Last updated on August 14th, 2023 at 08:58 am

Update Notes: We have now seen multiple different Chris Pratt workout routines here at SHJ – ranging from the workout he used to initial shred down from his Dad-Bod into Star-Lord, all the way to the routine he used for Guardians of The Galaxy 3.

We also have research on his training style that he’s utilized to sustain his physique in between movies and preparation, including circuits and training he’s done with John Krasinski.

One note I should mention as you navigate your way through this is: as I’ll continue to explain below, these celebrities are constantly changing up their routines – and for that reason I’m also consistently updating our research here. For that reason, while I include information about Pratt’s initial diet (he swapped to Paleo around the time he was picking up CrossFit style training), we see a lot of celebrities try different diets and usually land on sustainable nutrition like we’ve seen in my article on The Top Celebrity Diets.

None of these changes and adaptions to his workout and overall nutrition are uncommon among celebrities I have researched within our Workout Database.

I have now researched over 300 celebrities, athletes and the world’s top performers and even written my book Superhuman Secrets on my research, with dozens and dozens of case studies – and I can tell you that the top performers are constantly adapting – but they’re also aware that fitness does NOT have to suck.

You can use these links to jump to specific research and workouts throughout the article – and this article will continue to be updated as more information comes out about Pratt and his training.

Chris Pratt Stats:

Height: 6’2

Weight: (approximate) 185 lbs

Age: 42 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

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:SHJ YouTube Workout GuideWORKOUT 1

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

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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