Brad Pitt Workout & Diet: Into Achilles For Troy

Brad Pitt Workout For Troy

The Brad Pitt workout and diet was designed to transform him into Achilles for Troy. Transforming into Achilles meant becoming a character idealized in many books and movies. Known for having an absolutely symmetrical body, Brad Pitt says this was the toughest workout he has ever done. Considering Brad Pitt’s Fight Club workout, that says a lot.

brad pitt workout troy

Brad Pitt reached out to Gregory Joujon-Roche, a top Hollywood personal trainer. Together, Brad Pitt and Gregory Joujon-Roche designed a workout that would get him the symmetrical look he needed for Troy. Roche, who charges $5,000 per week, also came with access to a masseuse, nutritionist, martial arts instructor, yoga instructor, and core trainer. Thus, when it came to transforming into Achilles, the Brad Pitt Workout has a huge support team.

Brad Pitt Workout Monday Routine = Chest & Shoulders

  • 1 hour cardio on Treadmill (@2% Incline) with Abs Intervals
  • 1-2 hours weightlifting: Chest / Shoulders Focus
  • 1-2 hours sword-training

Here’s the Brad Pitt Treadmill Cardio/Abs Routine. Brad Pitt’s trainer, Gregory Joujon-Roche suggests using a heart monitor to make sure you’re at the correct heart rate levels:

  1. Do 20 minutes on Treadmill (@2% Incline)
  2. After 10 minutes, make sure your heart rate is @75%
  3. After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
  4. Accordion Crunches
  5. Side Bridges
  6. Supermans
  7. 2 minutes treadmill @ 85% heart rate (160 BPM)
  8. Repeat Ab Circuit (x4 times total sets)
  9. Do 2 minute sprint between each ab circuit
  10. After 4th set of abs, end with run on treadmill for 5 minutes @87%

After doing cardio/abs, they would have specific body parts they would work on. They would start each weak with chest / shoulder muscles. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.” Here’s the Monday weightlifting routine:

  1. Dive Bombers
  2. Dumbbell Bench Press
  3. Advanced Chest Flys
  4. Cable Flys
  5. Military Press
  6. Shoulder Workout Plan: Lateral Flys
  7. Front Raises
  8. Barrel Flys
  9. Rep-Out Push-Ups (as many as you can)

When doing Dive Bombers, trainer Gregory Joujon-Roche says:

Stretch your abs and lower back, really open them up. Point your pinkie outward, and spread your fingers. This takes the tension off your neck, and puts it into your triceps and rear deltoids.

brad pitt workout troy chest

Brad Pitt Workout Tuesday Routine = Legs

  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts

Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.” Here’s the Tuesday Legs Focus Weightlifting Routine:

  1. Single-Leg Squats
  2. Lunges with a Kick
  3. Lateral Shuffle Cardio Interval (3, 1-minute bursts)
  4. Duck Squats
  5. Leg Extensions
  6. Mountain Climbers Cardio Interval (2 sets of 15 each leg)
  7. Calf Raises
  8. Hanging Leg Raises
  9. Skater Lunges Cardio Intervals  (20-30 jumps each side)

Martial Arts: Hold a 10 lb. dumbbell for all these moves:

  1. Jab-Cross Combinations (25 reps)
  2. Jab-Cross-Roundhouse Kick (25 reps)
  3. Jab-Cross-Roundhouse Kick-Jab-Cross-Hook (20 reps)
  4. Snap-and-Roundhouse Combo (50 kick)
  5. Roundhouse Kicks (Rapid Fire 50 kicks)
  6. Thai Knee-Abs

Brad Pitt got to do martial arts with Greg Joujon-Roche’s assistant, Steven Ho, who played Donatello (stunts) in Teenage Mutant Ninja Turtles.


  1. Is it better to do as it says and use a six day routine of chest & shoulders, legs, abs, arms, chest & shoulders, legs. Then repeat. Is this too much of legs chest and shoulders or is it what I should be doing. I could also do a Chest & shoulders, legs, abs, arms, repeat four day split. Which is better to get results?

  2. You’ve got the right idea. Go with the 4 day split of chest–>legs–>abs–>arms. That will give the best results. However, I like the idea of tweaking it so that you’re doing abs/arms workout on the same day.

    Thus, chest–>legs–>abs&arms. This way you can get the split done twice in a week, and have Sunday off. The key is to get all the work done, at a high intensity. If you can get all the abs/arms work done in the same day, I’d go with that.

      • Sure, the keys for a mesomorph include:

        1) Fat-burning is optimally done very first thing in the morning, on an empty stomach.
        2) Make sure you get a full workout. Strength training can be done for longer/ more exercises with your type of body.

  3. thanks a lot i have been doing the wolverine workout and got good results but i wanted to try this workout to get more defined bigger and leaner do you recommened this one or the zac efron workout for the lucky one keeping in mind that im a mesomorph

    • The Brad Pitt Troy workout is great because of the diversity of the workouts. Do the Brad Pitt workout if you’re totally inspired by the physique that Brad Pitt had in the movie. All the information is straight from the horse’s mouth: Brad Pitt’s trainer for Troy. I read the entire book, and put all the “cliff notes” together to form the workout.

      Likewise, try the Zac Efron workout if you’re inspired by his physique. The Zac Efron 3-2-1 workout is great if you’re short on time. The Lucky Ones / Navy SEAL workout is insane. I’m sure you’ll get insane results if you do it, combined with a clean diet.

      Still, there is one workout where I’m constantly surprised by the shear amount of “this workout changed my life” type of emails I receive. The Rock Workout is the one to go to, based on the goals you specified: to get bigger and leaner. The Rock was kind enough to share not only his workout, but his diet, in full detail via twitter/instagram. Check out The Rock Workout, that’s the one I’m currently doing. Good Luck!

  4. Hallo there
    I’m amazed by the body Brad Pitt had in Troy and is about to start on the training program, but i studie on a University and only have the time to train 4 hours a Day in a month. Is it possible to reach something near his body in that time, or is it nettet to go whit THE ROCK WORKOUT? (I don’t wanna be big, just lean as Brad) I normally workout 3-4 times a week but no diet. What brings me to my next question.
    Under the diet, what is the proper amount of cal and protein a Day?

    • I suggest doing the workout that most inspires you, since this will keep you motivated. The key to getting lean is the diet. Depending on who you ask, your diet is 70-80% responsible for determining how lean you will be.

      So, try the Brad Pitt workout for Troy. It’s fun, and has a lot of variability to it to keep it exciting. Also, check out the diet information on The Rock workout page. He has been nice enough to post his diet multiple times on Twitter. You don’t have to eat as much as The Rock, just the type of foods that he eats.

      Tailor your diet by eating the right amount of protein for your bodyweight. You always want to eat your protein combined with a starch and a vegetable. Guidelines for eating the proper amount of protein, while bodybuilding, are that you should eat 1.8 grams of protein per kg, or .8 grams of protein per pound. Note that these guidelines are for lean body mass, don’t include excess fat you may have in your lean bodyweight calculations. Get half your calories from protein and half from carbs (30-40%)/ fat (10-20%).

      So, a 100 kg person (of lean bodyweight) should be eating 180 grams of protein. A 100 pound person should be eating 80 grams of protein. Likewise, a 120 kg person should eat 216 grams of protein per day. A 150 pound person should eat 120 grams per day. A 200 pound person should eat 160 grams of protein. Eating 7 meals a day, a 200 pound person would want to eat 23 grams of protein per meal.

      If you’re suffering from DOMS (Delayed Onset Muscle Soreness), where you’re not sore the next day, but are sore the day after, then you know you need to up your protein consumption. The Rock diet, in terms of the amount of calories he eats, is not for everybody. It is something that his trainer says you work up to. It’s something that a bodybuilder uses weeks before a competition. However, you should start eating the same type of meals. Adjust the calories so that it is right for you.

  5. I have been doing this workout for 2 weeks ands its great i was just wondering if i should add more chest exersises like barbell bench press cause it doesnt seem like a lot, maybe its to early to tell or i should use heavier weights on the exersise i do now

    • It depends on your goals, are you looking to get leaner or bigger? The Brad Pitt for Troy workout focuses on getting you leaner, so that your muscles show. Feel free to add more strength training exercises if you wish to get bigger. If you’re looking to get bigger go up in weight, and drop down to 8-12 reps. That’s the best rep region for getting bigger.

  6. Dear Chris,

    A questions regarding the format and sequence of the exercises. Should you do 3 to 4 sets of the first exercise then move on to the second, or do exercise 1 for one 1 set then go to the next one until you have completed all the exercises and then start all over again until you have done all of them 3 to 4 times? I was a bit confused about this.

    • Go for 3 sets of each exercise, then move onto the next exercise. Here’s the Brad Pitt for Troy workout directions:
      Do 3 sets of each exercise, 15 reps each time.
      Make sure to rest for 60 seconds between each set.
      Find a weight that allows you to complete at least 15 reps.
      Make sure that you use good form, and are fatigued at the 15th rep.
      If you find 15 reps easy, make sure to go up in weight next set

  7. Hello Chris,

    One additional question. After the first hour of cardio, is it recommended to rest for recovery before starting the weightlifting portion or to start weightlifting right after?

    • You want to jump right into the workout. Brad Pitt would try to get them both done together, but there were days where he couldn’t due to filming/production needs. The best time to workout is in the morning on an empty stomach. This way, your body burns fat more efficiently, as there are more broken down fatty acids in your body from sleep.

      The Brad Pitt workout may sound tough, especially getting everything done at once, but it works the best doing both together. It keeps your heart rate up for a long period of time, which burns fat and gets you lean. If you have to spread if out over the day, that’s fine, just not as efficient. Also, beginners are more likely to need to spread it out while getting acclimated to the Brad Pitt workout for Troy.

    • Hey, the Brad Pitt workout for Troy did not have a specific number of reps/sets. Brad Pitt’s trainer said that he would make sure Brad Pitt did every set “until he killed it.” But, since you don’t have Brad Pitt’s trainer watching over you, here’s the general directions he says to use for your workout:

      Do 3 sets of each exercise, 15 reps each time.
      Make sure to rest for 60 seconds between each set.
      Find a weight that allows you to complete at least 15 reps.
      Make sure that you use good form, and are fatigued at the 15th rep.
      If you find 15 reps easy, make sure to go up in weight next set.

  8. Hi chris! Im trying to get lean while not losing too much mass. Should i still eat carbs? Should i still do cardio? Cuz i lift weights 5 times a week and play basketball for an hr everyday. Is that too much?

    • For your goals of “getting lean but not losing too much mass,” you want to continue to do cardio and eat the right kind of carbs. The key is to do cardio at the right time of the day, and eat the right kind of carbs. Doing cardio first thing in the morning, on an empty stomach, is the best way to burn fat.

      The Rock workout is a good example of how to do cardio first thing in the morning. He also has a good diet plan full of the right kind of carbs. Also, check out the Hugh Jackman Wolverine workout, as his version of the “get lean but also gain muscle” workout is highly beneficial.

    • Brad Pitt never revealed how many times he ate, or his exact proportions for his diet. He was once spotted heading through a McDonald’s while training, but that was a cheat day. Brad Pitt said that for Troy, he had never worked as hard for a movie in his life. So, you can look at what Brad Pitt did for Fight Club, and take it up a notch.

      The information about the Brad Pitt diet that we do have comes from his trainer, who is sort of a new-age guru. He says Brad Pitt would have:

      20 ounces of water upon waking up
      Breakfast: eggs, whey protein shakes, almonds, bananas
      Lunch: vegetable salad with avocados and raw seeds
      Dinner: grilled chicken or fish, vegetables, rice

  9. Can this workout be done if you have an endomorph body form? So all in all you could do this workout for only 3-4 days a week?

  10. Hi,
    This looks great however I have few questions…
    For an ectomorph won’t the cardio result in weight lose? Instead of muscle gains. Also is it possible to go from 155 pounds to 170 pounds using this exact workout (I am 6ft 2\ 155 pounds). Finally is this work out good for building the muscle or cutting down once you have it :s?

    Thanks very much


    • The Brad Pitt workout for Troy shows that you can do a lot of cardio as an ectomorph, and still get bigger. The key is eating enough to recover from your workouts. Also, current research is starting to find that we’re not 1 body type, but a combination of different types. Some people just have to eat more to get bigger.

      The diet section of this workout contains all the information I have found about Brad Pitt’s diet for Troy. If this is not enough, I suggest looking at The Rock workout, and trying his meal plan. Your body composition is 70-80% determined by what you eat.

      Since Brad Pitt and his trainer only had 3-4 months to get ready before filming, the goals of this workout were to get bigger muscles and get cut at the same time. The cardio in the workout will help you get cut. The lifting will develop bigger muscles. This is only the case if you’re eating often enough to recover and grow bigger.

  11. Hi chris im a fan from peru im going to start brad pitt workout and i have a question
    what exercises can replace the artial marts exercises ?

    • The short answer is to do any cardio activity that you like to do. I prefer HIIT cardio on a treadmill. So, I sprint as fast as I can for 1 minute. Then, I spend the next minute jogging. You end up running sprinting for 10 minutes, and catching your breath while jogging for another 10. Studies have shown HIIT cardio is the best type of exercise for fat burning.

      The martial arts are similar to HIIT training. Brad Pitt’s trainer for Troy likes to use boxing with his clients because it’s fun and burns fat. Just do something that’s enjoyable to you, and keeps your heart pumping at a high level. There are also a lot of kickboxing videos available online.

    • The hard part is getting there. Once you have the confidence to transform your body, you will be on the right track. Once you have a Brad Pitt type of body, diet is really important. In fact, nutritionists say diet makes up 80% of your body composition.

      Note: Due to a site Rollback, I may have missed a comment on this post. Please retry. Thanks!

  12. Hi, If you do cardio on an empty stomach, should you eat breakfast and then do the weight lifting parts or should you do all of it on an empty stomach for optimal fat burning?

    • For optimal fat-burning, you would do everything on an empty stomach. This forces your body to burn your fat stores for energy. However, if you also want muscle definition, then you need to find a strategy to avoid muscle breakdown. One solution is what you suggest in your comment. Also, lots of people take 5g BCAA’s before and after their workout to prevent muscle breakdown.

      If burning fat is your primary goal, I highly suggest taking BCAA’s before and after your workout. This will allow you to optimize fat burning, while preventing muscle breakdown. If you drink coffee, it’s fine to have that in the morning. Hot lemon water, if you really want to be healthy, works too. At the Gym Jones gym, where they trained Gerard Butler for 300 and Henry Cavill for Superman, this is the approach they take. Black coffee, cardio, High Intensity weightlifting, then eating/recovery.

      Most celebrities will do their cardio in the morning on an empty stomach. This is the best time to burn fat. Then, they will either eat then do their lifting. Or, they will wait until the afternoon to get their weightlifting in. But, I’m a big fan of fasting in the morning and getting your workout in (with BCAA’s of course). After weightlifting, make sure to get a whey/protein shake for fast recovery.

    • Hi Jay,

      The Thursday Workout includes a few back exercises. Lat pulldowns, seated pulley rows, and more. Also, the boxing is a HIIT workout that complements the back exercises.