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*This Chris Pratt Workout Routine and Diet Plan has been updated and will continue to be as new information comes out.*

Is it possible for fat “Dad-Bod” guys to still be HILARIOUS when they get in better shape then most people?

Chris Pratt is putting that to the test as he continues to keep off the weight he lost when getting ready to become Starlord.

Chris Pratt aka Peter Quill aka the guy who drops more than 60 pounds for his role in Guardians of the Galaxy. Yes, I proofread that last sentence and the number 60 was correct. Call him what you’d like, but when Pratt found out he had the role of Peter Quill, he knew he had to do some serious toning up!

Thankfully for Pratt, he was paired up with some awesome coaches.

Thankfully for us, we’re able to the inside scoop on what the workout was!

We’ve now seen all the Guardians of the Galaxy, and then some! Zoe Saldana, Bradley Cooper, Batista, Karen Gillan, Vin Diesel, and even Michael Rooker.

Chris Pratt Stats:

Height: 6’2

Weight: (approximate) 185 lbs

Age: 39 years old

Chris Pratt falls right in the height average range of male celebs.

Right there with the rest of the Chris’.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pine, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Chris Pratt Diet and Nutrition

I was recently reading about Pratt in Entertainment Magazine when he was showing off his chiseled six pack prior to the Jurassic World release. The article was about him continuing on his low-carb/paleo diet. Then I began thinking…

How have I not talked more about his diet on one of the most awesome transformations I cover?…

Here’s what Pratt has to say to GQ about who he was before Starlord:

“My bones ached, I had cardiovascular issues [when I was fat],” Chris told GQ May 18. “I was unhealthy. I was feeling rotten. I didn’t feel too great about who I was.”

And another quote that answers my first question at the very beginning of the post! This one’s just for fun and in response to his wife thinking he was more fun when he was fat :

“Probably in many ways she preferred me that way,” said Chris. “I was more fun to be around, probably. Now I have less fun. I focus more. She doesn’t get to cook for me the way she used to. I was like a great pet fat guy.”

When Pratt switched to paleo he said he was able to sleep better and had much more energy.

Thankfully having paleo as part of our nutrition pillars – we already know how awesome it is – BUT, for those of you who don’t know: Paleo is a low carb diet that revolves around higher fat, moderate protein and low carb intake. The lower carb and higher fat automatically begin helping you shred fat while the moderate protein allows you to get enough for muscle growth.

Paleo is what worked for Pratt.

This is what he specifically found sustainable.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions.

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Chris Pratt Workout Routine Research

I’m pulling a quote immediately from the first version of the article, which used to be listed at towards the top:

Pratt used a combination of nutrition and planned dieting given to him by nutritionist Phil Goglia and paired it with an amazing workout routine made for him by Duffy Gaver. Pratt was able to post of selfie after training for five months that took fire to the internet. [Shown below in his before and after pictures] His routine consisted of 4-6 training days a week.

And both his coaches told Mens Fitness in their interviews that Pratt was amazing to work with. He wasn’t one of the clients you’d have to push to keep going. He knew what he wanted and continued to work hard to get to it. A direct quote from Duffy is as follows:

He wanted more muscle, to be much leaner, and to be more fit. He wanted to do justice to the role.

Hopefully you can use that as motivation before going to the next page and seeing the full workout! If you want to get ripped like Peter Quill, it’s time to start acting like a Superhero!

In this update, I’ll also be talking about becoming versatile.

Pratt has been seen doing the CrossFit Murph Challenge Workout with his friend John Krasinski, and also other WODs, which I will share with you.

These can be added in on top of what is programmed, and I will also be giving you a fully updated VERSION TWO for his workout routine, like I did for Michael B. Jordan’s routine.

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The Chris Pratt Workout

Last Chance: Download the FREE Chris Pratt Workout Routine PDF

You’ve made it. The workout Pratt used to literally turn himself into the Superhero he portrayed in Guardians of the Galaxy. The workout that changed a man from fat to Pratt. (That was horrible, but to good to pass up) But really, from Pratt to Peter Quill in 5 months! Training volume of 4-6 days a week – incase you missed it on page one.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:

THE WARMUP

Treadmill – 10 min at 5.0 speed.

Pullups

Sets: 3

Reps: 5

Pushup

Sets: 3

Reps: 10

Squat

Sets: 3

Reps: 15

THE TRAINING

Lat pulldowns

Sets: 6

Reps: 140lbsx20, 150lbsx15, 185lbsx15, 15, 12, 12

Dumbell rows

Sets: 5

Reps: 80lbsx20, 90lbsx15, 100lbsx12, 12, 12

Barbell curls

Sets: 75lbsx15, 15, 15, 15, 15, 65lbsx10 (5 push ups after each set)

Dumbbell concentration curls

Sets: 3

Reps: 25lbsx10, 10, 9

AB CIRCUIT

Situps

Crunches

Side Crunches

WORKOUT 2

Five rounds

800-meter run

15 cleans (95lbs)

10 bench press (205 lbs)

5 box jumps (30″ box)

OVERALL PROGRESS

In 5 Months:

Maximum Pullups went from 7 to 30

Maximum Deadlift went from 225 to 315

Mile Run time went from 8:3 to 5:5

Chris Pratt Workout Version Two

GET THE UPDATE: Download the FREE Chris Pratt Version Two Workout Routine PDF

Training Volume:

5+ days per week

Explanation:

This workout is inspired directly from workouts reprogrammed from Pratt’s coach, Gaver, and has been modified through interviews with him. You can do this as is, or you can swap back and forth with his other programming. Remember you can also program in CrossFit WODs which I’ll share below as well.

Superset Explanation:

Letters (A/B) represent a superset. So, you’ll perform both exercises back to back with no rest until you’ve performed all of the reps for both exercises – which equals 1 set.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Chris Pratt Workout Day 1: Back, Biceps, & Abs

Warm Up:

Stretch

10 Min Jog on Treadmill

Workout:

Deadlift

4×10,8,5,3

Pull Ups

4×10

Lateral Pull Downs

4×10

Hammer Strength Row

4×12

Heavy Dumbbell Row

4×12

Superset 1

A. Hammer Curls

3×12

B. Barbell Curls

3×12

Planks

3×60 seconds

Hanging Leg Raises

3×15

Sit Ups

3×25

Chris Pratt Workout Day 2: Chest & Triceps

Warm Up:

Stretch

10 Min Jog on Treadmill

Workout:

Bench Press

4×12,10,8,5

Incline Bench

4×12

Flys (Cable or DB)

4×12

Dips

3xFailure

Tricep Pushdown

4×12

Hammer Strength Bench

4×12

Cable Kickbacks

4×12

Chris Pratt Workout Day 3: Active Recovery Day

On this day do something light that helps you remain active. I even prefer a nice 60 min brisk walk outside, or on the treadmill while reading.

You could even opt to add in one of the listed WODs (shown later) in one or two of your active recovery days.

Or you can utilize some mixed martial arts programming, or even parkour!

Check out programs on the site from Coach Derek here:Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix.

Chris Pratt Workout Day 4: Legs Calves

Warm Up:

Stretch

10 Min Jog on Treadmill

Workout:

Back Squat

4×10,8,5,3

Leg Press

4×12

Superset 1

A. Weighted Lunges

3×12

B. Kettlebell Straight Leg Deadlift

3×12

Standing Calf Raises

4×12

Glute Bridges

3×10

Chris Pratt Workout Day 5: Shoulders & Traps

Warm Up:

Stretch

10 Min Jog on Treadmill

Workout:

Military Press

4×12,10,8,5

Lateral Raises

4×12

Delt Flys

4×12

Front Raises (DB or Cable)

3×10

Barbell Shrugs

4×10

Superset 1

A. One Arm Dumbbell Snatch

3×10

B. Kettlebell Swing

3×10

Dumbbell Shrugs

3×10

Chris Pratt Workout Days 6-7: Active Recovery Days

On this day do something light that helps you remain active. I even prefer a nice 60 min brisk walk outside, or on the the treadmill while reading.

You could even opt to add in one of the listed WODs (shown later) in one or two of your active recovery days.

Or you can utilize some mixed martial arts programming, or even parkour!

Check out programs on the site from Coach Derek here:Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix.

Chris Pratt WODs and Intuitive Training

Explanation:

Chris Pratt doesn’t just train in one way. He switches it up. He’s utilized programming like the first workout shown, the second, and also been seen doing CrossFit WODS and things similar (like the one shown above). Here’s a list of CrossFit WODs you can program in, including Murph, which I’ll share both him and John Krasinski doing together.

Chris Pratt Hill Sprint Workout

3 mile trail run warm up (almost 5km)

3 x 120 yard hill sprints (110 metres)

Hit the couch for recovery.

CrossFit WOD Addition

Warm Up:

Stretch

Workout:

Complete one of these Crossfit WODs (make sure to vary them):

“Helen”

Three rounds for time:

400m run

21 kettlebell swings at 53 pounds

12 pullups (band-supported if needed)

“Eva”

Five rounds for time:

800m run

30 kettlebell swings at 70 pounds, if you can, er, swing it

30 pullups (band-supported if needed)

“Grace”

For time:

30 clean and jerks at 135 pounds

“Fight Gone Bad”

Three rounds, one-minute per exercise, with one-minute rest between rounds:

Wall balls at 20 pounds with 10-foot target

Sumo deadlift high-pull at 75 pounds

20-inch box jumps

Push-press at 75 pounds

Rowing machine

“Fran”

21/15/9 reps for time:

Thrusters at 95 pounds

Pullups

“Newport Crippler”

For time:

30 back squats loaded with your body weight equivalent

1-mile run

“Karen”

For time:

150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:

Level 1: 8:00-10:00

Level 2: 5:00-8:00

Level 3: 4:00-5:00

Elite: < 4:00

7 Minutes of Burpees

In 7 minutes:

Do as many burpees as possible

“Murph”

For time:

1-mile run

100 pullups

200 pushups

300 air squats

1-mile run

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