TROY Workout

Trogan

The epic 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, although he did allow himself the occasional treat: McFlurry shakes from McDonald’s, “though it was more for a little taste of home, you know, a little Americana.”

Brad 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:
Bench press - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Abs:
30 minutes straight until failure.

Breakdown of Workout
Monday: Chest
Tuesday: Back & Legs
Wednesday: Calfs and Forarms
Thursday: Bicep and Tricep
Friday: Shoulders
Saturday: 30 mins High intensity carido & 30 min of Abs to failure
Sunday: REST

Repeat. 4 weeks.

Average: 4.6 (14 votes)
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Nice.. how did he split

arm88's picture

Nice.. how did he split these up into days?

Monday: Chest Tuesday: Back

dylan's picture

Monday: Chest
Tuesday: Back & Legs
Wednesday: Calfs and Forarms
Thursday: Bicep and Tricep
Friday: Shoulders
Saturday: 30 mins High intensity carido & 30 min of Abs to failure
Sunday: REST

Repeat. 4 weeks.

Defently giving this workout

arm88's picture

Defently giving this workout a try!

Yeah me2 for sure.

justin's picture

Yeah me2 for sure.

i would like to know about

any1's picture

i would like to know about the training timing and some information about fit diet.
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this workout will help a lot

pathanguy's picture

this workout will help a lot I think to keep us healthier as we want.
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gardiner looks nice if you

Vanessa22's picture

gardiner looks nice if you have a body like Bred Pitt has.

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For the Troy Workout, Pitt

Derlierprossy's picture

For the Troy Workout, Pitt took on a whole new diet plan. He ate high protein and very low carbohydrates during the nearly one year that it took to prep himself for his role in Troy. He says himself that the task he saw ahead of him was nothing less than totally tough, and he knew it was going to take some time. “The first three months were daunting and not fun at all.

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The Epoch Workout's body/mind way advances your capableness, malleability and knowing through Structural Move, Yoga, Primeval Patterns and Relief output. For broad body-mind evolution we pauperization all of it. State, front, object, retrieval. In this authority category, you'll well air how you release, how you are breathed, how you loco mote, and what you can win.

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Since Brad had seven month

Derlierprossy's picture

Since Brad had seven month to get into shape for Troy, our workout will be over a seven month period. We will have a two step approach, as trying to get your body fat levels low to quickly would make it difficult to put on muscle.The first step of our approach is a four month bulking phase but not in the traditional sense. We will completely avoid things like squats, dead lifts, and bench press. These will add mass in all the wrong places if you are going for Pitt’s look. Instead, we will focus on bulking up the upper and middle back, the shoulders,and the upper chest. Only moderate amounts of cardie will be performed in step one, and this is only to get you ready for step 2.

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This was probably the most

Derlierprossy's picture

This was probably the most intense workout that Brad Pitt has done to date. Pitt, who is a cigarette smoking fiend had to put aside the butts and pay the price. Brad, commented later on that the Brad Pitt Troy workout was the toughest training he had ever done. Well, enough of the history lesson let’s get right to it.

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The Epic Workout is located at Mobile Service Provider
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I think Brad is ready for

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I think Brad is ready for this .as he clear;y work hard it would be resulted in a great success .It would also be better for the spectators also.

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What was carried over from

Derlierprossy's picture

What was carried over from his workout in Fight Club was that he again focused on a single muscle group per day. However, the Brad Pitt workout itself was radically different. Unlike before wherein he and his trainer worked more on reducing body fat, this time, they also needed to add to his bulk to play the role of the Greek hero.memory store

I watch Troy movie and see

brafordeuce's picture

I watch Troy movie and see here the hero body really wonderful. I just want to build body as like him. Hope your idea works well. Thanks, keep up the impression!
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