Workout ScheduleMost of these exercises were performed at 3 sets of 15-25 reps, weight is in pounds.

Monday – Chest75 push-upsBench press – 165, 195, 225 (25, 15, 8 reps)Nautilus press – 80, 100, 130Incline press – 80, 100, 130Pec deck machine – 60, 70, 80

Tuesday – Back25 pull-upsSeated rows – 75, 80, 85Lat pulldowns – 135, 150, 165T-bar rows – 80, 95, 110

Wednesday – ShouldersArnold press – 55Laterals – 30Front raises – 25

Thursday – Biceps & TricepsPreacher curls machine – 60, 80, 95EZ curls cable – 50, 65, 80Hammer curls – 30, 45, 55Pushdowns – 70, 85, 100

Friday – CardioTreadmill 60 minutes – 80-90% MHR

Saturday – CardioTreadmill 60 minutes 80-90% MHR

Sunday – RestNutrition PlanSticking to a high protein diet with six smaller meals spread out through the day, Pitt stuck to a clean diet supplemented with whey protein powder and protein bars.

BreakfastEggs – 6 whites, 7 yolks75 g oatmeal with raisins

Depending on his schedule, Pitt would substitute the eggs for a protein shake.

Mid-morning snackTuna on wholewheat

Lunch2 chicken breasts75-100 g brown rice or pasta and green veggies

Afternoon Snack (pre-workout)Protein barWhey protein isolate shakeBanana

Post-workout SnackWhey protein shakeBanana

DinnerGrilled fish or chickenBrown rice or pastaVeggies and salad

Evening SnackWhey protein isolate shakeOr low fat cottage cheese (slow release protein)