Chris Pratt Workout: From “Andy Dwyer” To Superhero

By Chris Davis

	Advanced (3+ years)
	72 minutes/day \| 5 days/week
	Build Muscle, Bodybuilding, Gain Strength
	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 Show More

Average Exertion

Average Cardio Intensity

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.”

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

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.

Exercise	Sets	Reps	Rest
1.Running, Treadmill See Exercise Notes	1 set	10 min	60s
Circuit #2 - 5 rounds Rest 60s between rounds
2A.Neutral-Grip Pullup	5 rounds	20 reps	0s
2B.Push-up	5 rounds	20 reps	60s
3.Wide-Grip Lat Pulldown	4 sets	12 reps	60s
4.Hammer Strength Two-Arm Row	4 sets	12 reps	60s
5.Supported Single Arm Dumbbell Bent-over Row	4 sets	12 reps	60s
6.Hyperextension	4 sets	25 reps	60s
7.Plank	3 sets	60s	60s
8.Hanging Leg Raise	3 sets	12 reps	60s
9.Side Plank	3 sets	60s	60s
10.Toes to Bar See Exercise Notes	3 sets	12 reps	60s

Day 2 - Chest Workout

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	4 sets	12 reps	60s
2.Barbell Bench Press See Exercise Notes	4 sets	4 reps	60s
3.Barbell Incline Bench Press	4 sets	12 reps	60s
4.Hammer Strength Bench Press	4 sets	15 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Weighted Chest Dip	4 rounds	10 reps	0s
5B.Cable Standing Fly	4 rounds	12 reps	60s

Day 3 - Legs Workout

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	7 sets	10 reps	60s
2.Barbell Deadlift	4 sets	12 reps	60s
3.45 Degree Leg Press See Exercise Notes	1 set	AMAP reps	60s
4.Walking Dumbbell Lunge	4 sets	20 reps	60s
Circuit #5 - 1 set Rest 60s between rounds
5A.Leg Extensions	1 set	1 reps	0s
5B.Lying Leg Curls	1 set	20 reps	0s
5C.Dumbbell Calf Raises	1 set	20 reps	60s
6.Plank	3 sets	60s	60s
7.Hanging Leg Raise	3 sets	12 reps	60s
8.Side Plank	3 sets	60s	60s
9.Toes to Bar See Exercise Notes	3 sets	12 reps	60s

Day 4 - Shoulders Workout

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	7 sets	10 reps	60s
2.Seated Dumbbell Arnold Press	4 sets	12 reps	60s
3.Barbell Shrug	4 sets	12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Dumbbell Lateral Raise	3 rounds	12 reps	0s
4B.Front Two-Dumbbell Raise	3 rounds	12 reps	0s
4C.Rear Delt Raise	3 rounds	12 reps	60s

Day 5

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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.

Exercise	Sets	Reps	Rest
1.Barbell Biceps Curl	3 sets	10 reps	60s
2.Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10 reps	60s
Circuit #3 - 1 set Rest 60s between rounds
3A.Barbell Preacher Curl	1 set	10 reps	0s
3B.Single-Dumbbell Seated Overhead Triceps Extension	1 set	10 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Alternate Hammer Curl	3 rounds	10 reps	0s
4B.Rope Cable Triceps Extension	3 rounds	20 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Palms-Up Barbell Wrist Curl Over A Bench	3 rounds	20 reps	0s
5B.Seated Barbell Reverse Wrist Curl	3 rounds	20 reps	60s
6.Plank	3 sets	60s	60s
7.Hanging Leg Raise	3 sets	12 reps	60s
8.Side Plank	3 sets	60s	60s
9.Toes to Bar See Exercise Notes	3 sets	12 reps	60s

Date Created: 12/11/2019, UTC

Last Updated: 10/1/2021, UTC

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