If you haven’t seen Fight Club then stop reading this and immediately watch it because it will inspire you to workout…granted this might mean punching a stranger but hey a workout is a workout.
Those of you that have seen the movie have probably thought about fighting someone immediately after watching it…maybe some of you have. Have you already tried making a Fight Club workout? If you’re about to get yourself in a fight club situation you’re going to want to make sure that you’re the jacked up Brad Pitt and not end up like Robert Paulson…wait what was his name…?
Oh yea the guy with the big man boobies. You have to be in fighting shape to look like a figher, and I hope to mold you a little bit with this Fight Club workout. This workout is going to be a circuit training type of workout with cardio and lifting thrown together. Why? Because unless you plan on knocking out the other guy in one punch you’re going to need some stamina or else next thing you’ll be knocking is the floor with your head.
Before we get into the workout let me just say that to get the body that people will look at with respect, you have to be willing to pay the cost.
With these words of encouragment let’s get started on this Fight Club Workout:
|Monday: Chest & Bicep||4 x 12 Bench Press4 x 12 Hammer Curl4 x 12 Decline Flys
4 x 12 Chin-ups
4 x 12 Incline Dumbell Bench
|Tuesday: Back & Lat||*4 Pull-ups between all sets*4 x 10 back extension4 x 10 Lat Pull-downs
4 x 10 Reverse Flys
4 x 10 Bent Over Rows
|Wednesday: Rest & Abs||Eat low carb but high protein throughout day.Medium Cardio: 25 min.150 bicycle crunches
50 stability ball crunches
|Thursday: Tricep & Bicep||*4 Pull-ups between all sets*4 x 12 Dips (optional weight)4 x 12 Skull Crushers
4 x 12 Close-grip bench
4 x max bicep barbell drop set
|Friday: Legs||1st Superset:- 4 x 10 squat- 4 x 10 leg curl
- 4 x 10 abductions
- 4 x 10 front squat
- 4 x 10 Lung jumps w/dumbbell
- 4 x adductions
|Saturday: Rest & Abs||Eat low carb but high protein throughout the day.Medium Cardio: 25 min.150 Russian twists w/med ball
|Sunday: Shoulders & Traps||2 x 10 Y’s T’s W’s (2 x 10 of each)4 x 10 Shoulder/Military Press4 x 12 Shrugs
4 x 8 Power Cleans
Ok so there you have it. A Fight Club workout designed to not only give you strength but functional strength. It is one thing to bench 400 pounds, but something else entirely to be quick, have great endurance, and be strong. You should aim to have no more than a minute rest between sets in order to maximize on cardio and strength. Work hard and soon you’ll be able to look like Brad Pitt. (<<<as seen here)
Lots of people after seeing Brad Pitt in Fight Club want to get a body like his. Don’t forget that in order to achieve the most from this Fight Club workout you have to eat right too. Eat enough carbs after working out but as the workout says don’t eat too many carbs on rest days or else it’ll turn to fat.
HOW AM I SUPPOSED TO GET A BODY LIKE THAT?!
- Figure out maintenance calories and eat 300-500 calories more than that on lifting days and try and hit maintenance calorie intake on rest days.
- Balanced diet (vegetables too) with plenty of lean meat and protein. About 1-1.5 grams per pound of body weight.
- Cardio is a must and needs to be done on the rest days.
- This combination of “bulking” and “cutting” will enable you to build muscle while still staving off fat.
Depending on how much body fat you have you may want to add more cardio on the rest days. If you’re already an athlete try and do sprints combined with easy cardio on the rest days. As long as you are recovering between workouts then you should be making strong progress.
One last quote to get you up and moving…
“This is your life and it’s ending one minute at a time.”
Do you have your own Fight Club workout but you can’t talk about it? Comment below and if I get enough maybe we can all make a Fight Club workout program. Hmm.