Chris Pratt Workout Routine and Diet Plan

Chris Pratt is an American actor who started his acting career in TV shows such as Everwood and The O.C. He then starred in the hit movie, such as Jurassic World, The Lego Movie and Avengers: Infinity War.

Pratt is a talented actor and is known for his great sense of humor. He is a favorite among fans and critics alike and is one of the most popular actors in Hollywood today.

Chris Pratt workout routine is designed to help him achieve and maintain his muscular build. While also providing him with the strength and endurance he needs to perform his physically demanding roles.

Today, Chris Pratt is known for his impressive physique, which he has achieved through hard work and dedication to his fitness routine.  The superstar, Chris Pratt Star Lord workout has led him to undergo a physical transformation in recent years, losing weight and growing a beard.

Pratt’s workout routine is a four-day split that focuses on compound exercises and heavy weightlifting. Moreover, it allows for adequate rest and recovery between workouts.

The routine begins with a full-body warm-up and three weight-training exercises for each muscle group. Pratt typically performs three sets of each exercise, with ten to twelve repetitions per set. The routine finishes with a series of core exercises.

Chris Pratt is in great shape because he puts in the hard work at the gym. He focuses on a mix of cardio and strength training. His cardio routine includes running, biking, and rowing. For strength training, Pratt does a lot of weightlifting and uses machines, free weights, and cables.

Let’s learn more about Chris Pratt workout plan in the blog, but first, have a look at the body stats of Chris Pratt:

Body Stats of Chris Pratt

NameChristopher Michael Pratt
Nick NameChris Pratt
Date of birthJune 21, 1979
BirthplaceVirginia, Minnesota, U.S.A.
ProfessionActor, Voice Actor
Age42 Years
Chris Pratt Workout Routine and Diet Plan

Chris Pratt Workout Routine

Chris Pratt workout routine consisted of a three-phase program focused on weightlifting, cardio, and functional training. In the weightlifting phase, Pratt worked on developing his muscle mass.

Cardio Phase:

In the cardio phase, he focused on increasing his endurance. And in the functional training phase, he worked on improving his balance, coordination, and agility.

This phase of Chris Pratt work out is a great way to get your heart rate up and burn some calories. There are a variety of exercises included, such as running, biking, and rowing.

Functional Training:

A functional training phase is essential for getting in shape like Chris Pratt. This is a time when you’ll focus on training your body to move in the way that it was meant to move.

It will help you stay strong and injury-free; while you bulk up, you need to own a Chris Pratt training routine. Some of the exercises you’ll want to focus on during this phase include squats, lunges, and deadlifts.

These exercises are going to help you build muscle and improve your strength.  You’ll also want to focus on your core muscles, as they will help you stay stable and strong during your workouts.


Chris Pratt Guardians of the Galaxy workout is a workout that he used to get in shape for the role of Star-Lord. The training is a mix of bodyweight exercises and weightlifting.

In addition to the exercises, you’ll also want to make sure that you eat a healthy diet. This will help you fuel your workouts and help you build muscle. Be sure to include plenty of protein and healthy carbs in your diet.

Chris Pratt transformation workout is a routine that he followed to achieve his impressive body transformation. His workout routine consists of three phases: bulking, leaning out, and maintaining.

The bulking phase is designed to help you gain muscle mass, the leaning out phase is designed to help you lose fat, and the maintaining phase to help you maintain your results.

And the rest are to maintain his body muscles and strength to keep him in perfect shape. By following this program, Chris Pratt was able to achieve the impressive physique that we see in.

Day 1: Chest and Triceps

The Chris Pratt workout routine starts with working on his chest and triceps on day one. He focuses on getting his form down to lift the most weight possible. That’s why he pushes himself and feels the burn.

However, Chris Pratt bench presses are always the starting point of his chest and triceps day workout.

Bench Press3 Sets, 10-12 reps
Incline Dumbbell Press3 sets, 10-12 reps
Cable Crossover3 sets, 10-12 reps
Dips3 sets, 10-12 reps
Skull Crushers3 sets, 10-12 reps
Bench Dips3 sets, 10-12 reps

Day 2: Legs

Chris Pratt workout routine for Day 2 includes Legs. He starts with squats, then moves on to lunges, and finishes with hamstring curls. This workout routine is designed to help him build muscle and strength.

Squats3 sets, 10-12 reps
Leg Press3 sets, 10-12 reps
Hamstring Curl3 sets, 10-12 reps
Lunges3 sets, 10-12 reps
Calf Raises3 sets, 10-12 reps

Day 3: Back and Biceps

Chris Pratt bodybuilding workout needs much time in the gym, and it shows in his impressive physique. On the third day, he focuses on his back and biceps.

He starts with a few sets of Barbell Curls to target his back muscles. Then, he moves on to preacher curls to work his biceps and finishes up with some machine curls to fatigue his muscles.

Pratt put a lot of effort in work to build an impressive physique.

Lat Pulldown3 sets, 10-12 reps
Seated Cable Rows3 sets, 10-12 reps
Barbell Curls3 sets, 10-12 reps
Hammer Curls3 sets, 10-12 reps
Preacher Curl3 sets, 10-12 reps
EZ-Curl Bar3 sets, 10-12 reps

Day 4: Shoulders and Abs

The shoulder and abs are an essential part of Chris Pratt workout routine for day 4, including seven exercises. It includes three sets of ten to twelve reps for each exercise.

Military Press3 Sets, 10-12 reps
Dumbbell Lateral Raise3 sets, 10-12 reps
Dumbbell Front Raise3 sets, 10-12 reps
Upright Row3 sets, 10-12 reps
Russian Twist3 sets, 10-12 reps
Hanging Knee Raises3 sets, 10-12 reps
Crunches3 sets, 10-12 reps

The Chris Pratt weight loss training was definitely not easy, but it was worth it. Pratt looks terrific, and he has inspired others to get in shape.

If you’re looking to achieve a similar weight loss transformation, here are a few tips to help you get started:

  • Find a personal trainer who can help you create a customized fitness plan.
  • Make sure you are eating a healthy diet and avoiding processed foods.
  • In addition, stay motivated by setting goals and tracking your progress.
  • Be patient and stay consistent with your training and diet.

The Chris Pratt, weight loss transformation is an excellent example of what’s possible when you commit to a healthy lifestyle. If you are willing to walk on this path, you can achieve excellent results too!

After these heavy exercises and sweating in the gym, Chris Pratt took three days off from workouts. During regains his strength and gets back to the gym to start again.

Chris Pratt Diet

There are four main components to Chris Pratt’s diet: no sugar, plenty of protein, lots of water, and healthy fats.

Pratt avoids sugar because it causes weight gain and increases the risk of developing type II diabetes. He consumes plenty of protein because it helps build muscle and keep him feeling full.

Pratt eats healthy fats because they help him lose weight and improve his cholesterol levels. He drinks plenty of water because it helps him stay hydrated and feel full while following his famous Chris Pratt workout routine.

The Chris Pratt zero dark thirty diet is a weight loss diet that Pratt followed to prepare for his role in Zero Dark Thirty. The diet is a very low-carbohydrate, high-fat diet designed to help the body burn fat.

It is based on the ketogenic diet principles used to treat epilepsy. If you’re looking to get Chris Pratt’s body, you’ll need to start following his diet plan. Pratt eats a lot of protein and vegetables and avoids processed foods and sugars.

The Chris Pratt Before and After proteins shake routine and supplements are great ways to build muscle and get healthy. Pratt has been quoted saying that he drinks a protein shake every day to help him stay in shape.

Here is a look at what his routine and supplements might entail.


Chris Pratt’s proteins shake routine is pretty simple, and he starts his day with a shake made with a banana, almond milk, vanilla protein powder, and chia seeds.

This shake provides him with protein, fiber, and healthy fats to help him stay full throughout the day.


For lunch, Pratt often eats a salad with grilled chicken or fish. He makes sure to include plenty of protein and healthy fats in his salad to help him stay fueled for the rest of the day.


Pratt typically eats a lean protein like grilled chicken or fish with some steamed vegetables for dinner. This meal provides him with all the nutrients he needs to stay healthy and build muscle.

Other Supplements

Pratt also takes supplements to help him stay in shape. He often takes a multivitamin, fish oil, and probiotics to ensure he is getting all the nutrients he needs.

The proteins shake routine and supplements are great ways to stay healthy and build muscle. Trying to incorporate Pratt’s routine into your own life can help you get in shape like him.

There is different Chris Pratt diet plan pdf that you can find online. However, not all of those are worthy enough to be trusted. Some are more credible than others, and some are more effective than others. But we have mentioned one of the best diet plans considering Chris Pratt exercise routine.

Wrap Up

If you are looking to get into incredible shape like Chris Pratt, you’re going to need to put in a lot of hard work. Pratt is known for his incredibly fit physique, and he achieved this by following a strict workout and diet regime.

The Chris Pratt workout routine is a four-day program that focuses on strength training and cardio. His diet is low in carb and high in proteins, and he avoids processed foods and sugar. If you intend to put in the hard work, you can achieve a Chris Pratt-level physique. Just follow the Chris Pratt workout routine and diet plan and be prepared to work hard!

Leave a Comment