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Brad Pitt Workout For Troy

By Chris Davis

Experience
Intermediate (2-3 years)
Time
45 minutes/day | 6 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Tone Body
Equipment
Bands, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Exercise Ball, Machine
Description

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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Week 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:


ExerciseSetsRepsRest
Circuit1A. Dive Bomber Push-Up
Dive Bomber Push-Up demonstrationPlay Dive Bomber Push-Up demonstration
38 - 1260s
1B. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
38 - 1260s
1C. Dumbbell Flys
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
38 - 1260s
1D. Cable Standing Fly
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
38 - 1260s
1E. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
38 - 1260s
1F. Dumbbell Lateral Raise
Dumbbell Lateral Raise
38 - 1260s
1G. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
38 - 1260s
1H. Rear Delt Raise
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
38 - 1260s
1I. Push-up
Push-up demonstrationPlay Push-up demonstration
3AMAP60s

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%


ExerciseSetsRepsRest
Circuit1A. Double Crunch
Double Crunch demonstrationPlay Double Crunch demonstration
12060s
1B. Side Bridge Hip Abduction
Side Bridge Hip Abduction demonstrationPlay Side Bridge Hip Abduction demonstration
12060s
1C. Superman from Floor
Superman from Floor demonstrationPlay Superman from Floor demonstration
12060s
Circuit2A. Reverse Crunch
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
32060s
2B. V-up
V-up demonstrationPlay V-up demonstration
32060s
2C. Triceps Plank Extension
Triceps Plank Extension demonstrationPlay Triceps Plank Extension demonstration
32060s
2D. Side Plank
Side Plank demonstrationPlay Side Plank demonstration
32060s
2E. V-up
V-up demonstrationPlay V-up demonstration
32060s
2F. Bicycle Crunch
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
32060s
2G. Leg Curl (on stability ball)
Leg Curl (on stability ball) demonstrationPlay Leg Curl (on stability ball) demonstration
32060s
2H. Decline Sit Up
Decline Sit Up demonstrationPlay Decline Sit Up demonstration
32060s
2I. Hip Flexion with Band
Hip Flexion with Band demonstrationPlay Hip Flexion with Band demonstration
32060s

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:

ExerciseSetsRepsRest
Circuit1A. Double Crunch
Double Crunch demonstrationPlay Double Crunch demonstration
12060s
1B. Side Bridge Hip Abduction
Side Bridge Hip Abduction demonstrationPlay Side Bridge Hip Abduction demonstration
12060s
1C. Superman from Floor
Superman from Floor demonstrationPlay Superman from Floor demonstration
12060s
Circuit2A. Dive Bomber Push-Up
Dive Bomber Push-Up demonstrationPlay Dive Bomber Push-Up demonstration
38 - 1260s
2B. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
38 - 1260s
2C. Dumbbell Flys
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
38 - 1260s
2D. Cable Standing Fly
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
38 - 1260s
2E. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
38 - 1260s
2F. Dumbbell Lateral Raise
Dumbbell Lateral Raise
38 - 1260s
2G. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
38 - 1260s
2H. Rear Delt Raise
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
38 - 1260s
2I. Push-up
Push-up demonstrationPlay Push-up demonstration
3AMAP60s

Date Created: 1/15/2020, UTC


Last Updated: 3/26/2021, UTC

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