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Chris Pratt’s Workout Routine and Diet Plan for Weight Loss

It is hard to believe that Chris Pratt was once the chubby star who portrayed Andy Dwyer in the comedy “Parks and Recreation.” As revealed in some of his recent interviews, 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 60 lbs in just 6 months. Here we share how the “Delivery Man” actor turned into a shredded action star.

Chris Pratt Workout

Chris Pratt Body Stats

Height: 6’2”; Weight: 223 lbs

Chest: 46”; Waist: 35”

Biceps: 16”

Chris Pratt Weight Loss Workout Routine

Before Pratt auditioned for the Galaxy movie, he weighed around 300 pounds. So how did he bag the lead role of Peter Quill, the Star-Lord? The 37-year-old actor 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.

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. For the first two months, he practiced bodybuilding workouts. In the next two months, he concentrated on both bodybuilding and conditioning. During the last month, he focused on conditioning, including mountain biking, swimming, and other cardio workouts.

Chris Pratt Before and After

Chris Pratt Guardians of the Galaxy Workout

Chris Pratt Guardians of the Galaxy Workout

Warm-up Exercises

  • Treadmill (run at 5.0 speed for 10 min)
  • Pullups (3 sets, 5 reps)
  • Pushup (3 sets, 10 reps)
  • Squat (3 sets, 15 reps)

Back Workouts

  • Lat pulldowns (6 sets, 20, 15, 15, 15, 12, 12 reps)
  • Dumbbell rows (5 sets, 20, 15, 12, 12, 12 reps)
  • Barbell curls (6 sets, 15, 15, 15, 15, 15, 10 reps, each set is followed by 5 pushups)
  • DB concentration curls (3 sets, 10, 10, 9 reps)
Chris Pratt Body

Chest Workouts

  • Bench press (4 sets, 12, 10, 8, 6 reps)
  • Incline bench press (4 sets, 12 reps)
  • Hammer strength bench press (4 sets, 15 reps)
  • Weighted dips (4 sets, 10 reps)
  • Standing cable flyes (4 sets, 12 reps)
How Tall is Chris Pratt

Leg Workouts

  • Squats (7 sets, 10, 8, 6, 5, 4, 3, 3 reps)
  • Deadlifts (4 sets, 12, 10, 8, 6 reps)
  • Leg presses (1 set, until failure)
  • Walking lunge (4 sets, 20 reps)
  • Leg extensions (3 sets, 20 reps)
  • Leg curls (3 sets, 20 reps)
  • Standing calf raise (3 sets, 20 reps)
Chris Pratt Abs

Shoulder Workouts

  • Military seated/standing press (7 sets, 10, 8, 6, 5, 4, 3, 3 reps)
  • Arnold press (4 sets, 12 reps)
  • Barbell shrugs (4 sets, 12 reps)
  • Lateral raise (3 sets, 12 reps)
  • Front raise (3 sets, 12 reps)
  • Rear delt flyes (3 sets, 12 reps)

Arm Workouts

  • Skull crushers (3 sets, 10 reps)
  • Preacher curls (3 sets, 10 reps)
  • French curls (3 sets, 10 reps)
  • Hammer curls (3 sets, 10 reps)
  • Triceps rope pressdown (3 sets, 10 reps)
  • Wrist curls (3 sets, 20 reps)
  • Reverse wrist curls (3 sets, 20 reps)
Chris Pratt Duffy Gaver

Abs Workouts

  • Hanging leg raises (3 sets, 12 reps)
  • Side plank (3 sets, 60 sec reps)
  • Toes to bar (3 sets, 12 reps)

Tabata Workouts

5 rounds

  • Mountain climber (20 sec reps, 10 sec rest)
  • Pushups (20 sec reps, 10 sec rest)
  • Jumping lunge (20 sec reps, 10 sec rest)
  • High box jump (20 sec reps, 10 sec rest)
  • Battle rope exercises (20 sec reps, 10 sec rest)
  • Ball slam (20 sec reps, 10 sec rest)
  • Burpee (20 sec reps, 10 sec rest)
  • Leg lifts (20 sec reps, 10 sec rest)
Chris Pratt Zero Dark Thirty Workout

Chris Pratt Diet

With an improvised diet plan from Phil Goglia, 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. He replaced dairy products with foods containing healthy fats like avocado, nuts, coconut oil, and grass-fed butter.

Chris Pratt Ripped

Chris Pratt Workout Video

3 responses to “Chris Pratt’s Workout Routine and Diet Plan for Weight Loss”

  1. Does he actually do all these workouts in a day? Or does he do one muscle a day plus the warm up exercise.

    • Hi!
      Chris does 4-6 workout sessions per week, targeting different muscle groups on each day. He mixes his warm-up exercises with conditioning, weightlifting, and Tabata workouts to stay lean and fit.

  2. For someone just starting out in the world of fitness is there any way this can be simplified into a shorter workout?
    One more thing, did Chris Pratt start right off the bat doing all these or did it slowly grow to what is shown above?

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