Chris Pratt Workout Routine And Diet (Discover) 

Many Marvel fans know Chris Pratt as Peter Quill (Star-Lord) from the Guardians of the Galaxy, his major blockbuster hit movie.

However, only true Chris fans know his journey from the casting role of a chubby, goofy, comedic man, Andy Dwyer, in the NBC hit sitcom “Parks and Recreation to being offered a leading role to play Peter Quill in 2014’s “Guardians of the Galaxy.”

At that time, who would’ve thought that Chris would go through such a dramatic change and eventually get cast as a Marvel superhero?

With the help of celebrity trainer Duffy Gaver and infamous nutritionist Dr. Philip Goglia, he was able to push up his game and gain the body shape that he wanted to get.

Now, as you might be thinking, for losing six pounds weight in five months, he must have gone for dramatically reducing his calorie consumption, working out vigorously in the gym, and eating carbs-free food, but that’s just half the truth. In reality, it takes a lot to go from a near-obese figure to a six-pack figure you see today. 

The number one thing that Chris himself admits it takes to gain your dream body is consistency. You need the guts to stick with your routine and diet if you want to go for a transformation similar to Chris Pratt’s.

If you’re ready to be consistent, you can gain your dream body shape by taking baby steps toward changing your fuel consumption and working out. 

Suppose you’re interested in transforming your body as Chris Pratt did, of course, without the celebrity treatment he got. In that case, you can realistically take inspiration from his fitness journey and implement it into your routine.

All you’ve to do is keep reading this article until the end to unveil the Chris Pratt workout and diet routine.

Chris Pratt Biographical Details 

Full Name Christopher Michael Pratt
Birthdate June 21, 1979, 
BirthplaceVirginia, Minnesota, USA
Age44 years
Chris Pratt’s biographical details

Chris Pratt’s Workout Plan 

With the help of a proper workout plan designed by celebrity trainer Duffy Gaver and nutritionist Dr. Phil Goglia, Chris was made ready to appear in his Marvel hit film, “Guardians of the Galaxy.”

In five months, he went from a straight 300-pound heavy guy to losing six pounds of his weight.

Chris’s workout plan comprised training for four to five days consistently for a period of five to six days per week.

His total weight loss journey took him 5 months, in which the first half of his training was composed of conventional bodybuilding training, and the next two months were paired with some cardio exercises. The second-last to last month was designed for intensive cardio workouts.

Chris wanted a lean muscle weight on his body that looked healthy and fit. Thus, his weekly workout routine targeted areas like abs, biceps and triceps, back, and chest. Here is a detailed workout routine he followed for seven days a week:

A picture of an empty gym
For every workout plan, consistency is the key

Monday (Day 1)

The first day of the week starts with back, biceps, and abs exercises:

  • Warm-up: Stretch and run on a treadmill (10 minutes)
  • Deadlift: 4 sets (10, 8, 5, 3 reps)
  • Pull-ups and sideways pull-downs: 4 sets (10 reps)
  • Hammer strength row: 4 sets (12 reps)
  • Heavy dumbbell row: 4 sets (12 reps)
  • Hammer curls with Barbell curls: 3 sets (12 reps)

Good job! You’re nearing the end of today’s workout exercises.

  • Planks: 3 sets (1 min)
  • Hanging leg raise: 3 sets (15 reps)
  • Sit-ups: 3 sets (25 reps)

Tuesday (Day 2) 

The second day of the week starts with a couple of warm-up exercises and continues with seven different chest and triceps exercises.

  • Warmup: Stretch and run on a treadmill (10 minutes)
  • Bench Press: 4 sets (10, 8, 5, 3 reps)
  • Incline bench press: 4 sets (12 reps)
  • Cable or dumbbell Flys: 4 sets (12 reps)
  • Dips: three sets
  • Tricep pushdown: (4 sets, 12 reps) 
  • Hammer strength bench (4 sets, 12 reps) 
  • Cable kickbacks (4 sets, 12 reps)

Wednesday (Day 3)

On day 3, Chris likes to take a rest day to heal and recover from the rigorous workout exercises.

Thursday (Day 4)

Chris carries out a set of seven different leg exercises on day 4 of his workout routine. These involve:

  • Warmup: Stretch and run on a treadmill (10 minutes)
  • Back squats: 4 sets, 10,8,5,3 reps
  • Leg Press: 4 sets, 12 reps
  • Weighted lunges: 3 sets, 12 reps
  • Kettlebell straight leg deadlift: 3 sets, 12 reps
  • Standing calf raises: 4 sets, 12 reps
  • Glute bridges: Last but not least, glute bridges for 3 sets and 10 reps
A close-up picture of a person's legs who is running on a treadmill
Warm up a little by jogging on a treadmill

Friday (Day 5)

On the last day, Chris touched upon the shoulder and trap area by carrying out nine different sets of exercises and a superset workout.

  • Warmup: Stretch and run on a treadmill (10 minutes)
  • Military press: 4 sets (12, 10, 8, 5 reps)
  • Lateral raises: 4 sets, 12 reps
  • Rear Delt Flys: 4 sets, 12 reps
  • Front Raises: 3 sets, 12 reps
  • Barbell shrugs: 4 sets, 10 reps

Superset workout

  • Arm Dumbbell stretch: 3 sets, 10 reps
  • Kettlebell swings: 3 sets, 10 reps
  • Dumbbell shrugs: 3 sets, 10 reps

Saturday and Sunday (Days 6 and 7)

On weekends, Chris likes to rest and heal his body from the stress of the gym. He gives his body time to recover during this period as much as he can.

Chris Pratt’s Diet Plan

As much as he emphasizes strictly following his workout regime, Chris Pratt ensures he eats healthy but never misses out on his well-deserved cheat days, and he takes it slow not to lose motivation.

In his interview with Men’s Health, Chris said that he opted for intermittent fasting as a means of reducing his body fat. Intermittent fasting is quite popular among celebrities, and I’m sure you’ve heard of it before.

This means that he would eat only from noon to evening, just the healthy stuff. Here’s what he would eat (and drink):

  • White meat (Chicken breast, fish)
  • Vegetables
  • Corn tortillas with scrambled eggs
  • Avocados
  • Black coffee

Chris’s nutritionist also pushed up his calories to 4000 cal per day according to his basal metabolic rate and increased his water intake to the next level. His normal staple diet that you can follow is:


  • Lots of green veggies and fruits. Medical experts recommend that you make a one-half plate of fruits and vegetables.
  • Brown rice (more nutritious)
  • Sweet potatoes 
A close-up picture of a salad bowl
Munching on nutritious vegetable salads is healthy and promotes good gut health


  • White meat (chicken breast and fish meat)
  • Whole eggs
  • Steak
  • Milk
  • Oats


  • Avocados
  • Olive oil and coconut oil
  • Nuts

Chris also abstained from consuming alcohol and processed or canned foods and stuck on eating healthy stuff while maintaining a good relationship with food.

Chriss Pratt’s diet


  • Chris Pratt’s journey from a comedic role in “Parks and Recreation” to becoming a Marvel superhero showcases a remarkable physical transformation.
  • The key to Pratt’s success lies in his consistent efforts, both in his workout routine and diet plan.
  • His five-month workout plan included a mix of bodybuilding, cardio exercises, and targeted muscle training, focusing on different muscle groups each day.
  • Pratt adopted intermittent fasting, eating only from noon to evening, accompanied by a balanced and healthy diet.
  • A significant increase in daily calorie intake to 4000 calories, with an emphasis on proteins, healthy fats, and whole carbohydrates, played a crucial role in his transformation.
  • Pratt’s approach challenges the notion that drastic weight loss requires extreme measures, advocating for a holistic and sustainable lifestyle.
  • Recognizing the importance of rest and recovery, Pratt incorporated rest days into his routine to allow his body to heal.
  • Maintaining a positive relationship with food, Pratt avoided processed items and alcohol and embraced a healthy diet.
  • Chris Pratt’s journey serves as inspiration for individuals seeking a balanced and consistent approach to achieving their fitness goals.

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