Chris Pratt is one of the celebrity males I discuss in my research for my book Superhuman Secrets that was able to transform and then sustain his transformation.

Similar to Michael B. Jordan, though, he is always adapting and switching up parts of his programming to adhere to lifestyle changes and continue improving.

Like we just saw for Christian Bale’s Batman Workout Routine we’ll be doing a revisit to a past article, this time for Chris Pratt, to help members find specific routines within our ever-growing Workout Database.

Pratt is one of the celebrities who have shared multiple workout routines during interviews, and we saw his initial Guardians of The Galaxy Workout Routine, but then we also heard from him and his trainer about how is continuing to stay shredded and work into future roles.

For that reason we’ll be pulling updated research from our original Chris Pratt Workout Routine and Diet Plan (you should check it out if you want the workout he used for the initial transformation) and sharing his new training for Guardians of the Galaxy 3 and more!

His initial transformation from Dad-Bod to shredded Star Lord involved a pretty basic routine (basic in the sense that it didn’t have too much depth), but we have to remember he was also coming from a pretty “beginner” or “newbie” starting point and it enabled him to fully prepare for his role.

From there he has stepped it up a notch and now utilizes training protocols much similar to the routine I’ll provide below.

This one, as I’ll mention again below, is provided by Pratt’s coach Gaver and has us training in a much more typical weightlifting split with the combination of ab work and cardio.

Get ready!

Chris Pratt GOTG3 Workout Routine

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

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