Chris Pratt Superhero Workout for Guardians of The Galaxy

Before auditioning for the role of Peter Quill in Guardians of the Galaxy, Hollywood’s funny man Chris Pratt weight just about 300lbs.

As a matter of fact, many people distinctly remember the scene where he fell into a pit, in his appearance in the popular American political sitcom Parks and recreation.

It has since been hard to reconcile how Chris transformed from that ‘teddy bear’ figure into the superhero physique that took every girl’s breath away on the hugely successful Marvel comic based film Guardians of the Galaxy.

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In a recent interview that he did with E News, Chris admitted that his journey towards achieving that sculpted body was no easy task especially considering the fact that he was a full-time family man.

Having a four-year-old child meant that he sometimes ate like one because we can all agree that it’s pretty hard to say no when your child demands that you have what he’s having!

In addition to this, he also tried his best to stay off social media as he did struggle quite a bit looking at those calorie-filled photos that he would see on his timeline! This limited his cravings and ultimately his cheat meals.

Chris Pratt Vital Stats

  • Height: 6’2”
  • Weight: 223lbs
  • DOB: June 21, 1979
  • Zodiac Sign: Gemini
  • Net Worth: $30 Million

Diet Routine

With the help of top notch nutritionist and dietician Dr. Philip Golia, Chris is said to have lost about 60lbs in six months before filming Zero darks thirty, Jurassic world.

His diet was matched to his exercise regimen that was created for him by his personal trainer Duffy Gaver. As many renowned nutritionists discourage an exclusion diet, so does Dr. Philip. In fact, he has proven that eating more meals at the right time ends up increasing your metabolism.

This effect combined with his workout routine meant that Chris’s diet contained about 4,000 calories per day. He had to cut down on virtually all his junk food intake which he replaced with healthier whole meals. This means he had to say goodbye to fries, burgers, bacon, sausages, and beer.

Boiled eggs, chicken breasts, fish and predetermined portions of steak made up the protein in his diet. His carb intake was limited to brown rice, oats and sweet potatoes. He would then consume lots of fruits and veggies to boost his vitamins and energy levels in his body.

Duffy was also keen to let him know that he needed to use coconut oil to fry his foods and also consume a few portions of avocados and nuts.

Interestingly enough, as much as diets tend to make people grouchy, Pratt took it all with a pinch of salt! He actually engaged his fans through his Instagram page by posting a series called what’s my snack’ where he would make videos with funny commentary on what he was about to eat.

His attitude towards the whole experience was quite remarkable, to be honest. His nutritionist was also very clear on Chris not using any supplements in his diet. He insisted on getting the desired effect using foods rich in the intended nutrients and portion control.

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Exercise Routine

Personal trainer Duffy Gaver understood that Pratt’s goal was to get fit and also trade in the excess fat for some huge muscles. He created a workout program that involved 4-6 gym sessions per week for five months.

This program would include cardio, body building, and conditioning workouts. In an interview with Men’s Fitness, Duffy revealed that for the first two months the program that he created for Chris focused solely on body building.

Although he does admit that he was very impressed with Pratt’s athleticism and attitude towards gym work.


  • Treadmill- Running on the treadmill for 10 minutes at an average speed of 5.0.
  • Pull- ups – Using a mounted overhead bar to lift your body off the ground. He would do three sets of reps.
  • Push-ups – Three sets of 10 reps.
  • Squats – Three sets of fifteen reps.

Chest and core workout

  • Bench press – Four sets beginning with 12, 10, 8 and finally 6 reps
  • Standing cable flys – Four sets of 12 reps each incline bench press
  • Bench pressFour sets of 12 reps each
  • Weighted dipsFour sets of  10 reps each
  • Power dumbbell pressFour sets of 15 reps each.
  • Crunches – Two sets until failure
  • Classic plankThree sets of 90, 60 and 30 seconds each
  • Russian TwistsTwo sets of 30 seconds each
  • Leg raisesTwo sets of 30 reps each

Back workout

  • Dumbbell rows – Six sets of 20, 15, 15, 15, 12 and 12 reps
  • Dumbbell concentration curlsFive sets of 20, 15, 12, 12 and 12 reps
  • Lateral pull-downs  Six sets of 20, 15, 15, 15, 12 and 12 reps
  • Barbell curlsSix sets of 15, 15, 15 15, 15 and 10 reps


  • Front squats – Seven sets of 10, 8, 6, 5, 4, 3 and 3 reps
  • Leg pressesFive sets of 10, 8, 8, 6, and 4 reps
  • Dead liftsFour sets of  12, 10, 8 and 6 reps
  • Walking lunges –  Five sets of 20 reps each
  • Farmer’s walkFive sets over a distance of 20 meters
  • Leg extensionsThree sets of 20 reps each
  • Standing calf raisesFour sets of 20, 15 and 15 reps
  • Box jumps30” box

Shoulders and arms

  • Standing/military press – Six sets of 12, 10, 8, 8, 8 and 6 reps
  • Barbell shrugs(heavy) – Four sets of 10 reps each
  • Rear deltoid flyes – Four sets of 10 reps each
  • Skull crushers – Four sets of 10 reps each
  • Preacher curls – Four sets of 10 reps each
  • Reverse wrist curls – Four sets of 10 reps each
  • Hammer curls – Four sets of 10 reps each


Based on the feedback from Pratt’s trainer and nutritionist it is clear to see that Pratt is a very focused person. He knew how hard he had worked to get the starring roles in the movies so he knew that he had to deliver nothing but the best.

Even when faced with the tough circumstances of having to cope with the change in lifestyle Pratt keeps his spirits up by engaging his fans. Overall this is a very important lesson that we can all incorporate into our lives.

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