Chris Pratt Inspired Workout: Train Like Guardians of the Galaxy’s Star Lord

Work out like Guardians of the Galaxy's Star Lord & Jurassic World's Owen with the Chris Pratt inspired workout program. Read more to learn about the program!

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
5
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male
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Workout Description

The Avengers are set to go to war this May and it’ll be their toughest battle yet.

They’re going to have to stop Thanos and defeat him as he tries to collect the remaining Infinity Stones and execute his plan to destroy the entire universe.

Luckily, they’re not going to have to go it alone.

They’ll have the Guardians of the Galaxy on their side, which means we get to see Chris Pratt’s portrayal of Star Lord in theaters again very very soon.

And what better way to honor our universe’s heroes than a series of Avengers: Infinity War superhero inspired workout programs?

I can’t think of any.

So, let’s kick things off with the man himself: Peter Quill aka Star Lord.

Introduction to the Chris Pratt Inspired Workout

Chris Pratt skyrocketed to fame and has all but cemented his place as one of Hollywood’s most popular action stars.

But it wasn’t that long ago that Pratt was the thicc (two C’s) and loveable Andy Dwyer on the hit comedy series Parks and Rec. Believe it or not, Chris had to lose nearly 60lbs prior to playing Peter Quill in Guardians of the Galaxy Vol. 1.

Luckily for Chris, that wasn’t the first major body transformation he completed for an acting role. He had to improve his athleticism and physique to look like professional baseball player Scott Hatteberg in Moneyball.

Subsequent movie roles forced Chris into a rollercoaster of weight gain and weight loss until ultimately he got the call from Marvel. Since that point, he’s remained consistently shredded as apparent in his roles as Star Lord and Owen, the badass velociraptor trainer in the Jurassic World series.

So, how did he do it?

From all the information we have access to about Chris Pratt, we can deduce the following principles about how Chris works out.

Chris Pratt Sets Goals with a Firm Deadline

Nothing will make you follow through with a goal quite like having to be in shape, or otherwise be replaced.

Chris’ goal was to look like a superhero. His deadline was set by Marvel and those in charge of the Guardians of the Galaxy project.

If Chris didn’t meet his goal by the deadline, he would’ve lost his job. That’s a powerful incentive.

And while you may not have that kind of a factor pushing you towards your goals, you can still apply Chris’ goal setting ability to your own fitness journey.

Chris Pratt Prioritizes Being Active Most Days

Whether he’s killing it in the gym with a traditional bodybuilding split, knocking out a WOD at his favorite Crossfit Box, doing P90x or Insanity in his own home, or simply getting out to train for an Iron Man – Chris remains active nearly every day of the week.

That’s something we should all strive to do.

Now, you’ll need to take your own capabilities into consideration to ensure you recover properly to grow lean muscle tissue. But just because you can’t hit the weights doesn’t mean you can’t get out and go for hike, walk, jog, or whatever you have the ability to do.

 

A post shared by chris pratt (@prattprattpratt) on

Chris Pratt Keeps His Nutrition Dialed In

In one of my personal favorite Chris Pratt Instagram miniseries, “What’s My Snack”, Chris shows off his meals while at home, on set, or on the go.

From seaweed avocado wraps to carrot cake muffins, Chris has his meals carefully planned out to fit all of his calorie, macronutrient, and micronutrient needs.

The man also cut alcohol out of his diet for 8 months while training for his Star Lord role. That takes a lot of will power to do, and as you can see, created the deficit he needed to lose fat.

Figure out how many calories you need to eat each day to accomplish your goals and aim to be consistent with your diet. You’ll be surprised at how much you’ll be able to accomplish.

Chris Pratt Works with a Trainer

Marvel put Chris in touch with celebrity trainer and former Navy Seal, Duffy Gaver, to help him get in shape for the Guardians of the Galaxy movies.

In the past, Duffy has helped Chris Hemsworth get ready for Thor, Liam Hemsworth train for various roles, and Scarlett Johansson prepare to play Black Widow.

Duffy is a no-nonsense kind of guy who likes to stick to the bodybuilding basics. That means hypertrophy rep ranges, calorie control, and eating micronutrient rich food sources.

Working with a trainer can be very beneficial, especially if you’re new to weight lifting or athletic training. They’re not only full of knowledge, but they are also excellent motivators.

I think Duffy’s track record speaks for itself.

Chris Pratt Inspired Workout Program

Below is a 12 week program inspired by Chris Pratt’s physique and is aimed to help you build lean muscle mass to look like the Guardians of the Galaxy star.

It is important to note that this isn’t Chris Pratt’s actual workout program.

However, it was designed with careful attention to detail based on information we have on how Chris trains and how his trainer, Duffy Gaver, trains his clients.

The program consists of a 4 day bodybuilding split, a full body tabata training style day, and 2 active recovery days (if you’ll remember from the notes above, Chris likes to be active most days of the week).

The 4 day split utilizes hypertrophy rep ranges to provide the time under tension necessary to build muscle. Rest periods for this style of training should be limited to 30-60 seconds.

Weight selection will vary from person to person. So, it’s important that you select a weight you can perform the prescribed number of reps. By the end of each set, you should feel as though you only have one more rep left in the tank.

Be diverse in your cardio selection and the activities you select for your active recovery days. This will help keep your weeks interesting and your motivation high.

Chris Pratt Workout Day 1: Back, Biceps, & Abs

Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

Exercise Sets Reps
1. Pull Up 5 15, 12, 10, 10, 8
2. Pull Down 5 15, 12, 12, 10, 8
3. Hammer Strength Row 4 12, 12, 10, 10
4. Heavy Dumbbell Row 4 12, 10, 8, 8
5. Barbell Curl 4 10, 8, 8, 6
6a. Hammer Curl 3 12
6b. Reverse Curl 3 12
7. Plank 3 20 Secs
8. Hanging Leg Raise 3 15
9. Sit Up 3 20

Chris Pratt Workout Day 2: Chest & Triceps

Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

Exercise Sets Reps
1. Bench Press 5 12, 10, 8, 6, 6
2. Incline Bench Press 3 12
3. Hammer Strength Bench Press 3 15
4. Cable Flys 3 12
5. Dips 3 Failure
6. Tricep Rope Pressdown 3 12

Chris Pratt Workout Day 3: Legs & Core

Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

Exercise Sets Reps
1. Barbell Back Squat 6 15, 12, 12, 10, 8, 6
2. Deadlift 4 10, 8, 6, 6
3. Leg Press 1 10*
4. Bodyweight Walking Lunge 3 15 Each
5. Leg Curls 3 20, 15, 12
6. Standing Calf Raise 3 20
7. Plank 3 20 Secs
8. Bodyweight Glute Bridge 3 20
9. Oblique Crunch 3 15 Each

*Drop sets to failure until only the sled is left.

Chris Pratt Workout Day 4: Active Recovery Day

On this day do something light that helps you remain active. This is the perfect opportunity to perform some form of cardio exercise. My recommendation would be doing something active outdoors such as a walk, jog, or bike ride.

Chris Pratt Workout Day 5: Shoulders & Triceps

Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

Exercise Sets Reps
1. Military Press 5 12, 12, 10, 8, 6
2. Lateral Raise 4 12, 10, 8, 8
3. Rear Delt Fly 3 15
4. Front Raise 3 15, 12, 10
5. Barbell Shrugs 3 15, 12, 10
6. Overhead Extension 3 12
7. Skull Crusher 3 12

Chris Pratt Workout Day 6: Full Body Tabata

4 Mins total for each exercise. Perform them for 20 seconds nonstop, then rest for 10 seconds throughout the entire 4 mins.

Exercise Mins On/Off
1. Push Up 4 20/10 Secs
2. Pull Up 4 20/10 Secs
3. Air Squat 4 20/10 Secs
4. Bodyweight Lunge 4 20/10 Secs
5. Hyperextension 4 20/10 Secs
6. Crunch 4 20/10 Secs
7. Plank 4 20/10 Secs

Chris Pratt Workout Day 7: Active Recovery Day

On this day do something light that helps you remain active. This is the perfect opportunity to perform some form of cardio exercise. My recommendation would be doing something active outdoors such as a walk, jog, or bike ride.

Final Notes on the Chris Pratt Inspired Workout Program

The 12 week workout program listed above was inspired by Chris Pratt’s exercise habits.

If your goal is to look like Star Lord from Guardians of the Galaxy or Owen from Jurassic World, it is a solid workout to help you reach your goals.

However, working out is only a small piece of the fitness puzzle. Ensure you’re eating accordingly to your goals and consuming nutrient rich whole food sources such as: veggies, fruits, whole grains and oats, lean meats, healthy fats, and low fat dairy products.

To build muscle like Chris Pratt, you’re also going to need to make sure you get enough sleep each night. 7-9 hours of quality sleep each night should do the trick. This, paired with your active recovery days, will help your muscles repair and grow.

Be sure to check out Chris Pratt (and the rest of the Marvel crew) in Avengers: Infinity War on May 4th, 2018 and in Jurassic World: Fallen Kingdom on June 22nd, 2018.

If you have any questions regarding this Chris Pratt inspired workout routine (or have a future superhero/villain inspired workout program request), please leave us a comment in the comments section below!

61 Comments+ Post Comment

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Posted Tue, 11/13/2018 - 10:27
PacNwTexan

In my 4th week of this program and feel great. I have noticed that some days I am stronger than others, and sometimes have to adjust the weight down from the last week to make the sets. Is this a reasonable approach? I don't feel it's about gains week over week but rather pushing through the entire routine at the best of your ability, for that particular day/week.

JoshEngland's picture
Posted Tue, 11/13/2018 - 10:52
JoshEngland

Hi PacNwTexan,

Absolutely! Progress isn't always linear and a lot of things can play a role in how much energy we have for any given workout.

Just be consistent over time and you'll get there.

Best of luck!

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Posted Sat, 09/08/2018 - 12:37
Armando

Josh, today I finished Killmonger workout, I lost 3% of body fat to stuck in 29%, my goal is too keep losing body fat, do you recommend this workout or Deadpool workout?

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Posted Mon, 09/10/2018 - 09:03
JoshEngland

Hi Armando,

I believe I answered your question on the deadpool workout. If you have any other questions, please feel free to reach out,

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Posted Fri, 08/31/2018 - 08:28
Krzysztof Leśniak

Josh what training you would recommend after completion of this one? One that would work the same muscle group ?

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Posted Fri, 08/31/2018 - 10:50
JoshEngland

Hi Krzysztof,

It depends on your goals and the style of workouts you enjoy doing. If you like these celeb themed workouts, you could try either the Thor workout, Venom workout, Deadpool, or Killmonger. I'll link them below:

https://www.muscleandstrength.com/workouts/thor-ragnarok-chris-hemsworth...

https://www.muscleandstrength.com/workouts/michael-b-jordan-workout-program

https://www.muscleandstrength.com/workouts/ryan-reynolds-deadpool-inspir...

https://www.muscleandstrength.com/workouts/tom-hardy-venom-workout

Hope this helps!

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Posted Mon, 08/27/2018 - 17:37
Drew

How should I figure out how much weight to use.

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Posted Tue, 08/28/2018 - 08:40
JoshEngland

Hi Drew,

Pick a weight you think you can use for the prescribed reps. If too heavy, move down. If too light, move up. You should finish each set feeling as though you have 1-2 reps left in the tank. A good rule of thumb is 75-85% of your working max for the prescribed rep ranges.

Hope this helps!

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Posted Thu, 08/09/2018 - 21:36
Lucas

I intend to lose body fat, but slowly, is this training a good one to follow? Is it even possible to have some lean muscle gains with a right diet, even when focused in losing fat?

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Posted Fri, 08/10/2018 - 08:50
JoshEngland

Hi Lucas,

If you're a true beginner, yes. If not, not really - they are conflicting goals that require different variables to accomplish.

If you're just starting out in the gym, I'd recommend one of these: https://www.muscleandstrength.com/workouts/beginner

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Posted Wed, 07/18/2018 - 16:01
Roberto

What’s the meal plan for this type of workout?

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Posted Thu, 07/19/2018 - 10:32
JoshEngland
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Posted Sun, 07/08/2018 - 08:28
Michael Gabriel

Is it one exercise at a time or go down the list n back to the top

JoshEngland's picture
Posted Mon, 07/09/2018 - 09:24
JoshEngland

Hi Michael,

One exercise at a time.

Hope this helps!

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Posted Sun, 07/01/2018 - 23:38
Daniel Costantini

Hey Josh, do you think that this workout could be used for people beginning, but at a lower weight?

JoshEngland's picture
Posted Mon, 07/02/2018 - 09:10
JoshEngland

Hi Daniel,

I wouldn't recommend this particular workout for beginners.

Try one of these: https://www.muscleandstrength.com/workouts/beginner

Hope this helps!

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Posted Mon, 06/25/2018 - 12:39
dannyboy

Is it ok to take a mini break in this routine? I just started the 4th week and for some reason had to drop the weight on some of the exercises to finish the reps. To be honest everything except my pecs and my right calf are aching and not just the day after, I have been in pain for several days now. I am loathe to start workout 2 when my triceps are still in pain and my biceps (a tertiary muscle in use) are in agony, I could still complete the workout , but would have to again decrease the weight.

JoshEngland's picture
Posted Tue, 06/26/2018 - 09:09
JoshEngland

Hi Dannyboy,

Yes, take a week. No point in trying to go if you're not completely recovered.

This workout is a bit more on the intermediate-advance side of our workouts. If you're truly struggling, it might be worth lookin into a different program that has slightly less volume.

Hope this helps!

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Posted Sat, 08/11/2018 - 06:47
dannyboy

Thanks, I took 5 days off and modified the workout slightly so I workout every other day, I find that as I near 45 years of age I need the extra rest days to allow time for my muscles to recover. I also do a limited range of motion deadlift as I have a history of back injuries and my back was in agony the morning after, and for a couple of days after that, doing the normal deadlift. It is only a couple of inches higher up my legs, but waking up pain-free the next day is great.

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Posted Sun, 06/17/2018 - 07:00
Jim

Does the pull ups reps of 15 12 10 10 8 is it preformed just as that or 5 times through?

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Posted Mon, 06/18/2018 - 08:44
JoshEngland

Hi Jim,

Perform each rep count as an individual set and then move on to the next exercise. Do not perform 25 sets of pull ups :)

Hope this helps!

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Posted Sun, 05/27/2018 - 01:33
dannyboy

I will be starting this workout next week, could you tell me what does "Drop sets to failure until only the sled is left" actually mean?

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Posted Tue, 05/29/2018 - 11:34
JoshEngland

Hi Dannyboy,

Awesome! Hope you enjoy!

Add the desired amount of weight to the leg press sled. After each time you hit failure, remove a plate from each side and go to failure again. Continue until there is no weight on the sled and perform reps to failure with just the sled.

Hope this helps!

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Posted Tue, 05/29/2018 - 12:08
dannyboy

It does help thank you, I started the workout today and after the first 2 exercises, I thought I was going to die.

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Posted Wed, 05/30/2018 - 14:33
dannyboy

just a quick one though, my gym has the "multi-gym" type leg press where you use a pin to select weight. If I go down 1 weight at a time I will be looking at about 12-14 sets, is this right?

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Posted Wed, 05/30/2018 - 15:44
JoshEngland

Hi Danny,

If that's the case, you may want to make greater drops. When I've done this in the past, it usually ends up being 6ish sets.

Hope this helps!

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Posted Tue, 05/08/2018 - 07:57
Krzysztof Lesniak

What do you mean by a and b in 6a. Hammer Curl
6b. Reverse Curl. Is b an alternative of a or should I do both ?

JoshEngland's picture
Posted Tue, 05/08/2018 - 08:53
JoshEngland

Hi Krzysztof,

Letters represent a superset. So, you'll perform both exercises back to back with no rest until you've performed all of the reps for both exercises - which equals 1 set.

Hope this helps!

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Posted Wed, 05/09/2018 - 04:59
Krzysztof Lesniak

Thanks for clarification.

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Posted Thu, 05/03/2018 - 09:58
Matt

Hi Josh!

I was wondering if the exercises with decreasing reps are meant to be performed as drop sets?

If not what sort of weight should I be aiming for? 70% of my 1RM for example?

Thanks!

JoshEngland's picture
Posted Thu, 05/03/2018 - 10:02
JoshEngland

Hi Matt,

All sets are meant to be performed as straight sets (or supersets if indicated). I'd recommend using 75-85% of your working max for the rep range on the exercises. 75% for higher rep ranges, 80% for moderate, 85% for the lower end of the spectrum. You should finish each set feeling as though you have 1-2 reps still left in the tank.

Hope this helps and best of luck!

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Posted Fri, 04/27/2018 - 09:34
Tİbet

Hi josh! I have finished your 6 week workout, and have seen quite gains in hypertophy manner. Now i want to run this workout. I see that triceps are hitting two times a week in this program that i really like. Can i also add 1-2 biceps excercise to full body tabata day? Also i cant perform that number of pull ups. Maybe alternate them reverse grip lat pulldowns? Thank you very much

JoshEngland's picture
Posted Fri, 04/27/2018 - 12:21
JoshEngland

Hi Tİbet,

That's awesome! Congrats on your progress thus far!

Sure, you can add in a couple curl variations after the tabata workout if you'd like. On Pull Ups, I'd recommend performing them assisted (either via a resistance band, partner, or pull up machine). Alternatively, you can perform to failure and then finish the set performing eccentric only pull ups.

Hope this helps!

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Posted Fri, 04/27/2018 - 12:32
Tİbet

Thank you very much

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Posted Fri, 04/27/2018 - 14:20
Tİbet

Josh, last question. Is it okay to use straight sets in some excercises like hammer strength row, lateral raises?

JoshEngland's picture
Posted Fri, 04/27/2018 - 14:35
JoshEngland

Yes, they're already listed to be performed in a straight set fashion.

Hope this helps!

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Posted Fri, 04/27/2018 - 14:49
Tİbet

I mean using the same weight like 4x12 or3x10

JoshEngland's picture
Posted Fri, 04/27/2018 - 15:20
JoshEngland

Yes, that should be fine.

Hope this helps!

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Posted Tue, 04/10/2018 - 12:01
ZG

I was just wondering, for the active recovery day, how much cardio is a good amount (minutes wise) in your opinion? I do stationary cycling at home on my off days, and wanted to gage what's appropriate.

JoshEngland's picture
Posted Tue, 04/10/2018 - 14:00
JoshEngland

Hi ZG,

It'll depend on the person (how well they recover, how much time they can commit, their goal, etc). I'd say 30-60 minutes of low intensity cycling would be a solid range to work within with about 45 mins being the sweet spot.

Hope this helps!

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Posted Tue, 04/10/2018 - 16:16
ZG

Sure does thank you very much!

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Posted Sat, 03/24/2018 - 23:58
CJ

I’m contemplating on starting this workout in a week or so. But I have some questions.
1. Is this workout good for fat loss as well as muscle building?
2. Is it possible to adjust the reps some to work more for fat loss, or are they already built for that?
Thanks a lot

JoshEngland's picture
Posted Mon, 03/26/2018 - 09:00
JoshEngland

Hey CJ,

1. Depending on your experience level, you won't be able to do both simutaneously. Unless you're a true beginner, fat loss and muscle growth can't be accomplished at the same time. They require different dietary variables. That being said, this program can be used for either of those goals.

2. Unless you're trying to do more of a metabolic or circuit style workout to speed up your workouts, it's not necessary to alter the rep ranges to achieve fat loss. Fat loss will be more so determined by your calorie intake and expenditure (i.e are you in a calorie deficit?)

Hope this helps!

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Posted Thu, 03/22/2018 - 22:02
Kasey

Hey! I just found this workout and I want to get ripped essentially. Have people tried this and got results? I don't want to waste 12 weeks and not see results.

JoshEngland's picture
Posted Fri, 03/23/2018 - 08:52
JoshEngland

Hi Kasey,

I can assure that performing this program for 12 weeks consistently won't be a waste of your time.

If you have any questions along the way, please feel free to reach out.

Best of luck!

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Posted Thu, 03/22/2018 - 00:41
Shiva

Hi I am a college student and can't follow the diet. So is their any plan to build muscles without diet faster

JoshEngland's picture
Posted Thu, 03/22/2018 - 09:17
JoshEngland

Hi Shiva,

You can follow a diet while in college my friend. For some tips, check out this article:

https://www.muscleandstrength.com/articles/build-the-perfect-college-mea...

https://www.muscleandstrength.com/articles/healthy-poor-college-students...

Hope this helps!

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Posted Fri, 03/23/2018 - 08:51
JoshEngland

You're welcome!

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Posted Thu, 03/22/2018 - 21:32
Shiva

Thank you very much

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Posted Wed, 03/14/2018 - 10:02
Danny

Hi I and tall and thin i do not need to lose any fat what so ever but I would like to be his shape and size what do you recommend? Thanks