Chris Pratt’s Workout Routine

Christopher Michael Pratt, aka Chris Pratt, is a famous American actor. He is widely known for his performances in television and action movies. Chris Pratt garnered massive attention from his fans and other fitness freaks owing to his fat-to-fit transformation. Jurassic World and Jurassic World Dominion are two of Chris Pratt’s most popular movies.

From being a chubby star portraying Andy Dwyer’s role in ‘Parks and Recreation’ to getting into superhero shape for ‘Guardians of the Galaxy,’ Pratt lost 60 Lbs of extra body weight and that too in just six months. His training made him look like a superhero, all strong and healthy.

His physical transformation is inspiring to any individual who is willing to lose some pounds and get in better shape. This workout guide will provide you with the workout plan that Chris Pratt followed to bring out his superhero physique. It will also throw some light on his phenomenal work ethic that helped him in sporting a body that anyone would desire to have. Let’s get through it.

Chris Pratt’s Workout Principles

To get “superhero-fit” for his role in the 2014 American superhero film ‘Guardians of the Galaxy, Chris Pratt lost more than 60 pounds, and that too in just six months. To bring complete justice to his role, Chris wanted to be more muscular and look more fitter and leaner.

He trained under Duffy Gaver, who designed an intense workout program for Chris to lose excess pounds. His workout program also aided Chris in gaining muscle size, which made him look strong and ripped.

The first two months of Chris Pratt’s workout plan were more oriented towards bodybuilding style workouts.

On the contrary, the next two months included equal parts of bodybuilding and conditioning. The exercises he performed for conditioning were swimming, mountain biking, cardio circuits, treadmill, and faster-timed sessions. At times his conditioning workouts consisted of a treadmill/rowing circuit mixed with bodyweight training or weightlifting.

The picture that Chris Pratt posted on his Instagram, where he was seen sporting a ripped set of abs, was the outcome of his dedication towards his training program. Chris Pratt’s abs were a result of his hardcore exercise routine and strict diet. His trainer even claimed that Chris’s athleticism is terrific and the sincerity he shows towards his workouts is simply unmatchable.

In an interview, Gaver said,

“If you were to walk into the gym when he (Chris) was training, you would have thought for sure you’ve got a guy getting ready for the NFL Combine.” 

Now you must be getting an idea about the phenomenal work ethic of Chris Pratt.

Chris Pratt’s Workout Schedule

• Monday: Back, Biceps, and Abs
• Tuesday: Chest, and Triceps
• Wednesday: Active Recovery Day
• Thursday: Legs
• Friday: Shoulders and Trapezius
• Saturday: Rest
• Sunday: Rest

Chris Pratt’s training program involved exercising four days a week and taking three days off. His role in the ‘Guardians of the Galaxy’ demanded him to be leaner, fitter, and muscular than ever before. After all, bagging the lead role of Peter Quill, the Star-Lord was not a cakewalk at all. It demanded Pratt to acquire the physique of a superhero.

To bring justice to his character, he went through an intense training program that involved various exercises. He used to train each muscle group once a week following a high-volume approach. Apart from his lifting sessions, he also used to work on his overall endurance and agility by incorporating a lot of cardiovascular exercises in his exercise routine.

Chris Pratt’s Workout Routine

Chris Pratt’s workout plan aimed to shed extra weight while building muscle and improving his athleticism. Chris used to train for 4 days per week. To promote active recovery and recuperation, he took 3 days off from his workouts.

Monday – Back, Biceps, and Abs

• Stretching or jogging on a treadmill- 10 minutes
• Deadlifts- 4 Sets of 10-8-5-3 reps
• Pull-Ups- 4 Sets of 10 reps
• Lat Pulldown- 4 Sets of 10 reps
• Hammer Strength Rows- 4 Sets of 12 reps
• Heavy Dumbbell Rows- 4 Sets of 12 reps
• Hammer Curls- 3 Sets of 12 reps
• Barbell Curls-3 Sets of 12 reps
• Planks- 3 Sets 60 seconds
• Hanging Leg Raises- 3 Sets of 15 reps
• Sit-Ups- 3 Sets of 25 reps

Tuesday – Chest, and Triceps

• Stretching or jogging on a treadmill- 10 minutes
• Bench Press- 4 Sets of 10-8-5-3 reps
• Incline Bench Press- 4 Sets of 12 reps
• Fly (using cables or dumbbells)- 4 Sets of 12 reps
• Parallel Bar Dips- 3 x AMRAP
• Triceps Pushdowns- 4 Sets of 12 reps
• Hammer Strength Bench Press- 4 Sets of 12 reps
• Cable Kickbacks- 4 Sets of 12 reps

Wednesday – Active Recovery Day

Thursday – Legs

• Stretching or jogging on a treadmill- 10 minutes
• Back Squats- 4 Sets of 10-8-5-3 reps
• Leg Press- 4 Sets of 12 reps
• Weighted Lunges- 3 Sets of 12 reps
• Kettlebell straight-leg deadlifts- 3 Sets of 12 reps
• Standing Calf Raises- 4 Sets of 12 reps
• Glute Bridges- 3 Sets of 10 reps

Friday – Shoulders and Trapezius

• Stretching or jogging on a treadmill- 10 minutes
• Military Press- 4 sets of 12-10-8-6 reps
• Lateral Raises- 4 Sets of 12 reps
• Rear Delt Fly- 4 Sets of 12 reps
• Front Raises (using either cables or dumbbells)- 3 Sets of 10 reps
• Barbell Shrugs- 4 Sets of 10 reps
• One-arm dumbbell Snatch super set with Kettlebell Swings- 3 Sets of 10 reps
• Dumbbell Shrugs- 3 Sets of 10 reps

Saturday – Rest

Sunday – Rest

Right from day one of his training, Chris Pratt had a clear idea of how he wants to look as the Star-Lord. Apart from training intensely, Pratt also made some changes in his eating habits. In his quest to embody his character, he bid a fond farewell to indulgent treats and embarked on a journey fueled by wholesome, nourishing foods.

He even cut out alcohol from his diet to create a calorie deficit to aid fat loss. He followed a strict diet plan that took care of his caloric intake and provided his body with all the necessary nutrients.

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Final Words

And that was all about Chris Pratt’s workout plan. Seeing how dedicated he is can inspire you to work hard and stick to your fitness goals too.

The fat-to-fit transformation that Chris Pratt went through did not happen overnight. It took a fair share of Pratt’s time and efforts invested for a certain period, to bring out his superhero physique. To achieve that kind of body, Pratt also needed to have the mental fortitude of a superhero.

Hence, we would recommend you to visualize the ideal physique you wish to attain, just the way Chris Pratt did. Every day, make sure to put in the effort required to achieve your desired body. If you keep working hard and stay dedicated, you’ll definitely achieve the body you want.