Chris Pratt’s ‘Guardians of the Galaxy’ Workout Routine

We all remember Chris Pratt’s iconic transformation[1] as he trained to become Peter Quill, aka Star-Lord, in the wake of his success playing Andy Dwyer.

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.

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

  • Warm-Up: stretching and 10 minutes on the treadmill
  • Deadlift: 4 sets of 10, 8, 5, 3 reps
  • Pull-Ups: 4 sets of 10 reps
  • Lateral Pull Downs: 4 sets of 10 reps
  • Hammer Strength Row: 4 sets of 12 reps
  • Heavy Dumbbell Row: 4 sets of 12 reps
  • Hammer Curls: 3 sets of 12 reps
  • Barbell Curls: 3 sets of 12 reps
  • Planks: 3 sets at 60 seconds
  • Hanging Leg Raises: 3 sets of 15 reps
  • Sit-Ups: 3 sets of 25 reps

Tuesday: Chest and Triceps

  • Warm-Up: stretching and 10 minutes on the treadmill
  • Bench Press: 4 sets of 10, 8, 5, 3 reps
  • Incline Bench: 4 sets of 12 reps
  • Cable Flyes: 4 sets of 12 reps
  • Dips: 3 sets to failure
  • Tricep Pushdown: 4 sets of 12 reps
  • Hammer Strength Bench: 4 sets of 12 reps
  • Cable Kickbacks: 4 sets of 12 reps

Wednesday: Active Recovery Day

  • Walking And Rest

Thursday: Leg Day

  • Warm-Up: stretching and 10 minutes on the treadmill
  • Back Squat: 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 Deadlift: 3 sets of 12 reps
  • Standing Calf Raises: 4 sets of 12 reps
  • Glute Bridges: 3 sets of 10 reps

Friday: Shoulders and Traps

  • Warm-Up: stretching and 10 minutes on the treadmill
  • Military Press: 4 sets of 12, 10, 8, 5 reps
  • Lateral Raises: 4 sets of 12 reps
  • Rear Delt Flyes: 4 sets of 12 reps
  • Front Cable Raises: 3 sets of 10 reps
  • Barbell Shrugs: 4 sets of 10 reps
  • Superset:
  • One-Arm Dumbbell Snatch: 3 sets of 10 reps
  • Kettlebell swings: 3 sets of 10 reps
  • Dumbbell Shrugs: 3 sets of 10 reps

Saturday: Rest and Recover

Sunday: 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.

Chris Pratt Posing For A Selfie on a Movie Set

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.

Also Check Out - Ryan Reynolds' 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.






223 lbs




16 inches


34 inches


44 inches


23 inches

Chris Pratt Shirtless on the Set of a Movie

Chris Pratt's Workout Principles and Training

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:

  • Bodybuilding - to bulk up his muscles
  • A combination of weights and cardio
  • High cardio - to burn fat and increase stamina

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.

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.

Chris Pratt Then Vs Now Body Transformation

Accomplishments, Awards, and Nominations

Chris Pratt has received many nominations for awards over the years and has plenty of accomplishments to his name.


Awarding Body




CinemaCon Awards

Guardians of the Galaxy

Breakthrough Performer of the Year


Detroit Film Critics Society

Guardians of the Galaxy

Best Ensemble


Saturn Awards

Guardians of the Galaxy

Best Actor


MTV Movie Awards

Jurassic World

Best Action Performance


Teen Choice Awards

Guardians of the Galaxy Vol 2

Best Movie Actor: Sci-Fi


MTV Movie & TV Awards

MTV Generation Award


Teen Choice Awards

Jurassic World: Fallen Kingdom

Choice Summer Movie Actor


Kids’ Choice Awards

Jurassic World: Fallen Kingdom

Favorite Butt-Kicker



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


Teen Choice Awards




Washington DC Area Film Critics Association

Zero Dark Thirty



Critics’ Choice Television Award

Parks and Recreation



Young Hollywood Awards, Detroit Film Critics Society, Critics’ Choice Movie Awards, MTV Movie Awards, Kids’ Choice Awards

Guardians of the Galaxy



Teen Choice Awards, Peoples’ Choice Awards, Critics’ Choice Awards, Kids’ Choice Awards, MTV Movie Awards

Jurassic World



Teen Choice Awards

The Magnificent Seven



Saturn Awards




Teen Choice Awards

Guardians of the Galaxy Vol 2



Teen Choice Awards

Avengers: Infinity War



Peoples’ Choice Awards

Jurassic World: Fallen Kingdom



People’s Choice Awards, Kids’ Choice Awards

The Lego Movie 2: The Second Part



Critics’ Choice Super Awards, Kids’ Choice Awards




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.

Balanced Foods

The key balance for Chris Pratt’s caloric intake included a mix of the following:

  • Protein - 60%
  • Carbs - 20%
  • Healthy fats - 20%

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.

Chris Pratt Eating at a Restaurant

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.

  • Whey Protein
    With an aim of 60 percent protein every day, having a protein shake or two couldn’t hurt to help get the most from a workout.[4] Protein shakes come in a variety of forms and flavors; we don’t know what brands or flavors Chris Pratt prefers, but we do know he tended to reach for whey protein rather than casein or soy.
  • Testosterone Booster
    Testosterone boosters, such as ginger, fenugreek, and zinc supplements, can help men gain muscle, lose fat, and other aspects of their health.[5]
  • BCAAs
    Branched-Chain Amino Acids are found in most natural protein sources, like fish, and can be critical in aiding muscle growth or reducing muscle loss.[6] We get them from food, but hardcore Chris Pratt's nutrition needed the help of a supplement to support their gains.
  • Fat Burner
    There are different kinds of fat burners around, and not all are as good as they claim. Some can help aid in fat burning when combined with other elements like exercise and diet.[7]

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.

Chris Pratt's Workout Routine & Diet Questions

Who is Chris Pratt's personal trainer?

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.

How many calories was Chris Pratt eating during his weight loss?

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.

What is Chris Pratt's body fat percentage?

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.

Does Chris Pratt do CrossFit?

Chris Pratt has done some Crossfit WOD and other workouts while training for The Terminal.

How long did it take Chris Pratt to get in shape for Guardians?

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.

Does Chris Pratt have a workout playlist he listens to?

In the past, Chris has shouted out various songs that he has listened to songs such as:

  • Strawberry Fields Forever - The Beatles
  • Troubadour - George Strait
  • Chain Breaker, Zach Williams
  • Here I Go Again - White Snake
  • 24K Magic - Bruno Mars
  • Lightning - Eric Church
  • Tennessee Whiskey - Chris Stapleton
  • Highwayman - The Highwaymen
  • Wave on Wave - Pat Green
  • I Need You - Faith Hill
  • Clay Pigeons - Blaze Foley
  • Believe - Brooks&Dunn
  • Friends In Low Places - Garth Brooks
  • Cowboys And Angels - Dustin Lynch
  • Starboy - The Weeknd, Daft Punk
  • Lose Yourself - Eminem

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.


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.



Paul J

Last Updated on January 17, 2023