The Chris Pratt Workout: How he got Shredded for Guardians of the Galaxy
We all know Andy Dwyer, that chubby, lovable character from Parks and Rec who was notorious for falling into a pit. Chris Pratt, who played Andy, weighed 280+ pounds during the show. However, by the time he starred in the movie Guardians of the Galaxy, the chub was gone:
Quite the transformation.
We’ve seen this story before, Hollywood actor gets ripped, but how? What was the Chris Pratt workout secret?
The following were the tools Pratt used for his successful transformation:
- A proper diet guided by a nutritionist
- 4-6 sessions per week with trainer Duffy Gaver
- 3-4 hours of training per day
- Bodybuilding style training
- Cardio Circuits
- Conditioning workouts
In about 6 months Pratt dropped 60 pounds, completely transforming his body, but he says anyone could do it:
Transforming yourself is really not hard. It requires consistency and dedication. You have to be willing to sacrifice the things that you want. You have to trade things that are fun – like alcohol consumption, you know, meals at restaurants, things liked that, for long, arduous periods of time, exercising, physically exhausting and grueling work. I was capable of doing it, anyone could do it if they wanted to.
Don’t be fooled by his nonchalant attitude – It’ll be hard. However, it’s not overly complicated. You’re going to learn exactly what you can do to transform your body, but first let’s look more in-depth at what worked for Pratt.
Chris Pratt’s Workout
Duffy Gaver, a former Navy SEAL and the personal trainer who also worked with Brad Pitt for Troy, Toby Maguire for the first Spiderman, Ashton Kutcher for The Guardian, Marlon Wayans and Channing Tatum for the G.I. Joe film, and Chris Hemsworth for Thor and The Avengers, helped Pratt develop his new physique. Men’s Fitness gave some insights into the training:
Gaver says the first two months were bodybuilding-type workouts, the next two months were equal parts bodybuilding and conditioning, and the last month was mainly conditioning consisting of cardio circuits, swimming, mountain biking, and faster timed sessions. The conditioning workouts often contained a treadmill/rower circuit mixed in with weightlifting or calisthenics. In terms of goals, Pratt had knew exactly how he wanted to look.”He wanted more muscle, to be much leaner, and to be more fit,” says Gaver. “He wanted to do justice to the role.”
In a video for VH1 Gaver offers more details about Chris Pratt’s workout routine:
Gaver mentions that to get in shape you have to bust your ass in the gym. Obvious? Sure, but neglected nonetheless, especially if you want the type of results Pratt got in the amount of time it took. He also said the following, which I think is extremely important:
It’s less about the workout and more about what you bring to the workout – your will, your desire, your discipline. Bringing your A game. If you want to look like an A-list actor, then you got to show up and you got to train hard. If it was easy, everyone would be in shape.
The example full body workout Gaver goes through in the video included the following:
- Back Squats
- 1 Arm Dumbbell Rows
- Barbell Curls
- Dumbbell Fly
- Bench Press
- Ab Mat Sit Up
There are many other exercises Pratt used, but these ones are a solid example. You’ll notice multi-joint movements as well as exercises to target specific body parts (Biceps, chest, and abdominals).
In an article in Men’s Fitness, two of the Chris Pratt workouts are included:
Treadmill – 10 min at 5.0 speed
Reps: 140lbsx20, 150lbsx15, 185lbsx15, 15, 12, 12
Reps: 80lbsx20, 90lbsx15, 100lbsx12, 12, 12
Sets: 75lbsx15, 15, 15, 15, 15, 65lbsx10 (5 push ups after each set)
Dumbbell concentration curls
Reps: 25lbsx10, 10, 9
15 cleans (95lbs)
10 bench press (205 lbs)
5 box jumps (30″ box)
Who knows when Pratt actually used these exact workouts (If he did at all), but if these were part of his prep for Guardians of the Galaxy I could see why – They’re full body workouts that would definitely get your heart rate up and burn a ton of calories. Any time you’re trying to drop body fat, those things help. Of course, your nutrition matters too. So, what did Pratt’s nutrition look like? Read on my friend.
Chris Pratt’s Nutrition
Unlike Gerard Butler and the cast of 300 who were consuming less than 2,000 calories per day to prepare for the film, Pratt ate around 4,000 calories per day to develop his physique. Was this 4,000 calories every single day? Probably not, but it did build this physique:
As I mentioned previously, Pratt went through different phases of training to prepare for the movie. Likely during the first months he ate more calories because he was focused on building muscle mass. As the training went on and Pratt was doing more conditioning work trying to get more defined, the amount of calories he consumed most likely decreased. This was basically confirmed by his wife Anna Faris in an interview where she mentioned her husband is super sexy, but also hungry.
Pratt was under the supervision of a nutritionist, so it’s fair to assume he was eating a clean diet. He even mentions not drinking any beer during the prep for the film and limiting the amount of times he ate at restaurants.
While I couldn’t find exact details on Pratt’s diet for the film, his trainer did give some details about his diet strategies with his other A-list clients. In an interview on bodybuilding.com about working with Adam Sandler he mentioned these things:
- Has clients eat lots of lean protein, broccoli, and brown rice. This is pretty much the classic bodybuilder diet which definitely works well for a while, assuming you can maintain it.
- Suggests 1 day off, normally Sunday, to give clients a mental break from the program each week.
- Has clients on a very strict diet at first, but loosens it up after a few weeks when they have a better idea of how they should be eating.
- He’s not a huge fan of supplements, but prefers mostly real food instead. That’s not to say Pratt didn’t take any supplements, he probably did, but it’s safe to say his diet was mostly real food. This is a far cry from what Bradley Cooper did to get huge for his role as Chris Kyle in American Sniper.
Regardless of your goal, nutrition plays a huge part in the results you get. With that in mind, there are many ways to accomplish the same goal.
Getting Fit Like Chris Pratt
How can you develop a physique like Chris Pratt in Guardians of the Galaxy? Listen to the advice from the man himself:
Pratt’s advice for getting in great shape is simple:
All you have to do is just book a Marvel movie and have a deadline. Then it’s like if you don’t, and you get fat, you get fired.
Who knew it was so easy? Just book a Marvel movie!
All joking aside, Pratt does offer up some more practical advice for people looking to transform their bodies:
That’s the problem, people want to know what the secret is. The secret is you can’t do it in a month. It takes 8 months, or a year or a lifetime. It takes 8 months, consistency, eating properly. It takes a long time, but really 8 months isn’t that long. Time is going to go by just as fast whether you’re doing it or not. So who do you want to be 8 months from now? You want to be in good shape then get on it today.
It takes time to get in great shape, but you can start today and make tremendous progress. Here are some things to do:
- Set a deadline. This was mentioned in my post about the 300 workout and Chris Pratt mentioned it too when talking about his training. This is invaluable. Knowing there is an end date helps keep you focused, something you’ll need to get great results.
- Focus on one goal for training 4-8 weeks at a time. Pratt did bodybuilding style workouts for 2 months then moved on to another block of training with a different focus and then yet another after that. By varying your training in this way your workouts will build on each other and your body will keep adapting, allowing you to get better results.
- Work your ass off…consistently. There is no way around this, especially if you have ambitious goals in a tight time frame. Hard work is your only option. Yeah, yeah, yeah this should be obvious, but I can’t mention it enough. Realize this upfront. Be prepared to put in the work because it will all be worth it. Remember, the time will pass anyways and 6 months from now you’ll wish you had started today.
There is no secrets sauce. There are no shortcuts. Some methods are more effective than others, but the common denominator of any person who has transformed their body is that they accepted the challenge. They decided that they were going to make it happen and they did. You can do the same. Start today!