What Is Brad Pitt Troy Workout? This Is The Exercise That Will Make You Look Like Brad Pitt!

Brad Pitt, as we all know, is an actor who takes his roles very seriously. So, when he was casted as Achilles for the movie Troy, he was determined to personify the Greek Trojan War hero’s body. And I know many of us are dying to find out how.

Well, it is through the Brad Pitt Troy workout. Just a little heads up on the workout, it’s not easy. Pitt himself considers it as the most challenging routine he has ever done. And that’s saying a lot because his Fight Club workout and diet was pretty intense too.

So what is the Brad Pitt Troy Workout? How did he get the body that’s perfect to embody the role of the hero Achilles? Read on to find out!

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The Look We’re Going For

Brad started working out for the role seven months before the filming of the movie. He then continued it throughout the duration of shooting because scenes were not filmed sequentially. To help design this workout, he approached and hired top Hollywood trainer Gregory Joujon-Roche.

Roche also reached out to get a nutritionist, a yoga instructor, core trainer, a martial arts instructor and even a masseuse to help Pitt achieve the Achilles look and bod. So, we can say that he had the prime support team.

Under this workout routine, Brad Pitt worked for five days per week. The sixth day was dedicated to cardiovascular exercises to ensure that the rest of his body can keep up with the demands of workout days. Then, he gets a rest day.

Brad’s goal for this character is to have a well-built body without being too muscular. Proportion is key here, unlike the objective of many amateur weightlifters and bodybuilders. These people tend to have huge arms and chests but small backs and shoulders.

In Troy, Brad sported superb shoulders and a fabulous back. He also had perfectly muscular legs and a highly developed chest, particularly the upper part.

To effectively build muscle, Brad and his team also kept his body fat levels very low. Otherwise, the extra muscle would make him appear hulking and slothful. You will know the specific details on how all of these were attained.

The Brad Pitt Troy Workout Routine

Brad's routine for Troy has two major phases. This approach is crucial to prevent him from dropping his body fat levels too low too fast. This will result in difficulty in gaining muscle mass.

The first and primary phase is a four month period of putting on some muscles or bulking up. The focus is on exercises that amplify the shoulders, back and upper chest plus a little bit of cardio.

The first phase is, of course, a priority for someone such as Brad Pitt, who is not a real bodybuilder. However, if you’ve been working on some muscles for a while already, you can skip right to the second phase.

The second phase, on the other hand, is all about getting hard and strong. Some call this the cutting phase, but in a different sense. Instead of aiming for muscle cuts or being ripped, your goal is to make your muscles firm.

If muscle growth is gained quickly, the result decreases in muscle density. Thus, exercises chosen aim to enhance firmness and solidity of the muscle fibers and increase capillary density. Examples of these are high repetition successive bodyweight exercises.

Workout routines such as these are done with little to almost no rest periods in between. This aids in getting rid of body fat as well. This will have similar effects on your body as interval training workouts.

Usually, the type of training done for intervals are not a concern. To gain a lower body muscular structure similar to Brad, you should do some running in between.

Interval running has a tendency to lead to some loss of muscle mass. But don’t worry! It will still give you the muscular physique you are going for.

Just to clear up a possible confusion, for the second phase, few repetitions are done for muscle strength and hardness, while high repetition exercises are done for capillary density. Midrange reps are disregarded since we’re not aiming for a nonfunctional bulk.

With all of that being said, we can now go to the actual workout. As I have said earlier, it is divided into two phases, which will both be shown here.

Phase 1: Bulking

Day 1: Triceps, Abs, and Upper Chest or Shoulders

Exercise

Sets

Reps

Notes

Inclined Dumbbell Press

3

10

Military Press

2

10

Arnold Press

2

12

Dumbbell Flyes

2

12

Bend your arms slightly

Bent over Dumbbell Flyes

2

12

Stretch your shoulder as far as you can

Skull Crushers

2

8

Day 2: Back, Biceps and Traps

Exercise

Sets

Reps

Notes

Pullups

3

12

Seated Rows

3

10

Upright Rows

3

10

Dumbbell Shrugs

2

15

Preacher Curls

3

10

Day 3: Cardio

Run for thirty minutes at a moderate pace.

Day 4: Shoulders and Upper Chest

Exercise

Sets

Reps

Notes

Military Press

2

10

Arnold Press

2

12

Dumbbell Flyes

2

12

​Bend your arms slightly

Bent over Dumbbell Flyes

2

12

​Stretch your shoulder as far as you can

Inclined Dumbbell Press

3

10

Day 5: Back and Cardio

Exercise

Sets

Reps

Notes

Pullups

3

12

Seated Rows

3

10

Upright Rows

3

10

Bend your arms slightly

Dumbbell Shrugs

2

15

Stretch your shoulder as far as you can

Do this with thirty minutes of cardio.

Day 6: Cardio

The cardio on day 6 can be optionally done with day 2 routine if you want to get the weekends off.

Day 7: Rest

Phase 2: Cutting or Hardening

Day 1: Upper Chest and Shoulders

Exercise

Sets

Reps

Notes

Military Press

2

6

Arnold Press

2

8

Dumbbell Flyes

2

8

Bend your arms slightly

​Bent over Dumbbell Flyes

2

10

Stretch your shoulder as far as you can

Inclined Dumbbell Press

3

10

Day 2:

  • Part 1-  Succession Exercises

Find out the maximum number of each exercise you can perform. Then, do half as many of that for this routine. Perform a succession of all exercises, rest for thirty seconds and repeat this until failure. As you go along, your endurance may improve, so just adjust accordingly.

Exercise

Sets / Reps

Notes

Pullups

Half max

Push ups

Half max

Sit ups

Half max

Triangular push ups

Half max

  • Part 2 - Interval Exercises

For this part, make sure you warm up and cool down for at least five minutes each. Then, sprint fast as you can for 30 seconds and rest for one minute. Do this repeatedly until you complete a total of 20 minutes, including warm up and cool down time.

Day 3: 

For day 3, do 30 minutes of cardio for the first part and then do the 20 minute interval running.

Day 4: Traps, Back and Biceps

Exercise

Sets

Reps

Notes

Pullups

3

12

Seated Rows 

3

10

Upright Rows

3

10

​Bend your arms slightly

Dumbbell Shrugs

2

15

​Stretch your shoulder as far as you can

Preacher Curls

3

10

Day 5: Cardio

Run at a moderate pace for one hour.

Day 6:

Perform the same routine as day 2, but leave out the sprints if you feel too worn out.

Day 7: Rest

So, that’s about it! But take note, if you feel too tired for phase 2, you can skip day 4 or 5 just until you feel better.

Conclusion

Having seen the Brad Pitt Troy Workout, all that’s left for you to know is how to sustain your body while doing it. As with any exercises of the same nature, this workout routine requires a healthy protein-packed diet for muscle buildup and body strength development.

You can also supplement your muscle growth by taking some multivitamins for bodybuilding and following the diet plan that goes with the workout. This includes a portion of carbohydrates to provide energy aside from amino acids for muscle growth.

Do you have any questions and concerns regarding Brad Pitt’s Troy workout? Ask them in the comments below, and I’ll be glad to comply!

Emily Brathen
 

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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