This is exactly what happened to Brad Pitt when he was training to become Achilles. While Brad’s transformation for other roles like Tyler Durden wasn’t supposed to be extraordinarily strict, his portrayal of Achilles had to.
As you know, Achilles is a character renowned for his athletic abilities and his symmetrical body.
This means that by the end of his training, Brad Pitt was supposed to be well built, yet not overly muscular.
Brad had around seven months at his disposal to get in shape, and he did so quite remarkably. Before doing so, Brad had to find the right trainer for the job. This is why he reached out to Gregory Joujon-Roche, a trainer that was well known in the movie industry for his results.
Gregory didn’t come alone actually, but with a masseuse, a core trainer, a nutritionist, a martial arts instructor, and even a yoga instructor. The role of Achilles demanded that Brad should acquire between 10 and 15 lbs of muscular mass, which he ultimately did.
The workout routine started with a focus on his Chest during the Mondays.
So each Monday, Brad would bench press of 5 sets with 6-10 reps, incline bench press of 6 sets with 6-10 reps, cable crossovers of 6 sets with 10-12 reps, dumbbell pullovers of 5 sets with 10-12 reps, and dips of around 5 sets until failure.
Tuesdays were reserved for his back.
Every Tuesday, Brad would do wide grip chin-ups of 6 sets until failure, t-bar rows of 5 sets with 6-10 reps, seated pulley rows of 6 sets with 6-10 reps, and straight-leg dead lifts of 6 sets with 15 reps.
Wednesdays Brad focused on his legs
6 sets of squats with 8-12 reps, 6 sets of leg presses with 8-12 reps, 6 sets of leg extensions with 12-15 reps, and 5 sets of barbell lunges with 15 reps. He would also focus on the calves by doing 10 sets of standing calf raises with 10 reps and 8 sets of seated calf raises with 15 reps.
On Thursdays, he would focus on his biceps and triceps.
Which involved 6 sets of barbell curls with 6-10 reps, 6 sets of seated dumbbell curls with 6-10 reps, 6 sets of concentration curls with 6-10 reps, 6 sets of close-grip bench presses with 6-10 reps, 6 sets of push downs with 6-10 reps, 6 sets of one-arm dumbbell triceps extensions with 6-10 reps, and 6 sets of barbell French presses with 6-10 reps. For his forearms, he did 4 sets of wrist curls with 10 reps, 4 sets of reverse barbell curls with 8 reps, and as many wrist rollers as he could.
Fridays were reserved for shoulder training
Every Friday Brad would do 6 sets of seated barbell presses with 6-10 reps, 6 sets of lateral raises with 6-10 reps, 5 sets of bent-over lateral raises with 6-10 reps, and 5 sets of cable lateral raises with 10-12 reps. In addition, he focused 30 minutes every day working on his abs.
During his training, Brad had to quit smoking, and eat low-carb meals four times a day.