Brad Pitt Troy Workout
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.
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. |
9 com
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