Chris Pratt’s Workout Routine & Diet Plan

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

Exercise Sets Reps

Jogging on Treadmill

10 Min

BB Deadlift


10,8, 5, 3

Pull – Ups 4 10
Lat Pulldowns 4 10
Hammer Strength Rowing 4 12
Heavy 1 Arm DB Rowing 4 12
DB Hammer Curls Superset W/ BB Curls 3 12
Planks 3 1 Min
Hanging Leg Raises 3 15
Sit Ups 3 25

Tuesday: Chest & Triceps

Exercise Sets Reps
Jogging on Treadmill 10 Min
BB Bench Press 4 10, 8, 5, 3 
Incline BB Bench Press 4 12

DB or Cable Flys



Dips 3 Till Failure
Triceps Pushdowns 4 12
Hammer Strength Bench 4 12
Cable Kickbacks 4 12

Wednesday – Active Rest Day

Thursday – Legs

Exercise Sets Reps
Jogging on Treadmill 10 Min

BB Back Squats


10, 8, 5, 3

Leg Press 4 12
Weighted Lunges Superset W/ Kettlebell Straight Leg Deadlift 3 12
Calf Raises (Standing) 4 12
Glute Bridges 3 10

Friday: Shoulders & Traps

Exercise Sets Reps
Jogging on Treadmill 10 Min
BB Military Press 4 12, 10, 8, 5
DB Side Lateral Raises 4 12

Rear Deltoid DB Raises



DB or Cable Front Lateral Raises 3 10
BB Shrugs 4 10
1 Arm DB Snatch Superset W/ Kettlebell Swings 3 10
DB Shrugs 3 10

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

      Satinder Chowdhry

      Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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