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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
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar, Treadmill
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description
Source: www.popworkouts.com

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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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.

Treadmill Run
1 set, 10 min, (rest 60s)
Incline: 5
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Circuit
Pull-up (neutral grip)
5 sets, 20, 15, 12, 10, 10 reps, (rest 60s)
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Push Up
5 sets, 20 reps, (rest 60s)
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Wide-Grip Lat Pulldown
4 sets, 12 reps, (rest 60s)
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Hammer Strength Two-Arm Row demonstrationPlay Hammer Strength Two-Arm Row demonstration
4 sets, 12 reps, (rest 60s)
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Supported Single Arm Dumbbell Bent-over Row
4 sets, 12 reps, (rest 60s)
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Back Hyperextension
4 sets, 25, 20, 15, 15 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 12 reps, (rest 60s)
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Side Plank
3 sets, 60s, (rest 60s)
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Toes to Bar demonstrationPlay Toes to Bar demonstration
3 sets, 12 reps, (rest 60s)
Tempo: 2/0/2/0
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Chest Workout

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Barbell Bench Press
4 sets, 12, 10 - 0, 8, 6 reps, (rest 60s)
Go up in weight with each set
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Barbell Bench Press
4 sets, 4 reps, (rest 60s)
Use a heavy weight
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 12 reps, (rest 60s)
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Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
4 sets, 15 reps, (rest 60s)
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Circuit
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
4 sets, 10 reps, (rest 60s)
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Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 12 reps, (rest 60s)
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Legs Workout

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Barbell Squat
7 sets, 10, 8, 6, 5, 4, 3, 3 reps, (rest 60s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1 set, AMAP reps, (rest 60s)
Strip Set - Have a spotter continuously remove weight from each side equally after you complete one set to failure
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Dumbbell Walking Lunge
4 sets, 20 reps, (rest 60s)
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Circuit
Leg Extension
1 set, 1 reps, (rest 60s)
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Lying Leg Curls
1 set, 20 reps, (rest 60s)
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Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
1 set, 20 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 12 reps, (rest 60s)
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Side Plank
3 sets, 60s, (rest 60s)
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Toes to Bar demonstrationPlay Toes to Bar demonstration
3 sets, 12 reps, (rest 60s)
Go slow
Tempo: 2/0/2/0
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Shoulders Workout

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Military Press (AKA Overhead Press)
7 sets, 10, 8, 6, 5, 4, 3, 3 reps, (rest 60s)
Substitution: Overhead Barbell Press
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Seated Dumbbell Arnold Press
4 sets, 12 reps, (rest 60s)
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Barbell Shrug demonstrationPlay Barbell Shrug demonstration
4 sets, 12 reps, (rest 60s)
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Circuit
Dumbbell Lateral Raise
3 sets, 12 reps, (rest 60s)
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Dumbbell Front Raise
3 sets, 12 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 12 reps, (rest 60s)
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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.

Barbell Curl
3 sets, 10 reps, (rest 60s)
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Circuit
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
1 set, 10 reps, (rest 60s)
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Circuit
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
3 sets, 10 reps, (rest 60s)
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Rope Pressdown demonstrationPlay Rope Pressdown demonstration
3 sets, 20 reps, (rest 60s)
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Circuit
Palms-Up Barbell Wrist Curl Over A Bench
3 sets, 20 reps, (rest 60s)
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Barbell Reverse Wrist Curl demonstrationPlay Barbell Reverse Wrist Curl demonstration
3 sets, 20 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 12 reps, (rest 60s)
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Side Plank
3 sets, 60s, (rest 60s)
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Toes to Bar demonstrationPlay Toes to Bar demonstration
3 sets, 12 reps, (rest 60s)
Go slow
Tempo: 2/0/2/0
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Date Created: 12/11/2019, UTC


Last Updated: 4/22/2021, UTC

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