Chris Pratt's Workout Routine And Supplements (Revealed)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 2, 2024
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

I’ve watched Cris Pratt’s body transformation from a slightly pot-bellied young actor to the ripped star of Guardians Of The Galaxy and Jurassic World.

Now, I know it’s probably a lot easier to achieve that kind of transformation when you have a Hollywood budget to pay for dietitians, chefs, and top personal trainers.

And the millions of dollars will help as well.

But when you look at the workout routine Chris had to go through, then you might get a better understanding of how much hard work this really was.

Chris Pratt’s Body Transformation

Chris Pratt spent a lot of his early career on TV shows like Everwood and The O.C.

But it wasn’t until Guardians Of The Galaxy and Zero Dark Thirty that he really hit the big stage of Hollywood success.


View this post on Instagram


A post shared by chris pratt (@prattprattpratt)

And ever since then, he has been lifted to the levels of celebrity heartthrob with all the muscles to go with it.

You’ll find just a few photos of Chris prior to his body transformation when he played chubby Andy Dwyer in Parks and Recreation.

And if you’ve seen them, then you know how much work he had ahead of himself to become Star-Lord Peter Quill.

This involved grueling workout routines with personal trainer Duffy Gaver.

You May Also Like: Chris Pratt Diet And Workout PDF

Duffy is a former Marine sniper and Navy SEAL, so he knows a thing or two about getting into the best possible physical shape you can.

And that kind of military approach seems to have resonated with Chris.


His Workout And Diet Approach

launches exercise

We found that Chris Pratt's transformation for Guardians of the Galaxy combined intense workouts and a strict diet, including brown rice, for weight loss and muscle gain.

He bulked up significantly, but also prioritized rest, training intensely for 4 days a week to allow 3 days of muscle recovery.

His Navy SEAL trainer ensured these 4 days were packed with 3-4 hours of rigorous exercise, including weight training and cardio.

The cardio was crucial initially to shed excess fat. Impressively, it took only 5 months for Chris to reach peak shape, thanks to military-like discipline at the gym and ditching junk food, which rapidly improved his muscle mass.

Sample Workout Routine

We spent about a month going through countless social media posts and interviews with Chris and his trainer to come up with this weight training routine.

Chris Pratt's Guardians of the Galaxy workout routine featured straight leg deadlifts for lower body strength and a diet rich in nutritious foods like sweet potatoes and low-carb options.

He concentrated on upper body training, targeting his back, biceps, and abs, with a disciplined approach. Pratt always warmed up before workouts and had special sessions for his chest and triceps.

Keep in mind that at certain stages of training, he reduced the plan to 3 sets per workout, but we wanted to focus on the more intense phases here.

Monday (Back, Biceps, Abs)


Do each of the following in 4 sets of max 12 reps unless it specifies differently.

  • 15-minute warmup and stretching
  • Pull-ups (3 sets of 25 reps)
  • Lat pulldowns
  • Deadlifts
  • Hammer strength rows
  • Heavy dumbbell row
  • Hammer curls
  • Barbell curls
  • Hanging leg raises (4 sets of 25 reps)
  • Crunches (4 sets of 30 reps)

Tuesday (Chest, Triceps)

A man working out his chest by doing incline bench press

Do each of the following in 4 sets of max 12 reps unless it specifies differently.

  • 15-minute warmup and stretching
  • Incline bench press (4 sets of 12/8/6/3 reps)
  • Cable flys
  • Triceps extensions
  • Triceps kickbacks

Wednesday (Rest)

Wednesday is dedicated for rest and recovery.

Thursday (Legs)


Do each of the following in 4 sets of max 12 reps unless it specifies differently.

  • 15-minute warmup and stretching
  • Squats
  • Leg press
  • Standing calf raises (4 sets of 25 reps)
  • Leg curls
  • Weighted lunges
  • Glute bridges

Friday (Shoulders)

barbell shrugs

Do each of the following in 4 sets of max 12 reps unless it specifies differently.

  • 15-minute warmup and stretching
  • Military push-ips (3 sets of 25 reps)
  • Lateral raises
  • Delt flys
  • Heavy barbell shrugs
  • Front raises

Saturday and Sunday (Rest)

Now, it might look like this isn’t a big deal. But you have to factor in that this covers just his weight lifting routine.

Chris Pratt has stated in a few interviews that on most days, he could also be going through an hour of cardio, a CrossFit session, and even a 5-mile run first thing in the morning.

During some of the most intense phases of his training routine, he would work out up to 16 hours per week.

Diet Plan

Chris Pratt's diet plan, particularly for his role in "Guardians of the Galaxy," focused on high protein, low carb, and nutrient-rich foods. Here's a general idea of what he might eat from breakfast to dinner:

  1. Breakfast:
    • Egg whites for protein.
    • Oatmeal for complex carbohydrates.
    • Fresh fruit like berries for vitamins and fiber.
  2. Lunch:
    • Grilled chicken or turkey for lean protein.
    • A large salad with leafy greens and a variety of vegetables.
    • Brown rice or quinoa for whole grains.
  3. Snacks:
    • Nuts or seeds for healthy fats.
    • Protein shakes or Greek yogurt for an extra protein boost.
    • Fresh vegetables like carrots or cucumbers.
  4. Dinner:
    • Grilled fish, like salmon, for omega-3 fatty acids and protein.
    • Steamed vegetables for nutrients without added fats.
    • Sweet potatoes for complex carbohydrates and fiber.
  5. Hydration:
    • Plenty of water throughout the day.
    • Avoidance of sugary drinks and excessive caffeine.

Chris Pratt’s Supplement Stack

workout supplements

1. Whey Protein

Considering how much muscle mass he piled on, it’s no surprise that even his low-carb meal plan might have struggled to keep up with the protein needs. That's where whey protein slides in as a perfect solution.

There’s only that much chicken breast you can put up with.

2. Testosterone Booster

There was some speculation that Cris Pratt was taking steroids to get into shape so quickly. But we think it’s far more likely to be a combination of a grueling exercise routine and natural testosterone boosters to raise his T-count.

3. BCAAs

This has become an increasingly used secret weapon with bodybuilders as, according to the National Institute of Health, it may significantly boost muscle recovery [1].

Given how much training Chris had to endure, it’s probably one supplement that made the biggest difference.

4. Fat Burner

Natural fat burners for men most likely played a significant role in the early stages of his training. Considering how quickly he got rid of all the flabby stuff, it’s no surprise he relied on some supplements for this.

“If you just cut the crap out of your diet, and if you spend an hour a day doing something physical that will make you sweat, six months will pass by, you will feel better mentally, physically, spiritually -- it all is tied together.”

- Chris Pratt


How Much Did Chris Pratt Weight for Guardians of the Galaxy?

Chris Pratt weighed around 200-220 pounds for "Guardians of the Galaxy," after losing nearly 60 pounds for the role through rigorous diet and exercise.

How Long Did Chris Pratt Workout for Guardians of the Galaxy?

Chris Pratt trained for five months, dedicating four to six hours daily to workouts and diet for "Guardians of the Galaxy."

Does Chris Pratt Fast?

Chris Pratt has practiced intermittent fasting, combining it with a balanced diet and regular exercise to maintain his physique for roles like in "Guardians of the Galaxy."


Was this article helpful?

About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

You May Also Like

Chris Hemsworth working out for 10 minutes
By Benedict Ang, CPT, PN1-NC 4 months ago
Chris Hemsworth's 10-Minute Bodyweight Workout
Chris Hemsworth working out his abs in the gym
By James Cunningham, BSc, CPT 2 months ago
Chris Hemsworth's Ab Workout (Achieve Thunderous Thor Core)
Chris Bumstead working out in the gym
By Benedict Ang, CPT, PN1-NC 19 days ago
Chris Bumstead's Push Pull Legs Routine (Ironclad Strategy)
Chris Hemsworth smiling at the camera
By Benedict Ang, CPT, PN1-NC 3 months ago
Is Chris Hemsworth on Steroids? (Revealed)
Your guide to chris jones and steroids
By Benedict Ang, CPT, PN1-NC 2 months ago
Is Chris Jones Natural or on Steroids? (Revealed)
Your best guide to Chris Heria body care routine
By James Cunningham, BSc, CPT 3 months ago
Chris Heria Workout Routine, Diet Plan & Supplements

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.