The Brad Pitt Workout Routine:

Creating Achilles


This Brad Pitt Workout Routine is no cake walk. If the physique Brad had when he filmed Troy is the what you're after, then this is the plan you're looking for.

Although we don''t know 100% every set, rep and exercise he did. Based on media reports, rumor, time frame and his development, we can easily figure it out.

Brad's character Achilles was a warrior, he was lean and muscular, but not overly so. He had well developed shoulders, upper chest and a great back. His legs were lean, but not bulky. He wasn't striated or ripped, but he was lean and had a muscle hardness to his physique. Essentially, he was a battle hardened warrior, forged from wielding a sword and shield, marching and running in battle.

The Brad Pitt Workout Routine That Built Achilles



Brad Pitt had 7 months prior to filming Troy. The following outlines what it took to create a physique worthy of the hero, Achilles.

Building Phase: 4 months

To create a powerful and proportionate upper and middle back, shoulders and upper chest.

  • Perform exercises and reps to properly proportion the warrior physique.
  • Avoid the squat, bench press, and deadlift in order to achieve Brad's look.

    Hardening Phase: 3 months

    To harden the muscle, to add muscle density, build the muscle fibers and increase capillary density.

  • Perform low reps to increase muscle fiber density, hardness and strength.
  • Perform high bodyweight reps to increase capillary density.

    Note: Bulking up, traditionally tends to keep the number of muscle fibers stays relatively the same while adding more “fluid” in the muscle. As the muscle gets larger, the resting tension or firmness decreases. In the Brad Pitt workout routine we want to add density, and to do it we will need exercises that will build the muscle fibers themselves and not the fluid around them. When someone grabs your arm, it'll feel hard, not soft and squishy. That's true muscle density.

    Next, are chosen exercises to increase capillary density. Capillary density is achieved through high rep bodyweight exercises. Think sets of pushups, not endless curls with 5 pound dumbbells.

    As the Achilles character is a warrior who does lots of running and marching, you will also be doing pure running intervals, much like an Olympic sprinter. Sprinters are highly muscular, lean and hard. That's the look, the Brad Pitt workout routine will give you.

    The Brad Pitt Workout Routine

    BUILDING PHASE: 4 months

    DAY 1: Upper Chest/ Shoulders, Triceps, Abs

  • 3 sets x 10 reps: Incline Dumbbell Press
  • 2 sets x 12 reps: Front Press
  • 2 sets x 12 reps: Side Laterals
  • 2 sets x 12 reps: Bent Over Rear laterals
  • 2 sets x 8 reps: Lying Tricep Extensions
  • 2 sets x 20 reps: Incline Situps

    DAY 2: Back/Traps/Biceps

    brad-pitt-achilles-fighting


  • 3 sets x 12 reps: Pullups
  • 3 sets x 10 reps: Seated Rows
  • 3 sets x 10 reps: Upright Rows
  • 2 sets x 15 reps: Dumbbell Shrugs
  • 3 sets x 10 reps: Preacher Curls

    DAY 3: Cardio

  • 30 minutes of running at a moderate pace.

    DAY 4: Shoulders/ Upper Chest

  • 2 sets x 10 reps: Front Press
  • 2 sets x 12 reps: Dumbbell Flys
  • 2 sets x 12 reps: Bent Over Rear Laterals
  • 3 sets x 10 reps: Incline Dumbbell Press

    DAY 5: Back/Cardio

  • 3 sets x 12 reps: Pullups
  • 3 sets x 10 reps: Seated rows
  • 3 sets x 10 reps: Upright Rows
  • 2 sets x 15 reps: Dumbbell Shrugs

  • 30 minutes of running at a moderate pace.

    DAY 6: Cardio

  • 30 minutes of running at a moderate pace.

    DAY 7: Rest
    HARDENING PHASE: 3 months

    DAY 1: Shoulders/Upper Chest

  • 2 sets x 6 reps: Front Press
  • 2 sets x 8 reps: Dumbbell Flys
  • 2 sets x 10 reps: Bent Over Rear Laterals
  • 3 sets x 10 reps: Incline Dumbbell Press

    DAY 2:

    Part 1: Circuit

  • ½ max reps: Pushups
  • ½ max reps: Pull ups
  • ½ max reps: Sit ups
  • ½ max reps: Triangular pushups
  • 30 seconds rest

    *Repeat this circuit until you can’t any more. Do each exercise prior to performing this circuit and figure out what your maximum reps are for each exercise, then do ½ that amount to start each exercise.

    Part 2: 20 Minutes of Sprint Intervals: Perform 30 seconds of sprinting and 60 seconds of rest for 20 minutes.

    brad-pitt-achilles-shoulder


  • 30 seconds sprint (run as fast as you can for 30 seconds).
  • 60 seconds of walking rest.

    DAY 3:

    Part 1: Cardio

  • 30 minutes of running at a moderate pace.

    Part 2: 20 Minutes of Sprint Intervals: Perform 30 seconds of sprinting and 60 seconds of rest for 20 minutes.

  • 30 seconds sprint (run as fast as you can for 30 seconds).
  • 60 seconds of walking rest.

    DAY 4: Back/Traps/Biceps

  • 3 sets x 12 reps: Pullups
  • 3 sets x 10 reps: Seated Rows
  • 3 sets x 10 reps: Upright Rows
  • 2 sets x 15 reps: Dumbbell Shrugs
  • 3 sets x 10 reps: Preacher Curls

    DAY 5: Cardio

  • 1 hour of running at a moderate pace.

    DAY 6:

  • Same workout as Day 2.

    DAY 7: Rest

    Final Thoughts

    The Brad Pitt workout routine is about as tough as it gets. It achieves the goal of creating a lean, muscular, hardened, proportionate, warrior type physique. I have no doubt in my mind, if you do this workout, you too can look like the Greek hero Achilles.

    If you forgot what Brad looked like in Troy, you need to either watch it again or buy the DVD. It's at the top of my favorite movies of all time list. After watching it, it'll probably be yours too.


    If you want a fitness training plan that lays out for you a complete, step by step, nutrition, supplement, workout and motivational plan, then you owe it to yourself to click the link below:

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    This is no cut and paste, slapped together fitness program. I created this exercise plan so that anyone could get insanely fit, incredibly fast. To finally get the body of your dreams, that’s what I’m talking about.



    *If you have any questions about this Brad Pitt workout routine, please feel free to contact me and I'll be glad to answer your questions.

    “Hero's aren't born, they're made!”


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