Brad Pitt Workout For Troy
By Chris Davis
 | Advanced (3+ years) |
 | 19 minutes/day | 6 days/week |
 | Build Muscle, Tone Body, Fat Loss |
 | Bodyweight, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Barbell, Leg Extension Machine, Steps, Pull up bar, 1 x Dumbbell, Exercise Ball, Decline Bench, Loop Bands, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Dips (Parallel) Bar Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Chest and Shoulders
Scroll to top- Do 20 minutes on Treadmill (@2% Incline)
- After 10 minutes, make sure your heart rate is @75%
- After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
- Ab Circuit (x4 times total sets)
- 2 minutes treadmill @ 85% heart rate (160 BPM)
- Ab Circuit (x4 times total sets)
- Do 2 minute sprint between each ab circuit
- 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:
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Dive Bomber Push-Up | 3 rounds | 8-12 reps | 0s | |
| 1B.Dumbbell Bench Press | 3 rounds | 8-12 reps | 0s | |
| 1C.Dumbbell Flyes | 3 rounds | 8-12 reps | 0s | |
| 1D.Cable Standing Fly | 3 rounds | 8-12 reps | 0s | |
| 1E.Standing Barbell Military Press (AKA Overhead Press) | 3 rounds | 8-12 reps | 0s | |
| 1F.Dumbbell Lateral Raise | 3 rounds | 8-12 reps | 0s | |
| 1G.Front Two-Dumbbell Raise | 3 rounds | 8-12 reps | 0s | |
| 1H.Rear Delt Raise | 3 rounds | 8-12 reps | 0s | |
| 1I.Push-up | 3 rounds | AMAP reps | 60s | |
Day 2 - Tuesday Legs
Scroll to top- 1 hour yoga / stretching
- 1-2 hours weightlifting: Legs Focus
- 1 hour martial arts
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Single Leg Squat (pistol) | 3 rounds | 12-15 reps | 0s | |
| 1B.Lunge Heel Kick | 3 rounds | 12-15 reps | 0s | |
| 1C.Lateral Shuffle See Exercise Notes | 3 rounds | 60s | 0s | |
| 1D.Duck Walk | 3 rounds | 12-15 reps | 0s | |
| 1E.Leg Extensions | 3 rounds | 12-15 reps | 0s | |
| 1F.Mountain Climber See Exercise Notes | 3 rounds | 15 reps | 0s | |
| 1G.Standing Calf Raises | 3 rounds | 12-15 reps | 0s | |
| 1H.Hanging Leg Raise | 3 rounds | 12-15 reps | 0s | |
| 1I.Ice Skater See Exercise Notes | 3 rounds | 20-30 reps | 60s | |
Day 3 - Wednesday Abs
Scroll to top- Do 20 minutes on Treadmill (@2% Incline)
- After 10 minutes, make sure your heart rate is @75%
- After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
- Ab Circuit
- 2 minutes treadmill @ 85% heart rate (160 BPM)
- Repeat Ab Circuit (x3 more times)
- Do 2 minute sprint between each ab circuit
- After 4th set of abs, end with run on treadmill for 5 minutes @87%
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 1 set Rest 60s between rounds | ||||
| 1A.Double Crunch | 1 set | 20 reps | 0s | |
| 1B.Side Bridge Hip Abduction | 1 set | 20 reps | 0s | |
| 1C.Superman from Floor | 1 set | 20 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
| 2A.Reverse Crunch | 3 rounds | 20 reps | 0s | |
| 2B.V-up | 3 rounds | 20 reps | 0s | |
| 2C.Triceps Plank Extension | 3 rounds | 20 reps | 0s | |
| 2D.Side Plank | 3 rounds | 20 reps | 0s | |
| 2E.V-up | 3 rounds | 20 reps | 0s | |
| 2F.Bicycle Crunch | 3 rounds | 20 reps | 0s | |
| 2G.Ball Leg Curl | 3 rounds | 20 reps | 0s | |
| 2H.Decline Sit Up | 3 rounds | 20 reps | 0s | |
| 2I.Hip Flexion with Band | 3 rounds | 20 reps | 60s | |
Day 4 - Thursday Arms
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Lat Pulldown | 3 rounds | 8-12 reps | 0s | |
| 1B.Seated Cable Row | 3 rounds | 8-12 reps | 0s | |
| 1C.Bent-Arm Dumbbell Pullover | 3 rounds | 8-12 reps | 0s | |
| 1D.Biceps Curl To Shoulder Press | 3 rounds | 8-12 reps | 0s | |
| 1E.One-Arm Dumbbell Concentration Curl | 3 rounds | 8-12 reps | 0s | |
| 1F.Twisting Standing Dumbbell Biceps Curl | 3 rounds | 8-12 reps | 0s | |
| 1G.Hammer Curls | 3 rounds | 8-12 reps | 0s | |
| 1H.Barbell Lying Triceps Extension (Skullcrusher) | 3 rounds | 8-12 reps | 0s | |
| 1I.Tricep Dips | 3 rounds | 8-12 reps | 60s | |
Day 5 - Friday Chest and Shoulders
Scroll to top- Do 20 minutes on Treadmill (@2% Incline)
- After 10 minutes, make sure your heart rate is @75%
- After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
- Ab Circuit (x4 times total sets)
- 2 minutes treadmill @ 85% heart rate (160 BPM)
- Ab Circuit (x4 times total sets)
- Do 2 minute sprint between each ab circuit
- 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:
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 1 set Rest 60s between rounds | ||||
| 1A.Double Crunch | 1 set | 20 reps | 0s | |
| 1B.Side Bridge Hip Abduction | 1 set | 20 reps | 0s | |
| 1C.Superman from Floor | 1 set | 20 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
| 2A.Dive Bomber Push-Up | 3 rounds | 8-12 reps | 0s | |
| 2B.Dumbbell Bench Press | 3 rounds | 8-12 reps | 0s | |
| 2C.Dumbbell Flyes | 3 rounds | 8-12 reps | 0s | |
| 2D.Cable Standing Fly | 3 rounds | 8-12 reps | 0s | |
| 2E.Standing Barbell Military Press (AKA Overhead Press) | 3 rounds | 8-12 reps | 0s | |
| 2F.Dumbbell Lateral Raise | 3 rounds | 8-12 reps | 0s | |
| 2G.Front Two-Dumbbell Raise | 3 rounds | 8-12 reps | 0s | |
| 2H.Rear Delt Raise | 3 rounds | 8-12 reps | 0s | |
| 2I.Push-up | 3 rounds | AMAP reps | 60s | |
Day 6 - Saturday Legs
Scroll to top- 1 hour yoga / stretching
- 1-2 hours weightlifting: Legs Focus
- 1 hour martial arts
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Single Leg Squat (pistol) | 3 rounds | 12-15 reps | 0s | |
| 1B.Lunge Heel Kick | 3 rounds | 12-15 reps | 0s | |
| 1C.Lateral Shuffle See Exercise Notes | 3 rounds | 60s | 0s | |
| 1D.Duck Walk | 3 rounds | 12-15 reps | 0s | |
| 1E.Leg Extensions | 3 rounds | 12-15 reps | 0s | |
| 1F.Mountain Climber See Exercise Notes | 3 rounds | 15 reps | 0s | |
| 1G.Standing Calf Raises | 3 rounds | 12-15 reps | 0s | |
| 1H.Hanging Leg Raise | 3 rounds | 12-15 reps | 0s | |
| 1I.Ice Skater See Exercise Notes | 3 rounds | 20-30 reps | 60s | |
Date Created: 1/15/2020, UTC
Last Updated: 7/12/2021, UTC
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