Chris Pratt Workout Routine

Image showing Chris Pratt body transformation for Guardians Of The Galaxy

This Chris Pratt Workout Routine is perfect for anyone that wants to have a body like Star Lord in Guardians of The Galaxy. The transformation that Chris went through was very impressive but not impossible for the average person, it just takes time and dedication. He went from weighing over 280 lb’s to a muscular lean superhero.

If you are wondering how you too can replicate Chris Pratt’s Workout routine, this article will hopefully help with that. The truth is, it’s not that hard. You need to make sure you eat healthy and train hard. Even though I said it is not that hard, it does require you to work for it. You cannot just go to the gym a couple of times and expect the same end results as Star Lord.

The Guardians Of The Galaxy Workout That Chris did consisted of;

  • A Reduced Calorie/High Protein Diet
  • Avg 5 Gym sessions per week
  • 3-4 Hours of training per day
  • 6 Months workout
  • Split Workout routines, Bodybuilding, Cardio & Conditioning

Chris Pratt is very modest about the results he saw and does believe that anyone can repeat his incredible transformation.

During an interview he did say that transforming yourself is not that hard, it just requires you to be dedicated and also be consistent. He did mention that if you want to reach your goals you need to sacrifice some of the fun things. For his Guardian Of The Galaxy workout routine he did drop alcohol for instance. You may also need to reduce the amount of times you eat out and focus on a healthy balanced diet. One of the things that I found inspirational was he believed if he was able to do it, then anyone would be able to.

To see that can of transformation it will be hard work, but it will be worth it. It will take time, it will be physically draining and grueling work. As I said though, if you stick with it you will have the body of a superhero.

Transforming yourself is really not hard. It requires consistency and dedication. You have to be willing to sacrifice the things that you want. You have to trade things that are fun – like alcohol consumption, you know, meals at restaurants, things liked that, for long, arduous periods of time, exercising, physically exhausting and grueling work. I was capable of doing it, anyone could do it if they wanted to.

Imagine showing Chris Pratt at the gym

Chris Pratt 3 Step Workout

Chris needed to get ready for Guardians of the Galaxy in 6 months, to help he worked with personal trainer Duffy Gaver. Duffy has worked with a number of celebrities from Brad Pitt, Toby Maguire and also helped Chris Hemsworth get the body he needed to become the Thunder god Thor. His task was to help Chris go from chubby Andy to Superhero Star Lord.

Chris Pratt’s workout took place over a 5-6 month period and consisted of 3 different workout types. The first two months were focused on a bodybuilding/mass building style workouts. During this two weeks, Chris increased in size and built some impressive muscle mass. The following two months mixed bodybuilding and cardio to help start conditioning the body. This was the start of the cutting phase to help reduce the body fat percentage. Bodybuilding style workouts were still done to help increase muscle growth.

The final 1-2 months was all about conditioning, the aim to drop the body fat percentage down. Leaving just pure lean muscle and the body of a true Guardian of the Galaxy. The conditioning was also essential as it allowed Chris to be physical fitter for the role. Below are examples of workouts that were potentially done by Star Lord.

Chris Pratt Workout Routine Number 1 (Muscle Building)

This first workout was done in a bodybuilding style workout. The aim to increase muscle mass and to bulk.

Warm Up

  • Treadmill – 10 minutes on a decent pace (6-8 speed)
  • Pull Ups – 3 sets – 6 reps
  • Push Ups – 3 sets – 12 reps
  • Weighted Squats – 3 sets – 12 reps


  • Lat Pulldowns – 6 sets – 15 reps (increase weight 2 times. 2 sets per increase)
  • One Arm Dumbbell Row – 5 Sets – 20 reps (Increase weight 2 times, last set do strongest weight)
  • Bicep Curls – 6 sets – 15 reps (increase weight twice, 3 sets per weight)
  • Tricep Curls – 6 sets – 15 reps (increase weight twice, 3 sets per weight)
  • Leg Press – 6 sets – 12 reps
  • Lateral Raises – 6 sets – 12 reps
  • Sit ups – to fail
  • Crunches – to fail

Chris Pratt Workout Routine Number 2 (Conditioning/Bodybuilding)

The aim of this workout is to start incorporating some fat burning workouts, whilst also helping to build the muscle. This workout consists of weightlifting as well as some bodyweight routines, as these can really help boost fat loss.

Warm Up

  • Treadmill – 10 minutes on a decent pace (6-8 speed)
  • Bike – 10 minutes


  • Lat Pulldowns – 6 sets – 15 reps
  • One Arm Dumbbell Row – 5 Sets – 20 reps
  • Bicep Curls – 6 sets – 15 reps
  • Leg Press – 6 sets – 12 reps
  • Lateral Raises – 6 sets – 12 reps
  • Sit ups – 3 sets – 20 reps
  • Press ups – 3 sets – 20 reps
  • Pull Ups – 3 sets – 5 sets
  • Chin Ups – 3 sets – 5 sets
  • Bench Dips – 3 sets – 20 reps

Chris Pratt Workout Routine Number 3

The final workout is aimed at boosting the final conditioning of the body. Giving the muscles that little bit extra and also helping to burn the last remaining body fat percentage.


  • 3km Run
  • 15 Cleans
  • 15 Bench Press
  • 10 Box jumps
  • Pull Ups – 3 sets – 15 reps
  • Press Ups – 3 sets – 15 reps
  • Sit Ups – 3 sets – 15 reps

Chris Pratt Diet/Nutrition

The workout is just a part of hard work, Chris also had to completely change his eating habits. He has said in a number of interviews that he loves his food, his wife also mentioned that he was always hungry. No matter how much he had eaten, it was all consumed for energy so it was understandable that he would be hungry more.

In order to bulk up and fuel the muscle growth, Chris ate 4000 calories per day for the first part of his workouts. He did this as he needed to build more muscle mass. After around 3 months, the training shifted to be focused around conditioning and dropping body fat %. He would no doubt have decreased the amount of calories he would have consumed.

Chris had confirmed that he was clean bulking and kept his diet as clean as possible. Previously he admitted to loving his beer but he did drop that for his Guardians of the Galaxy role. He also confirmed that he reduced the amount of times he had eaten out. His diet would have consisted of;

High protein and lean meats such as beef, chicken.
Plenty of fish for the omega oils
Complex carbs such as brown rice, sweet potato
Plenty of vegetables such as Broccoli, spinach etc
Followed a strict diet for 6 days of the week and had 1 day off.

It is important to have a cheat day as it does help to keep people motivated to stay on the diet.

Weekly Meal Plan Example

It can be tough to know exactly what to cook for your meals. Here we have provided a small example of a week’s worth of meals. Providing the body with a wide variety of tasty meals, all aimed to help you with your goals!


Example Chris Pratt Breakfast

Oats and Fat Free Yogurt


  • 50g Oats
  • 4 tbps 100% Fat free yogurt
  • 2 Handfuls of blueberries and raspberries

In a glas place 25g of oats, top with a spoon full of fat free natural yogurt. On top of this add a handful of blueberries and raspberries. Add another 25g of oats, couple of spoonfuls of the yogurt and then finally top with some more fruit.

Leave this in the fridge overnight and it will make a perfect breakfast for the following day!

Scrambled Egg on Toast


  • 2 Whole Eggs
  • 1 Egg White
  • 1 Slice Wholemeal bread
  • Dash of Olive Oil

Egg is perfect to start the day due to the protein content. In a frying pan add a dash of olive oil and heat it up. In a bowl place 2 whole eggs and 1 egg white and give it a good mix. Pour it into the frying pan and continue to stir. As it heats it will begin to cook, keep stirring and in about 5 minutes you will have yummy scrambled egg.

Add this to some toasted wholemeal bread and season with a little pepper.



  • 200ml Coconut water
  • 30g Whey Protein
  • 30g Almond Butter
  • Handful of Kale & Spinach
  • 1 Carrot
  • 1 Banana

In a blender add some coconut water, 30g of whey protein, 30g of almond butter, handful of kale, some spinach, carrot and finally a banana. Blend everything up until it becomes a smooth, lump free drink.

You can even replace the banana with other fruit of your choice. Try orange, blackberries or raspberries…Yummy!


Example Chris Pratt Lunch

Avocado and Tuna


  • 1 tbsp lemon juice
  • One tbsp Olive Oil
  • 1 Avacado
  • Tin Tuna
  • Small Sweet pepper
  • Lettuce leaves
  • Tomatoes
  • Cucumber
  • Season with pepper

I love tuna for lunch, it’s important to stay away from the mayo though. Tuna on its own can however be very dry, this is where you take advantage of the avocado. In a bowl place 1 tbsp of olive oil and lemon juice. Chop the avocado into cubes and mix it into the olive oil and lemon. Get a potato masher and give it a good mash to break all of the cubes up.

Add the tuna with some red pepper that has been cubed and give it all a good mix. Spoon out onto some lettuce leaves and garnish with additional salad such as tomatoes and cucumber.

Beef Skewers with Brown Rice


  • 1 Rump Steak Diced
  • Yellow Bell Pepper
  • 1 Onion
  • Brown Rice

Beef is jam packed full of protein, so that makes this lunch a great option. I would recommend getting some decent rump steak instead of diced beef. I find diced beef has a lot of fat, rump steak is normally pretty decent. Cube the steak along with yellow peppers and an onion. Skewer the beef, then pepper and finally an cubed onion. Continue until all skewers and full and then pop in the oven until the beef is fully cooked.

Serve with some nice brown rice. Go for brown instead of white as it is a complex carb and therefore more recommended.

Ground Meat Stuffed Peppers


  • Ground Meat (Beef or Pork)
  • 1 Large Red Bell Pepper
  • Finely Chopped Onion
  • 1 Garlic Clove
  • Mushroom finely chopped
  • Cottage Cheese
  • Tin Chopped tomatoes

This dish makes a great lunch. In a saucepan put a glug of Olive Oil and fry the onions and garlic until translucent. Add the ground meat, go for lean as this is reduced fat. Add the mushroom and chopped tomatoes. Cook until the meat is brown and cooked through. In another saucepan boil the bell pepper in boiling water to soften but only to soften the outside. Put the beef into the Bell Pepper and pop into the oven until nicely cooked. Top with the cottage cheese and serve…Yummy!!


Example Chris Pratt Dinner

Chicken With Sweet Potato Wedges and Couscous


  • 2 Chicken Breasts
  • Pack of Couscous
  • Red onion
  • Tomato Passata
  • 2 Sweet Potatoes

In a saucepan add some oil and cook the chicken with the chopped onion, continue to stir to fully cook. Peel the sweet potato and cut into wedges. Cover with olive oil and sprinkle some paprika and pop in the oven for 30-40 minutes. Continue to cook the chicken and add the passata and stir. Cook the couscous by the instructions and then plate when all cooked.

Salmon With Spinach and Brown Rice


  • Salmon Fillet
  • Brown Rice
  • 2 Handfuls of Spinach
  • Vine Tomatoes

Salmon is such an amazing and tasty fish, you could however do this dish with other fish. Pop the fish in the oven surrounding by foil to keep it moist and the vine tomatoes. Cook for roughly 20 minutes. Whilst that’s cooking a cook the spinach in a saucepan until its wilted. Also cook the brown rice as per the instructions. Plate up and enjoy!!

Steak and Chips


  • Steak (As little fat as possible IE Fillet, Rump)
  • 2 Sweet Potatoes
  • Vegetables such as peas/carrots/parsnips

Peel the sweet potato and slice into chips, put in a bowl and make sure covered with olive oil. Put on a baking tray and sprinkle ground garlic and put in the oven for 30-40 minutes. Select what vegetables you want and either cook in the oven or steam. Place the steak in a hot frying pan/griddle pan and cook until rare/medium. Leave the steak to rest for 10 minutes whilst you plate up.

4 Top Tips To Replicate Chris Pratt Guardians Of The Galaxy Workout

Image showing chris pratt abs for Guardians of Galaxy

Below are some of my top tips to help you maximize your workouts, helping you get that superhero body.

Set A Deadline

Chris had a deadline of 6 months. He partly had to do this due to the filming of GOTG, it is however a reasonable time frame. If you stick to a good workout and decent diet, you should see some impressive results in 6 months. It may however take you less time, or even more time.

Set yourself a target date when you want to hit your goal, then work your ass off to hit that target.

Don’t Change The Weights When Dropping The Weight

Its interesting but many people seem to use heavy weights when building muscle, but lower it when wanting to lose weight. There is no reason to drop the weights and increase the reps. Stick to the heavy weights as these will help you sweat, which will help to boost weight loss.

You do have to focus on building strength at the end of the day, this is your goal. It’s important to continue pushing the weights as much as possible.

Clean Bulk…Don’t Stuff Your Face

As Chris did, he increased his calorie intake. You do need to make sure that you bulk with decent and clean foods. Stuffing your face with high calorie food to just pack on the weight, will make it much harder for you to drop the fat and reduce your body fat percentage.

If you do bulk up with a clean diet, it will make the fat loss stage a lot easier. Eating properly will also mean you are feeding your muscles with the right stuff and should not experience muscle wastage.

Keep Track of Your Workouts

If you are wanting to build muscle, you will need to continue increasing the weight that you lift. You ever see those people hit the gym with the note pads, this is what you need to be doing. Keeping a note of your workouts and the weights, will help you see the progression you are making.

You can therefore ensure you are increasing the weights but it is also an excellent motivator.

Using Supplements To Boost Your Goals

Chris Pratt has not confirmed or denied if he used any kind of supplements during his workout routine. There is a very good chance he did, as they can really help speed up results and aid in providing the most effective gains. Below are some of the most common types of supplements, I would recommend adding any of these into your routine.

Bulking Supplements

As one of Chris goals was to help with bulking up, even though he had the frame already. Combining a bulking supplement with a healthy diet can help you see improved muscle, in a shorter space of time.

Typical benefits include;

  • Improved Muscle Gains
  • Increased Protein Synthesis
  • Increased Strength
  • Reduce Recovery Time

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Cutting Supplements

When we cut and try to reduce fat content, the aim is to reduce and burn more calories than the body intakes. Therefore our body uses the stored fats for energy. The problem is that it can often also use up muscle and therefore people experience muscle wastage. Cutting supplements will help to protect the muscle, whilst boosting weight loss.

Benefits from using some form of cutting supplement include;

  • Increased Strength
  • Preserves and Protects Muscle
  • Boost in Stamina & Endurance
  • Muscle Definition
  • Appetite Suppressant
  • Reduced Body Fat Percentage

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Pre Workout Supplements

Chris Pratts Guardian Of The Galaxy Workout is not easy, it takes a lot of work. The workouts are tiring, you therefore need to make sure you have plenty of energy levels. A Pre workout supplement is formulated to help increase energy, whilst helping to give you that extra strength needed.

Benefits usually include;

  • Increase Energy
  • Improve Power & Performance
  • Ignite Fat Loss
  • Boost Lean Muscle Growth

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Post Workout Supplements

A post workout drink is designed to help with recovery, the quicker your muscles are able to recover the sooner you will see results. A really tough workout can make your muscles sore and can sometimes prevent you from hitting the gym again the next day. A Good Post Workout will help to boost recovery, so your next workout and the rest for the week will feel like your first!

Benefits from using these supplements include;

  • Speed up Recovery
  • Promote Lean Muscle Growth
  • Restore Strength & Stamina
  • Reduce Muscle Soreness & Fatigue
  • Protect The Body From Free Radicals

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Testosterone Boosters

When you are wanting to increase muscle growth, testosterone is very important. Our Testosterone levels can decrease with age and also our diet can play a role in it. Boosting your T levels can really help increase muscle mass and help your bulking efforts.

Typical benefits from Testosterone boosters include;

  • Measurable Natural Increase In Testosterone
  • Noticeably Higher Sex Drive
  • More Lean Muscle & Less Fat
  • More Overall Energy & Stamina
  • Increased Focus and Mental Clarity
  • Renewed Confidence & Self Esteem

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