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Chris Pratt Workout: From “Andy Dwyer” To Superhero

By Chris Davis

Experience
Intermediate (2-3 years)
Time
86 minutes/day | 5 days/week | 1 weeks
Good for
Men's Bodybuilding, Men's Build Muscle, Men's Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar, Treadmill
Description

The Chris Pratt workout transformed him from Andy Dwyer into a Superhero. The Guardians of the Galaxy workout helped him drop over 60 pounds in eight months. On top of that weight loss, he also added a more muscular physique. To do all that, Chris Pratt worked out 5 days a week, for 4 hours a day, and ate 4,000 calories.

The Chris Pratt workout started with heavy bodybuilding, but then shifted to fat-burning cardio circuits over time. Chris Pratt said that he was tired of that “chubby sidekick” role he is always cast. The formerly homeless (lived in a Scoobie-Doo van in Hawaii) actor wanted to become a Superhero. Namely, Peter Quill, the Star-Lord in “Guardians of the Galaxy.”

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Week 1


Back Workout

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The Chris Pratt Monday Back Workout:

Chris Pratt would also start each workout with a 10 minute treadmill workout. Men’s Fitness claims he got up to 5.0 on the treadmill.

ExerciseSetsRepsRest
1. Treadmill Run
Treadmill Run

Incline: 5
11060s
Circuit2A. Pull-up (neutral grip)
Pull-up (neutral grip)
520
15
12
10
10
60s
2B. Push Up
Push Up
52060s
3. Wide-Grip Lat Pulldown
Wide-Grip Lat Pulldown
41260s
4. Hammer Strength Two-Arm Row
Hammer Strength Two-Arm Row demonstrationPlay Hammer Strength Two-Arm Row demonstration
41260s
5. Supported Single Arm Dumbbell Bent-over Row
Supported Single Arm Dumbbell Bent-over Row
41260s
6. Back Hyperextension
Back Hyperextension
425
20
15
15
60s
7. Plank
Plank demonstrationPlay Plank demonstration
36060s
8. Hanging Leg Raise
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
31260s
9. Side Plank
Side Plank
36060s
10. Toes to Bar
Toes to Bar demonstrationPlay Toes to Bar demonstration

Tempo: 2/0/2/0
31260s

Shoulders Workout

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ExerciseSetsRepsRest
1. Military Press (AKA Overhead Press)
Military Press (AKA Overhead Press)

Substitution: Overhead Barbell Press
710
8
6
5
4
3
3
60s
2. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
41260s
3. Barbell Shrug
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
41260s
Circuit4A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
31260s
4B. Dumbbell Front Raise
Dumbbell Front Raise
31260s
4C. Rear Delt Raise
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
31260s

The Friday Arms Workout has 3 Supersets. You do 2 exercises in a row, without rest. Then, you rest for 45-60 seconds before doing the same Superset 2 more times. Move onto the next Superset when you’re done with all 3 reps/sets.

On the hammer curls, Duffy Gaver has Chris Pratt choke up on the dumbbells. This makes the exercise a bit harder, and focuses on widening the biceps–something important for a Hollywood Superhero.

ExerciseSetsRepsRest
1. Barbell Curl
Barbell Curl
31060s
2. Barbell Lying Triceps Extension (Skullcrusher)
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
31060s
Circuit3A. Barbell Preacher Curl
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
11060s
3B. Single-Dumbbell Seated Overhead Triceps Extension
Single-Dumbbell Seated Overhead Triceps Extension demonstrationPlay Single-Dumbbell Seated Overhead Triceps Extension demonstration
11060s
Circuit4A. Alternate Hammer Curl
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
31060s
4B. Rope Pressdown
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
32060s
Circuit5A. Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench
32060s
5B. Barbell Reverse Wrist Curl
Barbell Reverse Wrist Curl demonstrationPlay Barbell Reverse Wrist Curl demonstration
32060s
6. Plank
Plank demonstrationPlay Plank demonstration
36060s
7. Hanging Leg Raise
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
31260s
8. Side Plank
Side Plank
36060s
9. Toes to Bar
Toes to Bar demonstrationPlay Toes to Bar demonstration

Go slow
Tempo: 2/0/2/0
31260s

Date Created: 12/11/2019, UTC


Last Updated: 4/22/2021, UTC

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