An Overview Of The Brad Pitt Troy Workout

   One of the hottest celebrity bodies that so many guys want to look like is Brad Pitt from the movie Troy. This classic look is one that does portray some muscularity, but is by no means considered ‘bulky’. In fact, it’s quite the opposite.  Brad Pitt in this warrior role has very good muscle density and coupled with low body fat levels, gives off an ultra-cut appearance.

So what can you do to create this look for yourself? If you wish you could have a body just like Brad Pitt’s, there are some specific training strategies that you should be using, all of which are outlined in great detail in the Visual Impact program.

Let’s give you a quick overview at a few so you can get started.

Heavy Compound Moves With Higher Volume Isolation

The first thing to note about a typical Brad Pitt workout is that compound exercises would have been included to ensure a sufficient lean muscle foundation, but in addition to that, there would have been plenty of higher volume isolation work added in.

This would be what really increased the overall muscle density and what would help deplete the muscle glycogen levels, ramping up the metabolism and helping with the fat burning process.

If you notice Brad’s body in this role, he is very lean – so lean veins are showing and higher rep training will help make this more pronounced. By turning to isolation moves for this section of the plan, you can zero in on specific muscle groups.

An Intense Diet For Achieving Maximum Leanness

Along with the workout program, Brad would have also used a rather intense diet as well. This would further enhance the fat burning process, making sure he came in as lean as he did for the role.

When putting together such a diet, you’d be turning to a high protein approach with lower carbs and lower fats, bringing vegetable intake up for proper nutrition.

Carbs would not be eliminated completely however and would be taken in after the higher volume training sessions when muscle glycogen was depleted. This would produce the muscular appearance without adding additional body fat.

Dietary fats would be consumed in small quantities as one should never entirely omit them, but mostly during the later evening and before bed meals to ensure calorie intake is kept lower.

Chest Specialization

Finally, the last point to note about Brad’s body for this role is that his chest was maximally defined.  To produce this yourself, you’d want to make sure that you included enough chest exercise variety into the mix, utilizing both heavy weight, low rep work as well as lighter weight, higher rep work.

So all of this said, let’s look at a sample workout that Brad Pitt would have followed for his role in the movie Troy.. For more exact workout strategies, be sure to read through the Visual Impact program, which discusses many additional concepts that you can use to really speed up the results that you see.

Note that this is an upper/lower split program and cardio should be performed twice per week on off days, leaving one day off for complete rest.  Keep the cardio to interval sprints as much as possible as these will be most effective for getting you leaner quickly.

A Sample Brad Pitt ‘Troy’ Workout

Workout 1 – Upper Body

Workout 2 – Lower Body

Workout 3 – Upper Body

Workout 4 – Lower Body

Mark Wahlberg Workout Strategies

If you’re someone who’s a big fan of Mark Wahlberg and would love to create a body just like his, it pays to take note of the different training strategies and techniques that he’s utilizing to create this look.

If you sit back and take a good look at Mark’s figure, you’ll notice a good degree of muscle size with great symmetry and balance all around the body.  He isn’t overly large in one area of the body, but rather all areas balance each other out very nicely.

Using a customized program that is similar to the Mark Wahlberg workout yet tailored to your specific needs, you can easily create such a look yourself. 

Let’s have a look at some of the critical points that you need to note.

Generating Muscle Size

The first thing that you should be doing to generate such a look is focusing on generating as much muscle size as possible off the start. Unless you already have a good degree of muscle mass built up, you will need to work on adding a bit more to your frame.  The best way to do this is through heavy, compound movements.

Since you’re training to get maximum results in a minimum time frame, you’ll be best suited to using a full body approach, performed three days per week.  This allows for the highest workout frequency, while volume is kept to a moderate level to ensure overtraining doesn’t occur.

Isolation exercises are kept to a minimum, with just a few sets added in each workout.

Feeding The Body

Moving along, the next thing to consider is the diet that you’ll follow. Since muscle size is the goal without additional body fat, eating a higher calorie intake of very unprocessed, natural foods will be the way to go.

This involves plenty of lean proteins, complex carbohydrates, especially around the workout period, as well as healthy fats to keep testosterone levels higher and your calorie intake up as well.

During the second half of the Mark Wahlberg’s workout program once the muscular foundation was built, then you could go about decreasing the calorie intake if any fat loss was required.  At the same time, carbs and fats would be brought down as well.

Refining The Physique

Finally, when it does come time to refining the body, you’ll want to focus on adding some interval cardio training on the off days to help increase your metabolic rate and increase the calorie deficit.

In addition to that, some higher rep, supersets or drop sets can be added in as well.

Let’s give you two sample workouts, one for the mass building stage and one for the refining stage.  Note that these are just overviews of what you should do.  Be sure to read through the Visual Impact program for complete information.

Mass Building Stage

Refining Stage