Last Updated On June 26, 2023
We all remember Chris Pratt’s iconic transformation as he trained to become Peter Quill, aka Star-Lord, in the wake of his success playing Andy Dwyer. [1]
How did he make such a dramatic physical change, and can you do it at home? We have the facts behind what makes a Chris Pratt workout - check out our tips and tricks below.
- Workout Summary - Quick Guide
- Chris Pratt's Workout Routine Explained
- Who Is Chris Pratt? (American Actor & All-Around Good Guy)
- Current Body Stats
- Chris Pratt's Training and Workout Principles
- Accomplishments, Awards, and Nominations
- Chris Pratt's Diet Plan – What Does He Eat?
- What Supplements Does Chris Pratt Take?
- Common Questions About Chris Pratt
- Conclusion
Workout Summary - Quick Guide
Main Workout Goal | Building Lean and Muscular Physique |
Program Duration | 9 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, Barbells, Kettlebells |
Recommended Supplements | Whey Protein Powder Testosterone Boosters Fat Burners |
Chris Pratt's Workout Routine Explained
No celeb workout is the same - plenty of factors go into it, including their physical health and preferences, the role they are training for, their starting fitness, and more.
In preparation for Guardians of the Galaxy, Chris Pratt's iconic transformation involved dropping over 60 pounds in just six months. So how did he do it?
Alongside an intense workout regimen designed by certified personal trainer Duffy Gaver[2], a former Navy SEAL, he also stuck to a strict diet plan created by nutritionist Phil Goglia[3].
Eating well helped fuel these high-intensity cardio workouts while ensuring he would gradually lose weight. Additionally, plenty of quality sleep and water was vital in managing this insane transformation.
The Chris Pratt workout routine of legend involved:
Monday: Back, Biceps, and Abs
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Warm-Up: stretching | 1 | 10 minutes | 30 secs |
Warm-Up: treadmill | 1 | 10 minutes | 60 secs |
Deadlift | 4 | 10, 8, 5, 3 | 30-35 secs |
Pull-Ups | 4 | 10 | 30-35 Secs |
Lateral Pull Downs | 4 | 10 | 30-35 Secs |
Hammer Strength Row | 4 | 12 | 30-35 Secs |
Heavy Dumbbell Row | 4 | 12 | 30-35 Secs |
Hammer Curls | 3 | 12 | 30-35 Secs |
Barbell Curls | 3 | 12 | 30-35 Secs |
Planks | 3 | 60 seconds | 30-35 Secs |
Hanging Leg Raises | 3 | 15 | 30-35 Secs |
Sit-Ups | 3 | 25 | 30-35 Secs |
Tuesday: Chest and Triceps
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Warm-Up: Stretching | 1 | 10 minutes | 30 secs |
Warm-Up: Treadmill | 1 | 10 minutes | 60 secs |
Bench Press | 4 | 10, 8, 5, 3 | 30-35 Secs |
Incline Bench | 4 | 12 | 30-35 Secs |
Cable Flyes | 4 | 12 | 30-35 Secs |
Dips | 3 | to failure | 30-35 Secs |
Tricep Pushdown | 4 | 12 | 30-35 Secs |
Hammer Strength Bench | 4 | 12 | 30-35 Secs |
Cable Kickbacks | 4 | 12 | 30-35 Secs |
Related Article - Best Bench Press Alternatives
Wednesday: Active Recovery Day
Exercises |
|---|
Walking And Rest |
Thursday: Leg Day
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Warm-Up: stretching | 1 | 10 minutes | 30 secs |
Warm-Up: treadmill | 1 | 10 minutes | 60 secs |
Back Squat | 4 | 10, 8, 5, 3 | 30-35 Secs |
Leg Press | 4 | 12 | 30-35 Secs |
Weighted Lunges | 3 | 12 | 30-35 Secs |
Kettlebell Straight Leg Deadlift | 3 | 12 | 30-35 Secs |
Standing Calf Raises | 4 | 12 | 30-35 Secs |
Glute Bridges | 3 | 10 | 30-35 Secs |
Related Article - Best Leg Press Alternatives
Friday: Shoulders and Traps
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Warm-Up: stretching | 1 | 10 minutes | 30 secs |
Warm-Up: treadmill | 1 | 10 minutes | 60 secs |
Military Press | 4 | 12, 10, 8, 5 | 30-35 Secs |
Lateral Raises | 4 | 12 | 30-35 Secs |
Rear Delt Flyes | 4 | 12 | 30-35 Secs |
Front Cable Raises | 3 | 10 | 30-35 Secs |
Barbell Shrugs | 4 | 10 | 30-35 Secs |
One-Arm Dumbbell Snatch | 3 | 10 | 30-35 Secs |
Kettlebell swings | 3 | 10 | 30-35 Secs |
Dumbbell Shrugs | 3 | 10 | 30-35 Secs |
Weekends: Rest and Recover
This four-day on, three-day recovery setup meant that Chris Pratt could give his all in the gym while regularly refreshing his mind and spirit for the hard work ahead.
These routines would often take hours to do, meaning that he had to commit time to the gym if he wanted to keep his role as Star-Lord. Remember this time commitment when considering whether you want to try this routine for yourself.
We would also recommend working up to something like this with a qualified personal trainer if your fitness is not quite there.
Who Is Chris Pratt? (American Actor & All-Around Good Guy)
Born in Virginia in 1979, Chris Pratt initially dropped out of college and worked a lot of odd jobs.
After being cast in his first short film, he then went on to appear in various early 2000s TV shows and films. However, it was when Chris Pratt portrayed Andy Dwyer in the hit comedy series Parks and Recreation that his fame really took off.
With this newfound success, Pratt auditioned for several action roles before landing Star-Lord in Guardians of the Galaxy. Since then, Chris Pratt has been launched into A-list action stardom, even landing a role in The Tomorrow War.
In terms of his personal life, Chris Pratt is a devout Christian who has had two high-profile marriages, including his current one to Katherine Schwarzenegger. He currently has three children, one with ex-wife Anna Faris and two with his current wife, Katherine Schwarzenegger.
Related Article - Ryan Reynolds Diet and Workout Routine
Current Body Stats
Each role that Chris Pratt takes that requires him to be a certain weight or bulk means that his stats tend to change somewhat regularly.
These are the most recent body stats that we could find for him.
Stat | Measurement |
|---|---|
Height | 6”2’ |
Weight | 223 lbs |
Age | 43 |
Biceps | 16 inches |
Waist | 34 inches |
Chest | 44 inches |
Legs | 23 inches |
Chris Pratt's Training and Workout Principles
The Chris Pratt workout has a few key elements that, alongside nutritious foods, a high water intake, and rest, did wonders for the shredded action star.
For Chris, it was vital to shred fat while bulking up, which meant his workout routine focuses on incorporating the following:
By using moves with these pillars in mind, Chris Pratt could prepare for Guardians of the Galaxy in the best way for his situation.
For his gym routine, Chris stuck to four to six sessions a week at the gym with three days of rest, doing upper chest exercises, lower lat exercises and different bodyweight workouts.
To break up his mind and refresh his motivation, Pratt used his Wednesday active recovery days to go mountain biking or play basketball to remain active while doing something fun.
Related Article - Channing Tatum Workout Program
Accomplishments, Awards, and Nominations
Chris Pratt has received many nominations for awards over the years and has plenty of accomplishments to his name.
Awards He Has Won
Awarding Body | Movie | Award | Year |
|---|---|---|---|
CinemaCon Awards | Guardians of the Galaxy | Breakthrough Performer of the Year | 2014 |
Detroit Film Critics Society | Guardians of the Galaxy | Best Ensemble | 2014 |
Saturn Awards | Guardians of the Galaxy | Best Actor | 2015 |
MTV Movie Awards | Jurassic World | Best Action Performance | 2016 |
Teen Choice Awards | Guardians of the Galaxy Vol 2 | Best Movie Actor: Sci-Fi | 2017 |
Teen Choice Awards | Jurassic World: Fallen Kingdom | Choice Summer Movie Actor | 2018 |
Kids’ Choice Awards | Jurassic World: Fallen Kingdom | Favorite Butt-Kicker | 2019 |
Nominations
We can’t win them all, and neither can Chris Pratt. Here are the number of awards he has been nominated for but got beat out by other actors.
Awarding Body | Nominated Work | Number of Nominations | Year |
|---|---|---|---|
Teen Choice Awards | Everwood | 2 | 2004-2005 |
Washington DC Area Film Critics Association | Zero Dark Thirty | 1 | 2012 |
Critics’ Choice Television Award | Parks and Recreation | 1 | 2013 |
Young Hollywood Awards, Detroit Film Critics Society, Critics’ Choice Movie Awards, MTV Movie Awards, Kids’ Choice Awards | Guardians of the Galaxy | 9 | 2014-2015 |
Teen Choice Awards, Peoples’ Choice Awards, Critics’ Choice Awards, Kids’ Choice Awards, MTV Movie Awards | Jurassic World | 6 | 2016 |
Teen Choice Awards | The Magnificent Seven | 1 | 2016 |
Saturn Awards | Passengers | 1 | 2017 |
Teen Choice Awards | Guardians of the Galaxy Vol 2 | 1 | 2017 |
Teen Choice Awards | Avengers: Infinity War | 1 | 2018 |
People’s Choice Awards, Kids’ Choice Awards | The Lego Movie 2: The Second Part | 2 | 2019-2020 |
Critics’ Choice Super Awards, Kids’ Choice Awards | Onward | 2 | 2021 |
Related Article - Tom Holland's Exercise & Diet Program
Chris Pratt's Diet Plan – What Does He Eat?
Chris Pratt’s weight loss diet, created by nutritionist Phil Goglia, put high water intake and whole foods at the forefront of Pratts’ priority list. With how intense the Galaxy workout was, Chris Pratt’s nutrition needed to help him keep up.
With a combination of a raised caloric intake, lots of water, and the removal of all unhealthy eating habits, Chris Pratt was able to shed those pounds. While he does prefer to get most of his nutrients from whole foods, he does use some supplements to help him keep that Chris Pratt physique.
Related Article - Ben Affleck's Diet Plan And Exercise Routine
Balanced Foods
The key balance for Chris Pratt’s caloric intake included a mix of the following:
For protein, Chris would typically eat rich, low-carb foods such as eggs, chicken breast, fish, and steak to help maintain his muscle mass.
For carbs, Chris would look to broccoli, spinach, greens, sweet potatoes, brown rice, steel-cut oats, and berries. In terms of healthy fats, he could use things like grass-fed butter, coconut oil, avocado, and nuts to get that last 20 percent in.
Chris was also tasked with drinking a glass of water before each meal alongside his gallon-a-day intake to help control his weight gain. All that time in the bathroom and restraining himself proved worth it, however, when he finally hit the big screen as Peter Quill.
Food was not the only vital element for Chris Pratt outside of the gym. For him, resting properly and performing proper cool-downs and warm-ups were critical for his body’s development.
Proper sleep and rest give your body time to build the muscles and recover - pushing yourself too hard will only lead to injuries and setbacks.
Related Article - Christian Bale Exercise And Diet Plan
What To Go For
What To Avoid
What Supplements Does Chris Pratt Take?
We do not know the exact brand that Chris Pratt used while doing his Star-Lord workout routine, but we do know the types he typically reached for.
Related Article: Pre-Workout Vs Fat Burner
Chris Pratt worked hard to get most of his nutrients from food, but the Chris Pratt Guardians schedule meant he needed an extra hand.
If you choose to use supplements as part of your workout routine, consult with a doctor first and do your research to ensure that you are getting a good quality product that will not damage your health.
See Also - Tom Hardy's Workout Routine
Common Questions About Chris Pratt
Duffy Gaver is an ex-Navy SEAL, and former Marine sniper turned celebrity trainer. He trained Chris Pratt and has trained the likes of Brad Pitt and Chris Hemsworth before helping Chris Pratt work out.
It is estimated that Chris Pratt's Guardians prep involved eating around 4000 calories per day. This was perfect for fueling the Galaxy workout he needed to become Peter Quill.
We estimate that Chris Pratt has around 10-11 percent body fat while playing Star-Lord, which is part of why the Chris Pratt transformation is so iconic.
Chris Pratt has done some Crossfit WOD and other workouts while training for The Terminal.
It took Chris Pratt around six months to transform, thanks to his intense weight loss workout routine. By targeting specific muscle groups, performing dynamic stretching as part of his warm-ups, and eating healthy foods like sweet potatoes and brown rice, Chris completed his Galaxy workout perfectly.
In the past, Chris has shouted out various songs that he has listened to songs such as:
These are just some of the songs he has shouted out over the years. Mix some in with your regular workout playlist, perhaps with some of the Guardians of the Galaxy soundtrack, to add some pep to that rep.
Conclusion
Celebrities like Chris Pratt have so many resources at their disposal, alongside the promise of a good paycheck, while getting shredded for roles like this.
Not all of us can be paid to go to the gym, but you can take inspiration from the Chris Pratt Guardians of the Galaxy workout while crafting your routine. Consult with a local qualified trainer and nutritionist to see what could help you train like Star-Lord.
Remember that eating and resting well are two other key elements when it comes to getting that Chris Pratt physique. After all, rest, food, and exercise are the best ways to see yourself transform and reach your goals.
Reference:
1. https://www.instagram.com/p/bdD2lCDHHx/
2. https://us.macmillan.com/author/duffygaver
3. https://www.instagram.com/drgoglia/?hl=en
4. https://www.ncbi.nlm.nih.gov/pubmed/26403469
5. https://www.ncbi.nlm.nih.gov/books/NBK526128/
6. https://www.tandfonline.com/doi/full/10.1186/s12970-015-0112-9
7. https://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2011.00908.x
