Chris Pratt workout
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Chris Pratt’s training program began with heavy bodybuilding exercises but gradually moved on to circular cardio workouts that focused on burning fat.
Chris Pratt says that he is tired of the role of the “good fat friend”. Living in Hawaii in his van, Chris Pratt could not even dream of the role of Peter Quill, known as the Star-Lord.
Chris Pratt Workout
To achieve such results, Chris Pratt needed a training program and a personal trainer. He wanted to change. Since the actor was overweight, it was difficult to persuade the director of the Guardians of the Galaxy, James Gunn, to invite Chris to audition. But the director was subdued by the actor, his talent and charm. However, Chris Pratt was very diligent in training to fit in a suit.
Chris Pratt says his training and diet lasted 8 months, 5 months before filming, and 3 months during filming for Guardians of the Galaxy.
Chris Pratt’s transformation for the film Guardians of the Galaxy.
For training for the Guardians of the Galaxy film, Chris Pratt turned to coach Duffy Haver, who trained Chris Hemsworth for the role of Thor. His training began with basic exercises, such as – deadlift, bench press, squats, bench press barbell over his head. After eight weeks of training, the trainer added cardio to the existing program.
Immediately before the start of filming, every day there was a cardio workout lasting 3-4 hours.
Chris Pratt’s preparation for the role of Star-Lord can be divided into 3 stages:
- Bodybuilding – training all muscles / gaining muscle mass.
- A mixture of bodybuilding and cardio – burning excess fat/building lean muscle mass.
- Maximum cardio – a decrease in the percentage of subcutaneous fat
For Guardians of the Galaxy, the trainer made up the following training program:
Monday: back training
Before training, Chris did a 10 minute run on the treadmill.
| Exercise | Sets | Repetitions | Note |
| Pull-ups | 5 | 20/15/12/10/10/10 | Superset |
| Push-ups | 5 | 20 in each | Superset |
| Upper chest pull | 4 | 12 in each | – |
| Hammer exercises | 4 | 12 in each | – |
| Dumbbell Deadlift | 4 | 12 in each | – |
| Hyperextension | 4 | 25/20/15/15 | to failure |
The first and second exercises are performed by supernets. You take turns
pulling up and pushing up one after another. During the execution of the
superset, you do not rest between the two approaches.
Chris Pratt abs: training program.
| Exercise | Sets | Repetitions |
| Strap | 3 | 60 seconds |
| Hanging legs | 3 | 12 |
| Sidebar | 3 | 60 seconds |
| Knees to shoulders | 3 | 12 (do slowly) |
Speaking about his spiritual changes, Chris Pratt says:
“I have been very fat for the past 8 years. I loved to eat junk food, drink a lot of beer, get the most out of my life. But inside, I was a little depressed when I was fat. I think, probably, some people like to be fat and they calmly accept it. And I will tell them: hey guys. Only six months separate your fat ass from the body of your dreams! Six months of hard daily work on yourself! This time will pass one way or another, and think about what you want to get in 6 months. If you want to do something, just do it!”
Tuesday: bodybuilding chest workout
Chris Pratt’s training system for the chest:
| Exercise | Sets | Repetitions | Note |
| Bench press | 4 | 12/10/8/6 | The maximum weight for this number of repetitions |
| Bench press | 4 | 4 | Weight Limit |
| Incline bench press | 4 | 12 | – |
| Hammer Bench Press | 4 | 12 | – |
| Dips | 4 | 10 | Superset |
| Dumbbell Wiring | 4 | 10 | Superset |
In this workout, the last two exercises are performed by supernets. You must do push-ups on the uneven bars quadriceps exercises and then do the dumbbell layout. The maximum rest time between sets is a minute.
Duffy Hoover says his training approach is very difficult, but he uses a three-way approach:
“My recipe for an excellent result is not complicated. Train amazingly! Eat amazingly! Sleep amazingly! These are the three components on which your result will be built!”
Wednesday: bodybuilding leg workout
On the day of the leg workout, the last three exercises are performed by supersets. This means that you are doing leg extension in the simulator, lying legs bent, lifting the body with calves. One minute, then a repeat of the superset.
| Exercise | Sets | Repetitions | Note |
| Squats | 7 | 10/8/6/5/4/3/3 | – |
| Deadlift | 4 | 12/10/8/6 | – |
| Leg press | 1 | to failure | – |
| Bodyweight lunges | 4 | 20 | – |
| Leg extension in the simulator | 3 | 20 | Superset |
| Leg curl in the simulator | 3 | 20 | Superset |
| Raising the body with calves | 3 | 20 | Superset |
Pressing your legs to failure implies that you are doing this exercise with weight, with which you can work for some time. Do the maximum number of repetitions. As soon as you feel the limit, put one weight plate on each side, again do as much as you can. Repeat this exercise until you have one weight plate left on each side.
Talking about his change, which the actor went from a deliveryman to a superhero, Chris Pratt talks about his diet and training discipline:
“People want to know what my secret is. The secret is that you won’t achieve anything in a month. It takes maybe 8 months, a year, or maybe a lifetime. Without excuses, exercise every day, eat right, and feel good. You can’t starve, you need to saturate your body with useful elements. You have to burn all this shit that is in your body! And then replace all your nutrition with proper nutrition, with clean fuel. And it lasts 8 months, but in fact, it is not as long as it seems. Time will pass, and you can stay fat or you can change! So, what do you want to be in 8 months? “.
