. After 4th set of abs, end with run on treadmill for 5 minutes @87%



After doing cardio/abs, they would have specific body parts they would work on. They would start each weak with chest / shoulder muscles. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.” Here’s the Monday weightlifting routine:


Circuit
Dive Bomber Push-Up demonstrationPlay Dive Bomber Push-Up demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Tuesday Legs

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  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts


Circuit
Single Leg Squat (pistol) demonstrationPlay Single Leg Squat (pistol) demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lunge Heel Kick demonstrationPlay Lunge Heel Kick demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lateral Shuffle demonstrationPlay Lateral Shuffle demonstration
3 sets, 60s, (rest 60s)
3 sets back to back
Time between exercises: 60s
Show Alternative Exercises
Duck Walk demonstrationPlay Duck Walk demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 15 reps, (rest 60s)
15 each leg
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
3 sets, 20-30 reps, (rest 60s)
20-30 jumps each side
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday Abs

Scroll to top
  1. Do 20 minutes on Treadmill (@2% Incline)
  2. After 10 minutes, make sure your heart rate is @75%
  3. After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
  4. Ab Circuit
  5. 2 minutes treadmill @ 85% heart rate (160 BPM)
  6. Repeat Ab Circuit (x3 more times)
  7. Do 2 minute sprint between each ab circuit
  8. After 4th set of abs, end with run on treadmill for 5 minutes @87%


Circuit
Double Crunch demonstrationPlay Double Crunch demonstration
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Bridge Hip Abduction demonstrationPlay Side Bridge Hip Abduction demonstration
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
2B. V-up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Triceps Plank Extension demonstrationPlay Triceps Plank Extension demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
2E. V-up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ball Leg Curl demonstrationPlay Ball Leg Curl demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Decline Sit Up demonstrationPlay Decline Sit Up demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hip Flexion with Band demonstrationPlay Hip Flexion with Band demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Thursday Arms

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Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Twisting Standing Dumbbell Biceps Curl demonstrationPlay Twisting Standing Dumbbell Biceps Curl demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday Chest and Shoulders

Scroll to top
  1. Do 20 minutes on Treadmill (@2% Incline)
  2. After 10 minutes, make sure your heart rate is @75%
  3. After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
  4. Ab Circuit (x4 times total sets)
  5. 2 minutes treadmill @ 85% heart rate (160 BPM)
  6. Ab Circuit (x4 times total sets)
  7. Do 2 minute sprint between each ab circuit
  8. After 4th set of abs, end with run on treadmill for 5 minutes @87%



After doing cardio/abs, they would have specific body parts they would work on. They would start each weak with chest / shoulder muscles. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.” Here’s the Monday weightlifting routine:

Circuit
Double Crunch demonstrationPlay Double Crunch demonstration
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Bridge Hip Abduction demonstrationPlay Side Bridge Hip Abduction demonstration
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dive Bomber Push-Up demonstrationPlay Dive Bomber Push-Up demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Saturday Legs

Scroll to top
  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts
Circuit
Single Leg Squat (pistol) demonstrationPlay Single Leg Squat (pistol) demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lunge Heel Kick demonstrationPlay Lunge Heel Kick demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lateral Shuffle demonstrationPlay Lateral Shuffle demonstration
3 sets, 60s, (rest 60s)
3 sets back to back
Time between exercises: 60s
Show Alternative Exercises
Duck Walk demonstrationPlay Duck Walk demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
3 sets, 15 reps, (rest 60s)
15 each leg
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
3 sets, 20-30 reps, (rest 60s)
20-30 jumps each side
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/15/2020, UTC


Last Updated: 7/12/2021, UTC

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