Chris Pratt Guardians of the Galaxy Workout

Chris Pratt Kino Workout

To access the Chris Pratt Guardians of the Galaxy Workout in a course format, Click Here.

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

Chris Pratt Workout Plan to get lean.


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:


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


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


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 Workout Routine


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?

Use the Chris Pratt Diet to get 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.

To access the Chris Pratt Guardians of the Galaxy Workout in a course format, Click Here.