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Chirs Pratt, a once-obscure supporting actor has since become a blockbuster leading man.

He’s risen from his comedic beginnings as the goofy and eccentric Andy Dwyer in Parks and Recreation to the chiseled Marvel action star we see today.

So, how did Pratt change his physique from the comical Andy Dwyer to Starlord?

Today, I’m going to share with you the Chris Pratt workout routine and diet plan to give you a superhero physique.

We’ll go over everything we know about his workout philosophy, dietary preferences, and more.

I’ll even share a sample Chris Pratt workout and diet plan you can try yourself.

Let’s jump in. 

Chris Pratt Current Bio And Stats

Chirs Pratt was born in Virginia, Minnesota, to Kathleen Louise and Daniel Clifton Pratt.

Pratt was 22 years old before landing his first role in a cable TV drama called Everwood.

Prior to this, Pratt was homeless living out of his van. He met actress Rae Dawn Chong when he was working at Bubba Gumps Restaurant in Hawaii, and she got him into acting.

From here, Pratt had minor roles in the teen drama The OC and comedy film Bride Wars before landing his iconic role as Andy Dwyer in the NBC comedy series Parks and Recreation.

It is here that he became a fan favorite, but little did anyone know what would come next for Pratt.

From here he landed roles in Moneyball (2011) alongside Brad Pitt and Jonah Hill,  the Oscar Winning Zero Dark Thirty (2012), and Her (2013) starring Joaquin Phoenix, Scarlett Johanssen, and Amy Adams.

Eventually, he landed the lead role of Peter Quill a.k.a. Starlord in Marvel’s Guardians of the Galaxy (2014).

Pratt lost 60lbs for the role, stunning fans and critics.

Since then Pratt has transformed himself into a leading man, starring in Guardians of the Galaxy Vol. 2 (2017), Jurassic World (2015), and Passengers (2016). 

  • Age: 43 Years Old
  • Height: 6′ 2″ (1.88 m)
  • Weight: 220 lbs (100kg)
  • Birthday: June 21, 1979
  • Occupation: Actor
  • Retired/Active: Active

Chris Pratt Workout Fundamentals

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Chris Pratt workout routine

Chris Pratt has been training with Jared Shaw, an ex-navy SEAL and long-time friend since they began training while filming Zero Dark Thirty.

Here he began his transformation, losing 30lbs for the role.

Pratt would usually go back to putting the weight back on after filming, but his big break in Guardians of the Galaxy changed things.

He began training with celebrity trainer Duffy Gaver and nutritionist Phil Goglia, leading him to lose a staggering 60lbs in six months. 

He did this by training four to six days per week.

The initial two months consisted of bodybuilding training, followed by bodybuilding and cardio, with the remaining month being cardio and CrossFit-style circuits.

The long-term success of Pratt’s physique is his sustainable diet plan and exercise routine.

His meals consist of things he enjoys, while his exercises aren’t solely in the gym, but rather a mix of outdoor activities such as mountain bike riding, hiking, and triathlons.

As it pertains to Pratt’s current routine for The Terminal List (2022), Shaw explains that it was important to assume the role of SEAL and be in combat shape.

SEALs in the field do not have access to a gym, so they utilize bodyweight training to stay in shape.

They find places to do pull-ups, push-ups, and squats, always focusing on push, pull, and legs.

This is similar to the Murphy workout in Crossfit, named after Lieutenant Michael Murphy who died in Afghanistan.

The workout is a one-mile run, 100 pull-ups, 200 push-ups, and 300 squats, finishing with another one-mile run.

The workout can be difficult, but Pratt and Shaw stand by the motto, “We don’t have to do this, we get to do this”.

Chris Pratt Workout Routine

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Here is Chris Pratt’s resistance training routine that got him shredded to play Starlord. 

The routine contains a variety of bodybuilding-style movements, which he performs four times per week.

This is also accompanied by a weekly schedule to help you plan your training.  

Chris Pratt Training Schedule

Back, Bis, AbsChest, TricepsRestLegsShoulder, TrapsRestRest

Chris Pratt Workout Routine

Chris Pratt Back, Biceps, and Abs Workout (Duration 70-80 minutes)

ExerciseSets RepsRest
Warm-up: Treadmill10 mins60 secs
Deadlifts410,8,5,345 – 120 secs
Pull-Ups41030 – 45 secs
Lat Pulldowns41230 – 45 secs
Hammer Strength Rows41230 – 45 secs
Heavy Dumbbell Row41230 – 45 secs
A. Hammer Curls31230 – 45 secs
B. Barbell Curls31230 – 45 secs
Plank36030 – 45 secs
Hanging Leg Raises31530 – 45 secs
Sit Ups32530 – 45 secs

Chris Pratt Chest and Triceps Workout (Duration 60-70 minutes)

ExerciseSets RepsRest
Warm-up: Treadmill10 mins60 secs
Bench410,8,5,345 – 120 secs
Incline Bench41230 – 45 secs
Flys41230 – 45 secs
Dips3Failure45 – 90 secs
Tricep Pushdown41230 – 45 secs
Hammer Strength Bench41230 – 45 secs
Cable Kickbacks41230 – 45 secs

Chris Pratt Legs Workout (Duration 60 minutes)

ExerciseSets RepsRest
Warm-up: Treadmill10 mins
Back Squat410,8,5,345 – 120 secs
Leg Press41230 – 45 secs
A. Weighted Lunges31230 – 45 secs
B. Straight Leg Deadlifts31245 – 90 secs
Standing Calf Raises41230 – 45 secs
Glute Bridges31030 – 45 secs

Chris Pratt Shoulders and Traps Workout (Duration 60-70 minutes)

ExerciseSets RepsRest
Warm-up:  Treadmill10 mins60 secs
Military Press412,10,8,545 – 60 secs
Lateral Raise41230 – 45 secs
Rear Delt Flys41230 – 45 secs
Front Raises31045 – 45 secs
Barbell Shrugs41030 – 45 secs
A. One Arm Dumbbell Snatch31030 – 45 secs
B. Kettlebell Swings310
Dumbbell Shrugs310

*Highlighted sections = Supersets

Chris Pratt Dieting and Food Preferences

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Chris Pratt’s diet has drastically changed over the years.

Earlier in his career, he ate up to five cheeseburgers in one sitting.

Pratt explains in an interview with Men’s Health that eating used to be fun, but he felt sick and lacked energy.

Now, with his new role and lifestyle, the food is boring but he feels incredible between meals. 

For his initial transformation for his role as Peter Quill in Guardians of the Galaxy, went from 300 lbs (136kg), down to the lean and energetic 220lbs we see today.

His food choices consisted of good-quality, nutrient-dense food, such as vegetables, and lean meat such as chicken, beef, and fish. 

Pratt has a massive sweet tooth, using his Sunday family dinner to do “Seven days’ worth of damage” by eating desserts such as cookies, cake, pie, and ice cream.

BreakfastBlack Coffee (Fasting)
LunchChicken Breast, Corn Tortillas, Eggs, Salad, Avocado
DinnerBeef, Vegetables, Brown Rice, Sweet Potato
SnackPeanut Butter, Protein Shake, Fruit

Need help boosting your calorie intake? Check out A Healthy 3000 Calorie Meal Plan with PDF

Chris Pratt Diet Plan 

Chris Pratt diet plan

Chris Pratt’s diet plan is year-round, with additional attention taken leading into his latest roles.

Pratt’s trainer Jared Shaw commended the actor on his ability to be strict with his nutrition and training routine. 

Pratt also took up intermittent fasting, eating from 12 pm to 6 pm.

During the weight loss period before his role as Starlord, Pratt was consuming 4,000 cal per day.

This was to help him increase muscle mass while providing his energy for his intense workouts.

One of the biggest factors in Pratt obtaining a superhero physique is cutting out alcohol and processed food. 

He ensures that everything he eats is for a purpose. You can do the same with this sample Chris Pratt diet plan.

Meal 1

  • Fasting
  • Black Coffee

Meal 2

  • Grilled Chicken and Corn Tortilla Wrap
  • Hard Boiled Eggs
  • Grilled Chicken, Spinach Salad with Avocado  


  • Nuts
  • Protein Shake
  • Peanut Butter 

Meal 3

  • Grilled Beef or Fish
  • Steamed Vegetables
  • Sweet Potato
  • Brown Rice

Want to boost your protein intake? Check out 11 Simple 1000 Calorie Meal For Muscle Growth

Chris Pratt Supplement Preferences

Chris Pratt supplements

Chris Pratt’s supplement preference ranges from standard whey protein to BCAAs. 

While we don’t know the exact brands that Pratt uses, below is a list of his choice of supplements.

  • Whey Protein
  • BCAA
  • Testosterone Booster
  • Fat Burner

Much of Chris Pratt’s protein comes from his excellent food choices such as nuts, peanut butter, and lean meat.

Final Thoughts

There is no doubt that Chris Pratt’s physique is one of the best in Hollywood.

From simple beginnings as a homeless waiter living in a van in Hawaii to becoming a household name, Pratt’s body has evolved as much as his career.

We have seen him struggle with weight gain and come out the other end shocking millions with his health journey success.

His dedication to changing his lifestyle and his body not only for his roles but for his health is a story worth talking about. 

So, are you thinking of trying Chris Pratt’s workout routine and diet plan?

Let us know in the comments below.

What is Chris Pratt’s workout routine?

Chris Pratt’s workout routine consists of training four days per week, which includes Monday back, biceps, and abs. 

Tuesday is for chest and triceps. Thursday is for legs and Fridays are for shoulders and traps.

Pratt also does bodyweight training like that of a Navy SEAL which involves pull-ups, squats, and push-ups.

How many hours does Chris Pratt workout?

Chris Pratt’s workouts are approximately 60-70 minutes long. His workouts consist of a 10-minute warm-up followed by 7-10 exercises.

How much did Chris Pratt workout?

When Chris Pratt was training for Guardians of the Galaxy he trained 4-6 times per week.

This is how he manages to achieve his incredible transformation, which has kept him in shape as the actor you see today.

How do I work out like Chris Pratt?

To work out like Chris Pratt, you should aim to resistance train four times per week with sessions ranging from 50-70 minutes.

Pratt is incredibly disciplined with his training and nutrition, adhering to his plan for months on end. 

How long did it take Chris Pratt to get buff?

Chris Pratt’s transformation that is seen in the Guardians of the Galaxy took him six months. 

During this time, his training involved bodybuilding training, cardio, and cross-training.

How did Chris Pratt gain muscle?

Chris Pratt gained muscle by fueling his body with 4,000 calories per day, eating nutrient-dense whole food and protein-rich food such as lean meat and nuts.

He also supplemented his diet with a protein shake to hit his protein targets, which is crucial for building lean muscle mass.

How did Chris Pratt lose weight?

Chris Pratt lost weight by reducing processed food, increasing protein intake, and undergoing a vigorous training routine that involved resistance training and cardio.

How much does Chris Pratt weigh?

Chris Pratt weighs 220 lbs (100kg), which is incredible considering he weighed as much as 300 lbs when playing the role of Andy Dwyer on Parks and Recreation.  

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