How to Look Like Brad Pitt in Troy


brad pitt troy workout

In this edition of how to look like a superhero, our new target is the man behind Achilles and Tyler Durden, Brad Pitt. We will look into the Brad Pitt Troy workout!

We are going to look at the type of training and simple diet plan it takes to emulate the stone etched physique that helped Pitt dominate some of his biggest roles.

Regardless of what you think of the movie, Troy, it need not be argued that Brad Pitt looked like a bronze god as Achilles.

The Brad Pitt Achilles Fight

So, you wake up and wish you looked like the Brad Pitt Achilles and so you are ready to exercise and basically become a badass.

Fair enough.

You sit down and Google Brad Pitt Troy workout only to find a shitload of wrong results. The fact is most of these are thrown together and speculative. However, there are certain principles that can be followed to achieve the type of specific type of shredded look Pitt has in this role.

Out of the articles I’ve come across, most don’t focus enough on balance throughout the body. If you want exaggerated shoulders and chest, that’s on you, but a balanced physique usually wins.

Further, Brad Pitt had a personal trainer, 7 months of time, and a variety of coaches and nutritionist to help him get into peak condition (let’s also remember that he was paid handsomely for his work). I came up with a gym routine that is attainable without a huge budget and anyone can put to use.

When he was shooting for Fight Club, Pitt weighed 160 lbs. In Troy; Brad Pitt weight was 185 lbs which mean that he did some serious weight lifting training to put on weight and muscles.

To get to the size of his Achilles role, Pitt actually used the bulk and cut routine to get thick arms and chest, and still achieve chiseled cuts all around.

Brad Pitt Diet

Brad Pitt Troy Workout

If you are extremely thin and you want to put up a lot of mass, merely eating is not going to serve your need.

You have to lift heavy weights and even the basic cardio has to be kept to a minimum. Now, when you start gaining muscle mass, you will also put on body fat as well.

This is completely necessary to add size to your muscles.

Brad Pitt concentrated mainly on his upper body; however, you should try and focus on an overall growth of the whole body as this is both aesthetically more pleasing and much more in tune with overall muscular shape and health.

The idea is you build large muscles with low rep high weight compound exercises (involving multiple sets of joints).

Ideally, perform 6 reps for 4 sets as heavy as you can. Heavyweights and minimal cardio are the keys for this phase.

Once Brad Pitt weight was optimum and he had the size he needed, he spent the next three months working on cutting off the extra fat. First build, then sculpt.

Running alone isn’t going to cut it here.

This will shed all the muscles you had put so much effort into. Your body needs time to get used to the new muscle mass and it may need as much as 6 months as well.

High-intensity interval training, combining weighted exercises and cardio, will be much more effective in cutting body fat and maintaining the muscle size you spent the previous months building up.

If you want to look like the Brad Pitt Achilles, you need to cut the body fat, retain the size and continue training, either to maintain or cycle through the build up and sculpt process again.

Brad Pitt Workout

Brad Pitt’s Diet

When you want to look like Achilles, you also need to eat like him.

For the movie, Pitt ate 4 meals every day and consisting of an extremely high amount of proteins along with low carbohydrates as well.

Brad would undoubtedly have already given up on habits like smoking, drinking, and even all the junk food. These three “change of habits” paved the path for the biggest transformation yet. When it comes to dieting, I don’t really believe what Pitt’s trainers say.

It might have worked for him, but for us “lesser mortals” with a schedule to take care of, it is likely to do more harm than good.

As he was training for 3 hours every day, burning up tons of energy would require greater food intake. Most fitness experts would prescribe a bit more gradual modification.

I would suggest that if you are too skinny and you want to put on weight, try and eat as many as 4000 calories per day. Of these 4000 calories, 1gm of protein must be present per 1 lb of body weight and the amount should always be 1.5 to 2 times more than that of complex carbohydrates. Keep this ratio in mind, you should be able to have a ripped body like the Troy Brad Pitt.

Here is a little sample of when you might consider splitting up your eating.

Keeping your actual meals smaller helps keep your metabolism burning healthily and will allow you to more efficiently consume higher levels of calories for mass gain. Try these:

  • Breakfast at 7 AM
  • Snacks at 9 30 AM
  • Lunch at 12 PM
  • Snacks at 2 30 PM
  • Dinner at 5 PM
  • Late snacks at 7 30 PM
  • Pre- bed snacks at 10 PM

For every meal, my aim would be to have minimum 30 grams of proteins along with 45 grams of complex carbs. At the same time, it should include 10 to 15 grams of good fats as well. The possible food product which you can have for the sake of getting the dosage include

  • Chicken
  • Steak
  • Eggs
  • Protein steaks
  • Whole grain pasta
  • Brown rice
  • Potatoes
  • Wheat bread
  • Tuna

At the top of this, there is absolutely no limit to a number of fruits and vegetables you should eat.

At nighttime, try and avoid carbs as much as possible in the cutting phase. Starches are your enemy in any fat loss efforts. Night time carbs can increase the amount of body fat as your rate of metabolism tends to drop toward the day end.

This will help you put on the extra weight so that you can achieve the right Brad Pitt weight that you want to have.

Once you have done the same, now your focus should be to shed the extra fat and build it into muscles. You have to keep the level of protein very high and I would advise you to cut down the carbs a little too.

However, you need to be sure that you are providing ample energy to your body for the sake of carrying out the diet.

At this point, high-intensity interval training will serve you best as you seek to maintain your muscle mass and improve your body fat percentage and composition.


So there’s our take on the Brad Pitt Troy workout. Hopefully, this gives you an idea of how to achieve the cut physique Pitt has without sacrificing muscle size.

Put in that extra workload and make sure you are providing your body the enough time to recuperate and grow, whether you’re bulking or cutting.

-Terry Asher

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Gym Junkies Founder & Editor in Chief at Gym Junkies LLC
I’m Terry and I’m here to help you achieve your fitness goals. I truly believe anyone can achieve the figure they want with the proper guidance. Through my extensive fitness blog, top fitness videos, leading workout supplements, and top selling eBooks, I have been able to help thousands of people online lose weight, tone up and get in shape. My passion is helping people all around the world change their lives for the better.
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  1. Awesome article, man. Such a great movie and I can imagine that I wasn’t the only one who came away wanting to look like Brad Pitt after I finished watching. Well,it has to be true or your probably wouldn’t have written this article. Really great deconstruction of the work Brad put in for the roll and how it can be achieved. I think some of the most useful information here is the section on food, and the details you included like your recommendations for how you should breakup your day’s worth of eating. Considering looking like that isn’t part of the career for most of us, it’s a little inconceivable to look like a movie star, but if you know how to go about it, then it’s actually possible.

  2. I always look forward to your new posts and get pretty excited when you put up a recent one, and I have to say that this one was without a doubt worth the pretty short wait for a blog update. Granted, it’s not really for me considering I’m a woman and while I appreciate how attractive Brad Pitt was in that movie, the look isn’t exactly for me, but I’ll be linking it to my boyfriend. He has an interest in bulking up and always says how he wants to look like this person or that person, so it would be a pretty nice achievement to have him looking like this haha, or at least working towards it 😉

  3. I was told that the film company that made the film Troy asked Brad Pitt if he would submit to being castrated. so that his body would become hard and muscular. They planned to cut him with a Burdizzo. I’d love to watch him being done. Prob. just a daft rumor.


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