Chris Pratt Guardians of the Galaxy Workout
The Chris Pratt Workout Routine for is an Awesome Plan to Lean Down and look like Chris Pratt in Guardians of the Galaxy.
Parks and Recreation star, Chris Pratt, did an awesome job getting in great shape for his role of Peter Quail, in Guardians of the Galaxy. Interestingly enough, Pratt normally maintains a very average and downright chubby physique so seeing Pratt rock a set of six pack abs and well developed pectorals was nothing short of a surprise.
It’s interesting to note the difference in Chris Pratt’s face from leaning down. Pratt was never mistaken as having the male lead, star quality looks. But from simply leaning down to a low body fat, Pratt has astonished many people with his GQ model looks.
This will definitely open the door for more high status roles for Pratt. In fact, I wouldn’t be surprised if Pratt starts taking over hollywood in the next few years, similar to the likes of Bradley Cooper. Not to mention, the buzz that Guardians of the Galaxy is getting is pretty amazing.
CHRIS PRATT workout routine
The Chris Pratt Workout Routine focuses heavily on chest and back. These are the two areas where Pratt has very solid development. Shoulders and arms should be given slightly less attention while still promoting muscle growth. Legs will be on the lower side, since the goal is to keep them lean and fit.
As part of the the Chris Pratt Workout Plan, I suggest hitting chest and back twice per week with a mix of heavy weight and long rest periods and light weight with short rest periods. This will maximize muscle growth. For legs and arms I would keep the volume relatively low and just focus on strength work without the pump training. Shoulders will be hit with a mix of strength and pump work to best facilitate overall development.
The Chris Pratt Workout Routine is very effective to follow to pack on some solid muscle in a relatively short period of time. Eventually you’ll want to move to my Greek God Program for a complete program that will promote strength and muscle gains for years.
Here is the Chris Pratt Guardians of the Galaxy Workout:
Monday
Barbell Bench Press: 3 sets RPT
Incline DB Bench Press: 3 sets RPT
Cable Rows: Rest Pause
Incline DB Curls: 3 sets RPT
Bent Over Flyes: Rest Pause
Wednesday
Barbell Squats: 2 sets RPT
Deadlifts: 1 set x 3-5 reps
Leg Extensions: 2 sets RPT
Leg Curls: 2 sets RPT
Calf Raises: Rest Pause
Friday
Seated DB Shoulder Press: 3 sets RPT
Weighted Pull ups: 3 sets RPT
Incline DB Flyes: Rest Pause
Rope Push Downs: Rest Pause
Lateral Raises: Rest Pause
Notes on the Chris Pratt Guardians of the Galaxy Workout
RPT = Reverse Pyramid Training. Please see article on Reverse Pyramid Training
For Rest Pause please see article on Rest Pause Training
What Were Chris Pratt’s Stats for Guardians of the Galaxy?
Chris Pratt stands 6’2″ tall and weighs around 190-195 lbs in Guardians of the Galaxy with around 10-11% body fat. His shoulders and arms have great separation, his chest has even thickness top to bottom and his abs are starting to pop out nicely. Moreover, he’s done a great job building up his back, in fact, you can clearly see his lats poking out in the picture below.
Pratt really emphasized his chest and back development while leaning down to 190 lbs and 10-11% body fat. The chest and back are the biggest muscle groups in the upper body and contribute the most to looking muscular. Because Pratt didn’t have a lot of time to prepare for the role, he had to focus the hardest on bringing up these two areas.
Chris Pratt Diet and Nutrition
To achieve a physique like Pratt, you would want to first focus on the Chris Pratt Workout Routine above but also focus on leaning down through proper nutrition while building up your physique. Chris Pratt had a lot of fat to lose (see pic below) for his role in Guardians of the Galaxy. Although I can’t be sure as to what the exact Chris Pratt Diet is, I have a good idea. He mostly focused on filling, whole foods that allowed him to stay in a calorie deficit. Think veggies, lean proteins, fruits, and starchy carbs like potatoes, rice, and oatmeal. He most likely was not drinking alcohol and pounding down junk food! That would make any body’s fat loss efforts difficult. Most important thing here is that Chris Pratt stayed in a calorie deficit for an extended period of time. It didn’t happen overnight! Something to keep in mind for yourself when you begin your fat loss journey! If you want to learn more about nutrition and losing fat easily, I would recommend following my Warrior Shredding Program.
*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
What Are The Extra Benefits Of Getting In Shape?
Chris Pratt is a great role model and example that even if you are far of from you goal, you can get those chiseled and defined muscles you’re after. That said, the training and nutrition goes a lot further than vanity and looking good.
In Pratt’s words, “being in good physical shape is the best way to combat depression. You just have endorphins running around your body. It is the best anti-depressive that there is,”
Last but not least, one of the key strategies that Pratt utilized to get in great shape was not drinking beer for six months. If you pound beers several nights per week, that can make fat loss next to impossible. This is because whenever you are cutting, you want to eat the foods that are going to keep you the most full and satisfied.
Taking in several hundred or more calories from beer is a recipe for a disaster. A preferred strategy would be to limit yourself to 2-4 drinks a couple nights per week. Liquor with club soda is my preferred poison since it contains the fewest calories per serving of alcohol. Moreover, it’s hard to over drink liquor and club soda.
Your Kino Question For The Day: When it comes to setting and achieving your fitness goals, what has worked best for you? What have you tried that has or hasn’t worked? Let me know in the comments below.
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Hi Greg I was thinking about starting the 3 day bonus workout from the gg program would it be ok to do on a cut, you mentioned you can do the chris Pratt workout on a cut which is quite similar to the bonus from gg program just wanted to check first before I start. Thanks Greg
Yes for sure!
Hi Greg im not a big fan of the flat bench press would it be ok to substitute it with weighted dips instead, would this develop my chest just as well.
For sure!
Maybe he did lean down to 10-11 percent bodyfat in the end but in that picture, he certainly isnt! Looks like 14-16 % at least, Greg
Another awesome post Greg! Most of the Hollywood guys like Zac Efron and Brad Pitt are actually quite tiny, there doesn’t seem to be many that are 6’2″+ so it’s great to see when you do these on bigger guys like Pratt who are much closer to my size.
I’m 6’3″ myself and currently weigh 215 at about 18% body fat. Due to my height, I seem to carry my weight fairly well and I don’t appear overweight, until my shirt comes off, exposing my 37″ waist lol.
Am I looking at cutting all the way down to 185 to see abdominal definition as well? Ideally I would eventually like to reach and maintain 8-10%.
Also wanted to let you know ill be buying your Superhero package this week and I’m pretty amped to get it going once I’m finished cutting! Thanks again!
Awesome Kyle! Yeah you’d be looking at dropping down to around 185-190 lbs to be at around 8-10% body fat. That’s exactly right.
Greg said; “Taking in several hundred or more calories from beer is a recipe for a disaster. A preferred strategy would be to limit yourself to 2-4 drinks a couple nights per week. Liquor with club soda is my preferred poison since it contains the fewest calories per serving of alcohol. Moreover, it’s hard to over drink liquor and club soda”
What is your view on replacing beer with 2-3 glasses of a dry red wine once or twice per week?
Another factor worth mentioning with hopped beer is that it has an estrogenic effect on men (because of the hops) this can contribute to the development of gynecomastia (bitch tits).
http://pubs.niaaa.nih.gov/publications/arh22-3/220.pdf
Yes the estrogenic effect is definitely not ideal. But it’s hard to quantify how much of an effect this has. And if it’s overblown.
But yeah 2-3 glasses of dry red wine is a good strategy and will work almost as well.
Hey Greg,
Great timing with the article. I just saw this flick a few days ago and when Chris took his shirt off I was like WOAH, I would love to look like that. And then I was browsing the web yesterday, serendipitously came across this article, and became a Warrior Shredding customer! Crazy how things work out (content marketing at it’s best…)
How would you recommend integrating the Chris Pratt workout with WSP? A straight up swap or a mix of the two?
I’m 6′ 2″, 230 (former football player body) and I’m blown away by the fact that Chris is 185. I couldn’t imagine loosing 45 lbs… Although it would be awesome to be that light. Thanks for any insight!
Jeff
haha thanks man! Yeah I would start with the warrior shredding workout program. Give it a solid run for two months, then switch to this workout for 2 months. You can alternate between them two months at a time. That would be a great protocol and lead to really balanced development.
And yeah you might not need to get as lean as 185 lbs depending on your current body fat. You might look great around 195-200 lbs.
Do you think hitting weighted chin ups and barbell curls will be enough to get full bicep development? Or should we incorporate hammer curls to emphasize the long head? Do Pull ups work the long head?
Also I’ve noticed in your Greek God program you talk about Workout A and B
But recently you’ve changed your view to A, B and C. Do you find 3 workouts more effective or rotating 2?
Good question! You’ll also get great outer biceps work from heavy rows and pull ups. So yes, this can develop great biceps. That said, this program isn’t a biceps specialization program. If you want more biceps focus check out my new superhero course. https://kinobody.com/superhero
I teach you how to systematically build up each key muscle group.
Hey Greg,
another interesting post.
Are You sure that only 185 lbs?? He is huge. More like 195-200lbs.
Do You thunk that actors weight in fitness are exaggerated??
For exmaple Clive Standen in Vicings. He looks similar to Chris Pratt and it’s written that he is 212 lbs!!??
http://4.bp.blogspot.com/-CbCObgmo4wo/U2WVxOKk5qI/AAAAAAABoYw/muUN4wd6Ib8/s1600/CS_MF_04.jpg
Yes, everyone over estimates actors weights. These guys are really lean – if you’re muscles are really defined, you’re just not going to weigh that much, that’s the bottom line. You’re actually going to look bigger at a very lean 185 lbs then a bulkier 200 lbs. And yeah, there’s no way that Clive is 212 lbs. 6’2 and 212 lbs at a low body fat is massive. Look at mike matthews from muscle for life. He is 6’2 and around 185 lbs and he looks massive.
The reason they inflate actors weight is the same reason they inflate their height. It sounds cooler.
I’m definitely no expert but definitely think he’s more than 185lb. I’d also guess 195-205. I get that people think lean people weigh more than they actually do…but there is a massive difference between Ryan Reynolds / Brad Pitt and this guy. Those guys are super lean and have moderate development of the show muscles…but this guy is pretty thick all over, particularly his legs:
http://www.people.com/people/gallery/0,,20819929_30161852,00.html
Yep but Brad Pitt was only 155 in fight club and around 170 lbs in Troy. Thing is, being like 190+ lbs at 10% body fat is really big. And Pratt just didn’t look that big in the movie. He has a slimmer appearance if you see him in his suit. That said, he could be 190. But based on the amount of weight he lost and his ‘look’ I think 185 lbs is about right. Look at Mike Matthews from muscleforlife. He has quite a bit more muscle than Pratt, and he’s around 185 lbs at 6’2.
So mayby Clive Standan weight ( 212 lbs and 6,2 height) is true??
Mayby he just have more fat.
Look at him. He looks like 12% during workout and about 15% on pictures from Vicings??
http://www.soz6.com/sds-uploads/avatars/7a1876386f09e046f4c324eb431faabc37582.png
http://www.muscleandfitness.com/videos/athletes-and-celebrities/vikings-star-clive-standens-warrior-workout
http://media-cache-ak0.pinimg.com/236x/5a/a0/25/5aa0259a8738a32fd3e329eda7f0d474.jpg
Great post, as usual. Pratt’s comments re: depression are timely given Robin WIlliams’ suicide. Art De Vany points out Williams experienced chronic sarcopenia after his heart surgery.
You have written about the aesthetic importance of a thin, taut waist. Planks and Renegade Rows (which you recommend to achieve this) are not part of my program but I would like to integrate them at some point. Would you include those on ab days only or spread them out over “non-training” days (like L-Sits/Back Bridges/Twists)?
Related question: Would you ever recommend increasing practice of dip raises and swinging side-to-side raises to master those challenging ab movements? Or maybe mastery of simpler variations first?
Thanks a million.
I don’t train my abs that often. Usually just once per week. You can do it on the saturday.
Yeah, working on hanging leg raises and dip raises will be helpful to building up to harder movements.
Great article Greg! I was wondering if you were going to do a Chris Pratt workout article, I’m going to do this workout until the Superhero Bulking course is released!
Awesome Vince!
The picture is Pratt for a much earlier film where he played a football player, not Guardians of the Galaxy. He posted that selfie to show he could loose weight for the role.
Just for accuracy sake.
Interesting. I thought that selfie was taken when he was preparing for the role. Where did you hear that?
Keith is incorrect. He posted that picture onto his instagram account 14 months ago, which was July of 2013. That was precisely during the time he was filming Guardians of the Galaxy, so you had it correct Greg. What Keith is probably thinking of is another selfie Chris posted of himself (wearing nothing but underwear, funnily enough) when he was preparing to play a navy seal in Zero Dark Thirty back in 2012. He got ripped for that also. Then he gained a bunch of weight and got fat again for Delivery Man. Then he lost the weight and got ripped AGAIN for Guardians of the Galaxy, which is when he posted the selfie that you have on this page. But the first time he got ripped was for Zero Dark Thirty, and he was in just as good of shape then as he got for Guardians of the Galaxy. He seems to be a bit Bale-esque in his dedication to changing his body for roles. And yeah he was in Moneyball with Brad Pitt playing a baseball player (not a football player), and he lost a bunch of weight for that too, but he never posted a selfie for that one.
Thanks Mike for clearing up the confusion. Well appreciated. And I can understand how you got thrown off Keith, all these damn insta selfies are confusing lol.
From what I can tell from his Instagram that was a picture taken preparing for the role, he used the hashtag #GOTG but you can look for yourself. Anyways Chris got into great shape and I appreciate you writing this article Gregg because being the star he is now a lot of guys want to look like that.
Thanks Aaron.
Would this workout routine work well with cutting diet? Or will I not see many gains doing this workout routine while cutting?
You can do this while cutting.