I’ve always been impressed with Brad Pitt’s ripped bod in movies like Fight Club, Snatch, & Troy. Around 15 years ago I decided I was going to get a Tyler Durden bod, and that was final! After a bit of scraping around the internet, I found what looked to be an authentic source. Unfortunately, I’ve lost the link to time, but I give the credit to that source for this information!
Here are the exercises that Brad Pitt used to get insanely ripped for the movie Fight Club. And don’t forget,
TYLER DURDEN’S WORKOUT
Do 3 sets of each exercise, taking approximately 60 seconds of rest between each set. Pitt used a weight challenging enough that he could successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form was maintained throughout.
Monday – Chest
- 25 pushups
- Nautilus chest press
- Nautilus incline press
- Pec deck machine (chest fly)
Tuesday – Back
- 5 pullups
- Seated rows
- Lat pulldowns
- T-bar rows
Wednesday – Shoulders
- Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
- Lateral raises
- Front raises
Thursday – Biceps/Triceps
- Nautilus curl machine
- EZ cable curls
- Hammer curls
- Tricep pushdowns
Friday – Cardio
- Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
Saturday/Sunday – Rest
Now, I understand that we all have different fitness goals and we don’t all want to look like Sir Pitt. But that’s besides the point. I’ll get into the method of the above madness in future TRAIN UP, and FUEL UP posts! But for now, please at least take away the key points:
- Train each muscle group to failure, once a week
- Incorporate intense cardio at least once a week
- Make sure to listen to your body and take rest days
And finally, the most important thing, which I’ve already stated above, but can never be said enough: IT’S NOT WHAT YOU DO, IT’S HOW OFTEN YOU DO IT! So take this plan, or modify it, or use something completely different, but stay consistent with it, and constantly mindful of how your body feels!
Peace & Love y’all!! Let’s CRUSH this week!