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Chris Pratt Workout Routine




Chris Pratt's Workout Routine & Diet

What is Chris Pratt’s workout routine?

Who would have thought that Chris Pratt was once the chubby star who portrayed Andy Dwyer in the comedy ‘Parks and Recreation.’

Pratt was called “too fat” for the leading role in the 2011 sports drama “Moneyball.”

However, to get into shape for his roles in “Zero Dark Thirty” and “Guardians of the Galaxy,” Pratt lost 60lbs in just 6 months.

Within this article we will show how Pratt turned into a shredded action star:




Current Stats

Height: 6’2

Weight: 223 lbs

Age: 40 years old 

Birthday: 21st of June, 1979

Birthplace: Virginia, Minnesota

Accolades: CinemaCon Winner, 2014


Workout Principles

Within Chris’ routines, he normally has 3 days he rests from the workout. For the Guardians of the Galaxy movie, he trained for 5 months. Pratt wanted to pack on more muscles while becoming leaner and fitter.

He trained for 5 months under Gaver’s guidance with incredible discipline, working out 4-6 sessions per week.


Chris Pratt’s Workout Routine

Before Pratt auditioned for Guardians of the Galaxy, he weighed around 300 pounds. So how did he bag the lead role of Peter Quill, the Star-Lord?

Pratt remarkably ditched an enormous amount of fat by combining an intense workout regimen designed by his trainer Duffy Gaver and a diet plan created by nutritionist Phil Goglia with 3-4 hours of regular, consistent hard work.

Here is Chris Pratt’s workout routine:


Monday: Back, Biceps and Abs

Chris Pratt's Back Workout Routine

Within this routine, Pratt performs 11 exercises, but for a total 4 sets and 12 reps.

Here’s Chris Pratt’s back, biceps, and abs routine: 

1. Stretch (10 Min Jog on Treadmill)

2. Deadlift (4 sets of 10, 8, 5, 3 reps)

3. Pull-Ups (4 sets, 10 reps)

4. Lateral Pull Downs (4 sets, 10 reps)

5. Hammer Strength Row (4 sets, 12 reps)

6. Heavy Dumbbell Row (4 sets, 12 reps)

7. A. Hammer Curls (3 sets, 12 reps)

8. B. Barbell Curls (3 sets, 12 reps)

9. Planks (3 sets, 60 seconds)

10. Hanging Leg Raises (3 sets, 15 reps)

11. Sit Ups (3 sets, 25 reps)


Tuesday: Chest and Triceps

Chris Pratt's Chest Workout Routine

On Tuesday, Chris targets his chest and triceps. There are 8 different exercises within Pratt’s chest and triceps routine.

Here’s Chris Pratt’s chest and triceps routine: 

1. Stretch (10 Min Jog on Treadmill)

2. Bench Press (4 sets of 10, 8, 5, 3 reps)

3. Incline Bench (4 sets, 12 reps)

4. Flys (Cable or DB) (4 sets, 12 reps)

5. Dips (3 sets, Failure)

6. Tricep Pushdown (4 sets, 12 reps)

7. Hammer Strength Bench (4 sets, 12 reps)

8. Cable Kickbacks (4 sets, 12 reps)


Wednesday: Active Recovery Day

On Wednesday, Pratt has an active recovery day which means that he talks a walk and rest.


Thursday: Legs

Chris Pratt's Leg Workout Routine

On Thursday, Pratt hits his legs routine for 7 exercises. Each exercise is performed for varying set and rep ranges.

Here’s Chris Pratt’s legs routine: 

1. Stretch (10 Min Jog on Treadmill)

2. Back Squat (4 sets of 10, 8, 5, 3 reps)

3. Leg Press (4 sets, 12 reps)

4. A. Weighted Lunges (3 sets, 12 reps)

5. B. Kettlebell Straight Leg Deadlift (3 sets, 12 reps)

6. Standing Calf Raises (4 sets, 12 reps)

7. Glute Bridges (3 sets, 10 reps)


Friday: Shoulders and Traps

Chris Pratt's Shoulder Workout Routine

On Friday, Chris hits shoulders and traps workout routine by doing 9 different exercises with 10-12 reps.

Here’s Chris Pratt’s shoulders and traps routine: 

1. Stretch (10 Min Jog on Treadmill)

2. Military Press (4 sets, 12, 10, 8, 5 reps)

3. Lateral Raises (4 sets, 12 reps)

4. Rear Delt Flys (4 sets, 12 reps)

5. Front Raises (DB or Cable) (3 sets, 10 reps)

6. Barbell Shrugs (4 sets, 10 reps)

Superset 1

7. A. One Arm Dumbbell Snatch (3 sets, 10 reps)

8. B. Kettlebell Swing (3 sets, 10 reps)

9. Dumbbell Shrugs (3 sets, 10 reps)


Saturday and Sunday:  Rest

Both Saturday and Sunday are used for rest.


Chris Pratt’s Diet

Pratt raised his daily caloric and water intake. He gave up all unhealthy eating habits and switched to nutritious foods like veggies, fruits, nuts, and seeds.

The staples of his weight loss diet included lots of protein-rich foods such as steak, fish, chicken breast, whole eggs, and low-carb foods like brown rice, sweet potatoes, broccoli, spinach, oatmeal, and berries.

Here is Chris Pratt’s diet:


  • Whole eggs
  • Chicken breast
  • Fish
  • Steak


  • Broccoli, spinach, and other green vegetables
  • Sweet potatoes
  • Brown rice
  • Steel-cut oatmeal
  • Berries


  • Fast grass fed butter
  • Coconut oil
  • Avocado
  • Nuts



Chris Pratt uses the following supplements to help fuel his gains:

  • Power Testo Blast
  • Power Muscle Blast



Chris Pratt is an amazing actor and he is the guy who dropped more than 60 pounds for his role in Guardians of the Galaxy. He is a perfect example of a person who can inspire others to lose weight by working hard.

What do you think about Chris Pratt’s workout routine and diet? Leave a comment below.

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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