Here’s How Chris Turned Into a Shredded Action Star From Being Called “Too Fat” for His 2011s Sports Drama “Moneyball”

Everyone is so accustomed to seeing Chris Pratt as a bonafide action star that it’s almost impossible to remember that once he was a chubby goofball at the time, he started getting fame. However, before his epic summer blockbusters, such as being a motorcycle-riding velociraptor trainer in Jurrasic World. And, a universe-saving superhero in the movie Guardians of the Galaxy, Pratt was the marshmallowy man boy known as Andy Dwyer who fell into a pit on Parks and Recreation.

chris pratt workout routine

Nevertheless, he got shredded and turned into Peter Quill, where he dropped more than 60 pounds within six months. He combined a calculated diet plan with an intense workout program, which helped him get a ripped physique.

Chris Pratt’s Workout Routine

Now, if you’re wondering about his workout routine or diet plan and want to know about it, then keep reading.

Monday – Back, Biceps & Abs


Jogging on Treadmill

10 Min

BB Deadlift


10,8, 5, 3

Pull – Ups410
Lat Pulldowns410
Hammer Strength Rowing412
Heavy 1 Arm DB Rowing412
DB Hammer Curls Superset W/ BB Curls312
Planks31 Min
Hanging Leg Raises315
Sit Ups325

Tuesday: Chest & Triceps

Jogging on Treadmill10 Min
BB Bench Press410, 8, 5, 3 
Incline BB Bench Press412

DB or Cable Flys



Dips3Till Failure
Triceps Pushdowns412
Hammer Strength Bench412
Cable Kickbacks412

Wednesday – Active Rest Day

Thursday – Legs

Jogging on Treadmill10 Min

BB Back Squats


10, 8, 5, 3

Leg Press412
Weighted Lunges Superset W/ Kettlebell Straight Leg Deadlift312
Calf Raises (Standing)412
Glute Bridges310

Friday: Shoulders & Traps

Jogging on Treadmill10 Min
BB Military Press412, 10, 8, 5
DB Side Lateral Raises412

Rear Deltoid DB Raises



DB or Cable Front Lateral Raises310
BB Shrugs410
1 Arm DB Snatch Superset W/ Kettlebell Swings310
DB Shrugs310

Saturday & Sunday – Rest Day

Chris Pratt’s Diet Plan

He simultaneously increased his calorie and water intake, took control over eating unhealthy foods, and switched to nutritious ones such as fruits, nuts, veggies, and seeds. Some of the staple food he stuck with during his weight loss was protein-rich food like steak, chicken breast, fish, and whole eggs. Similarly, he also focuses on low-carb foods like sweet potatoes, broccoli, spinach, oatmeal, brown rice, and berries.

Here below is some of the food he likes to eat during his fat loss phase:

Protein Sources:

  • Whole Eggs
  • Fish
  • Chicken Breast
  • Steak

Carbohydrate Sources:

  • Spinach, Broccoli & other Green Vegetables
  • Sweet Potatoes
  • Brown Rice
  • Oatmeal
  • Berries


  • Butter
  • Coconut Oil
  • Nuts
  • Avocado


  • Testosterone Booster
  • Fat Burner
  • BCAAs
  • Whey Protein

Wrapping Up

Chris is a fantastic actor who is known for dropping more than 60 pounds for his role in the movie Guardians of the Galaxy. He’s the perfect example of a person who can inspire others to lose weight because of his hard work. However, if you’ve been wondering what Chris Pratt’s workout routine or diet plan is here, we’ve covered one. We hope you’d like to give it a try. Good luck!

Satinder Chowdhry Avatar

Satinder Chowdhry