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Chris Pratt Workout: From “Andy Dwyer” To Superhero

By Chris Davis

Experience
Advanced (3+ years)
Time
72 minutes/day | 5 days/week
Good for
Build Muscle, Bodybuilding, Gain Strength
Equipment
Treadmill, Pull up bar, Bodyweight, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, 1 x Dumbbell, Flat Bench, Back Hyperextension Bench, Barbell, Incline Bench, Chest Press (Bench Press) Machine, Other, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Squat Rack, 45 Degree Leg Press Machine, 2 x Dumbbell, Leg Extension Machine, Lying Leg Curl Machine, Preacher Curl Bench, Tricep Rope Attachment
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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Day 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.

Running, Treadmill
1 set, 10 min, (rest 60s)
Time between exercises: 60s
Incline: 5
Show Alternative Exercises
Circuit
Neutral-Grip Pullup demonstrationPlay Neutral-Grip Pullup demonstration
5 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Push-up demonstrationPlay Push-up demonstration
5 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hammer Strength Two-Arm Row demonstrationPlay Hammer Strength Two-Arm Row demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hyperextension demonstrationPlay Hyperextension demonstration
4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
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Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Toes to Bar demonstrationPlay Toes to Bar demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 2/0/2/0
Show Alternative Exercises

Day 2 - Chest Workout

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Go up in weight with each set
Time between exercises: 60s
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 4 reps, (rest 60s)
Use a heavy weight
Time between exercises: 60s
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Legs Workout

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
7 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 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
Time between exercises: 60s
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
1 set, 1 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Toes to Bar demonstrationPlay Toes to Bar demonstration
3 sets, 12 reps, (rest 60s)
Go slow
Time between exercises: 60s
Tempo: 2/0/2/0
Show Alternative Exercises

Day 4 - Shoulders Workout

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Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
7 sets, 10 reps, (rest 60s)
Substitution: Overhead Barbell Press
Time between exercises: 60s
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Seated Dumbbell Arnold Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Shrug demonstrationPlay Barbell Shrug demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Day 5 - Biceps, Triceps, Forearms, Abs, Hip Flexors, Obliques

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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 Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single-Dumbbell Seated Overhead Triceps Extension demonstrationPlay Single-Dumbbell Seated Overhead Triceps Extension demonstration
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Palms-Up Barbell Wrist Curl Over A Bench
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Barbell Reverse Wrist Curl demonstrationPlay Seated Barbell Reverse Wrist Curl demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Toes to Bar demonstrationPlay Toes to Bar demonstration
3 sets, 12 reps, (rest 60s)
Go slow
Time between exercises: 60s
Tempo: 2/0/2/0
Show Alternative Exercises

Date Created: 12/11/2019, UTC


Last Updated: 10/1/2021, UTC

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