The Exact 'Fight Club' Workout and Diet Brad Pitt Used to Get Shredded
Fight Club, David Fincher’s late-nineties flick, is a core part of our cultural canon. The film centers around a group of men who escape their mundane lives (and release pent-up aggression) by joining an underground fight club. Toxic masculinity, poor mental health, and misogyny abound. For better or worse, the movie also marked one of the most extreme celebrity transformations, spurring a frenzy of men seeking out the exact Brad Pitt Fight Club workout.
A quarter of a century later, Pitt's ripped six-pack and lean physique are still the talk of gym locker rooms, Reddit forums, and the inspiration driving New Year's resolutions to get V-cut abs and 7% body fat.
But dropping your average body fat percentage is no easy feat, especially when you have to do it in a matter of months. According to Pitt’s trainer, David Lindsay, his shredded Fight Club body came down to long workouts, a strict diet, and lots and lots of discipline.
While we never recommend extreme weight-loss diets and workout programs, what's detailed below will help you get closer to the Brad Pitt Fight Club physique. We'll cover what body fat percentage you need to see abs, the best diet for losing fat, and the exact Brad Pitt Fight Club workout his trainer created for the film.
How Did Brad Pitt Get in Shape for Fight Club?
Talk to any personal trainer or fitness enthusiast who's had to get in shape fast and they'll tell you the same things: You have to stick to a strict diet, train like hell, and cut out a lot of "normal people things" like alcohol, eating out, and cheat meals.
But according to Lindsay, the goal for Pitt was never to lose weight. While weight loss occurred because of his diet and intense workout routines, the duo had other goals in mind, like creating a physique that would not only allow Pitt to move in a way a fighter would, but really embody his character.
Pitt, 5'11", got his body fat percentage down to roughly 5% and clocked in around 155 pounds. For context, 18 to 24% body fat for men is considered healthy by the American Council on Exercise. At 15% body fat, you’ll start to see the upper two abs. Once you get into the 13 to 5% body fat range, you'll uncover your six-pack. Obviously the lower the number, the more shrink-wrapped the physique becomes.
"It was all about helping him achieve the look he thought Tyler Durden would have in real life—a character who's incredibly street smart, rough around the edges, full of energy, and ready to pounce at any moment," Lindsay told Men's Journal. "We took a lot of inspiration from pro boxers' physiques and decided on a look with his shoulders back, a larger triceps over biceps ratio, a wide back, and a shredded torso."
Related: How Brad Pitt Trained to Give and Take a Beating in 'Bullet Train'
Gain Size, Get Shredded, Stay Agile
"The goal was muscle size (hypertrophy) and muscle endurance," Lindsay said. "He had to build his triceps and shoulders, widen his back, and bring out the definition in his abs."
They didn't play with a lot of accessory work. Instead, Lindsay stuck with tried-and-true functional exercises.
"Leg training was kept to a minimum, as they weren’t shown much during filming, and wouldn’t have impacted the overall physique. We wanted all work and recovery to be focused on where it was needed most."
Sam Kaplan
Brad Pitt's Fight Club Diet
Familiar with the saying "abs are made in the kitchen"? That was definitely the case for Pitt while he prepped for Fight Club. Although Lindsay said Pitt didn't use any of the modern health tools we do today like ice baths, saunas, and massage guns, he did cut out alcohol and stick to a regimented diet.
"Carbs were cut completely and he only ate lean meat, grilled vegetables (no oil), and frequent protein shakes," Lindsay said. "We aimed for 20 to 30g of protein every two waking hours. However, during filming this dropped to four hours due to the demands of being on set."
Related: Daniel Craig's 'No Time to Die' Strength and Conditioning Workout
According to Lindsay, Pitt was sometimes so obsessive about hitting his food goals they had to add extra protein powder on days he was filming to make sure he had enough energy.
"We never went for an exact calorie count. We knew that with the amount he was moving for filming, the workouts, and the lack of carbohydrates in his diet it was only inevitable the weight would come off. And it did!"
While the prep for this memorable feature was more than 20 years ago, Lindsay still remembers Pitt's diet clear as day. As you'd imagine, it's not particularly diverse or exciting; weight loss meal plans hardly ever are.
Breakfast
Scrambled egg whites (as much as he could eat), grilled vegetables, and black coffee.
Lunch & Dinner
Lunch and dinner comprise either a large chicken breast, lean steak, or fish with grilled vegetables. If he was still hungry, he would eat more protein.
Snacks
Protein shakes.
Related: 50 Best Abs Exercises That Pack a Six-Pack Punch
How Long Did Brad Pitt Train for Fight Club?
When you imagine the weight that needed to be cut and the gains that needed to be made, you probably think this iconic physique took years for Pitt to achieve. However, according to Lindsay, it's not like Pitt had to start from the ground up. Prior to his lead role in Fight Club, Pitt had already been training for months.
"I first trained Brad for his role in Meet Joe Black, where the goal was size and strength," Lindsay recalled. "There was then a break where he worked with a different trainer before we started on Fight Club. When he knew he had the role, we had about three months to complete the look, then maintenance during the five to six months of filming."
Courtesy of 20th Century Fox
Brad Pitt Fight Club Workout
"Both me and Brad had a huge admiration for Bruce Lee, which played a big part in some of our training methods, such as spending a bit of time learning to use nunchucks," Lindsay remembered. "We aimed for five sessions per week and this stayed consistent in the three-month build-up and filming process."
Lindsay recalled Pitt religiously did 100 situps per day if he could manage and performed mini workouts between sets if he needed to get a pump or increase muscle definition prior to an upcoming scene.
With this plan, you'll notice the volume is very high. Lindsay wanted to keep Pitt from getting bulky, but instead created muscle size and definition where it made sense for his character.
"After each session, we would work for 15 to 20 minutes on the pads (both striking and kicking)," Lindsay said. "After all, he was playing a fighter and had to know how to move like one. It also helped him loosen up and stay mobile after the intense workouts."
Want a physique that will have people talking the way Pitt's did? Below, Lindsay provides the details on Pitt’s original Fight Club training plan. You can also work in martial arts training or shadow boxing.
Related: 50 Best Back Exercises to Build the Coveted V-Taper
Day 1: Back and Biceps
1. Lat Pulldown
James Michelfelder
How to Do It
To start, sit at a lat-pulldown station and secure your knees under the pads.
Grasp the bar with your hands outside shoulder width and squeeze your shoulder blades together as you pull the bar to your collarbone.
That's 1 rep.
Perform 6 sets of 20 reps following a pyramid weight scheme as follows—15kg, 20kg, 25kg, 20kg, 15kg, 10kg to failure
2. Dumbell Curls
James Michelfelder
How to Do It
Stand holding a dumbbell in each hand with palms facing your sides, to start.
Keep your weight on your heels and lean forward slightly.
Without letting your upper arms drift forward, curl the weights, rotating your wrists outward so that your palms face you in the top position.
Hold the top for a moment and squeeze your biceps.
Lower the weights back down and flex your triceps hard in the bottom position.
That's 1 rep.
Perform 6 sets of 20 reps following a pyramid weight scheme as follows—5kg, 10kg, 15kg, 10kg, 5kg, 5kg to failure
3. Single-Arm Cable Curls
Beth Bischoff
How to Do It
To start, attach a D-handle to the low pulley of a cable machine.
Grasp the handle in your left hand, and step forward (away from the machine) until there is tension on the cable and your arm is drawn slightly behind your body.
Stagger your feet so your right leg is in front.
Curl the handle but do not allow your elbow to point forward.
That's 1 rep.
Complete 6 sets of 20 reps with as much weight as you can manage until you hit failure.
4. Seated Preacher Curls
Beth Bischoff
How to Do It
Sit at a preacher bench and adjust the height so that your armpits touch the top of the bench.
Grasp an EZ-curl bar at shoulder-width with arms extended (but allow a slight bend at the elbows).
Curl the bar, keeping the backs of your arms against the bench.
Take three seconds to lower the bar back down.
That's 1 rep.
Perform 6 sets of 20 reps with as much weight as you can manage until you hit failure.
Related: 10 Best Chest Exercises for Beginners
Day 2: Chest and Tris
1. Triceps Dip
Beth Bischoff
How to Do It
To start, suspend yourself over the bars of a dip station.
Brace your core to keep your body tight and lower yourself until your arms are parallel to the floor.
Explode up to the start position without swinging your body.
Complete 3 sets of 20 reps with your body weight.
2. Bench Press
Beth Bischoff
How to Do It
Lie back on a bench and grasp the bar with hands just outside shoulder-width, to start.
Arch your back and tighten your glutes and abs.
Plant your feet firmly.
Pull the bar out of the rack and lower it to your sternum.
Push your feet into the floor as you press the bar back up.
Perform 6 sets of 20 reps with as much weight as you can manage until you hit failure.
3. Cable Pulldowns
James Michelfelder
How to Do It
To start, sit at a lat-pulldown station and secure your knees under the pads.
Grasp the bar with your hands outside shoulder width and squeeze your shoulder blades together as you pull the bar to your collarbone.
That's 1 rep.
Perform 6 sets of 20 reps following a pyramid weight scheme as follows—10kg, 15kg, 20kg, 15kg, 10kg, 5kg to failure.
4. Tricep Extensions Machine
Getty Images/Halfpoint
How to Do It
To start, sit with your hands in a neutral grip on the handles of a tricep extension machine.
Press the handles outward until your arms are extended at the elbows.
Slowly lower the handles back to the starting position.
That's 1 rep.
Repeat for 6 sets of 20 reps with as much weight as you can manage until you hit failure.
5. Bench Press
James Michelfelder
How to Do It
Lie back on a bench and grasp the bar with hands just outside shoulder-width, to start.
Arch your back and tighten your glutes and abs.
Plant your feet firmly.
Pull the bar out of the rack and lower it to your sternum.
Push your feet into the floor as you press the bar back up.
That's 1 rep.
Perform 6 sets of 20 reps with as much weight as you can manage until you hit failure.
6. Incline Dumbell Curl
James Michelfelder
How to Do It
Adjust the bench to a 60-degree incline and sit against it holding dumbbells with arms extended at your sides.
Without letting your upper arms move forward, curl the weights.
Complete 4 sets of 20 reps with 10kg until you reach failure.
7. Dumbell Flye
Beth Bischoff
How to Do It
Lie back on a flat bench holding a dumbbell in each hand over your chest.
Spread your arms apart and lower the dumbbells out to your sides until you feel a stretch in your pecs.
Squeeze your pecs as you bring the weights together again.
That's 1 rep.
Perform 6 sets of 20 reps with as much weight as you can manage until you hit failure.
8. Machine Chest Flye
Getty Images/JackF
How to Do It
To start, sit on a chest flye machine with your chest tall and back against the pad.
Adjust the machine until the handles rest at approximately armpit height.
Grab each handle individually and bring your arms together in front of your body in a controlled manner.
Sit on the machine with your posture tall, resting against the back pad.
Pause briefly before bringing your arms back to the starting position.
That's 1 rep.
Perform 6 sets of 20 reps with as much weight as you can manage until you hit failure.
Related: 50 Best Shoulder Exercises for a Full Workout
Day 3: Shoulders
1. Smith Machine Shoulder Press
Beth Bischoff
How to Do It
To start, place an adjustable bench inside the Smith machine.
Adjust the bench to a 90-degree angle and the bar until it's around eye level.
Grasp the bar just outside shoulder width and hold it at shoulder level with your forearms perpendicular to the floor.
Brace your core.
Press the bar overhead, pushing your head through once the bar clears it.
Perform 6 sets of 20 reps following a pyramid weight scheme as follows—10kg, 15kg, 20kg, 15kg, 10kg, 5kg until failure.
2. Front Raise
James Michelfelder
How to Do It
Stand with dumbbells in each hand in front of your thighs, shoulders back, palms facing in, to start.
Engage your deltoids to raise your arms out in front of you, stopping when your wrists are aligned with your shoulders.
Pause briefly.
Return the weights down with control.
That's 1 rep.
Complete 6 sets of 20 reps with 5kg until you reach failure.
3. Lateral Raise
James Michelfelder
How to Do It
To start, stand with dumbbells at your sides.
Brace your core and raise the dumbbells out to your sides, just above 90 degrees.
Lower the dumbbells back to the starting position.
Complete 6 sets of 20 reps with 5kg until you reach failure.
Related: 50 Best Leg Exercises for 2024
Why You Should Trust Us
While some outlets surmise what Pitt's workout and diet comprised to get in shape for Fight Club, we spoke directly to David Lindsay, the man responsible for Pitt's shredded physique.
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