Brad Pitt Troy Workout

Brad Pitt Abs

In order for Brad Pitt to get ready for the role in the movie Troy, He dropped cigarettes and sharply cut back on beer and chips. He used a low-carb, high-protein diet during the training for his role. Physically, Pitt prepared for the role with a year of intense training. “The first three months were daunting and not fun at all.”

His days included two to three hours in the gym, two additional hours of sword work and four high-protein, low-carb meals. As a result, he gained about 10 pounds of brawn.

Brad Pit Troy WorkoutBrad Pit Troy Workout

The workout:

Chest: Sets Reps
Bench press 5 6-10
Incline bench press 6 6-10
Cable crossovers 6 6-10
Dips 5 To Failure
Dumbbell pullovers 5 10-12
Back: Sets Reps
Front wide-grip chin-ups 6 To Failure
T-bar rows 6 6-10
Seated pulley rows 6 15
Straight-leg deadlifts
Legs: Sets Reps
Squats 6 8-12
Leg presses 6 8-12
Leg extensions 6 12-15
Barbell lunges 5 15
Calves: Sets Reps
Standing calf raises 10 10
Seated calf raises 8 15
One-legged calf raises (holding dumbbells) 6 12
Forearms: Sets Reps
Wrist curls (forearms on knees) 4 10
Reverse barbell curls 4 8
Wright roller machine To Failure To Failure
Biceps:
Barbell curls 6 6-10
Seated dumbbell curls 6 6-10
Dumbbell concentration curls 6 6-10
Triceps: Sets Reps
Close-grip bench presses (for the all three heads) 6 6-10
Pushdowns (exterior head) 6 6-10
Barbell French presses (interior head) 6 6-10
One-arm dumbbell triceps extensions (exterior head) 6 6-10
Shoulders: Sets Reps
Seated barbell presses 6 6-10
Lateral raises (standing) 6 6-10
Rear-delt lateral raises 5 6-10
Cable lateral raises 5 10-12
Abs:
30 minutes straight until failure.