Jump to the routine

Chris Pratt’s intense ‘Guardians of the Galaxy’ workout routine

Get an exclusive look at the gym routine that transformed Chris Pratt for "Guardians of the Galaxy."

Jump to the Routine
  • 60

  • 4

  • Yes

Chris Pratt
The Riker Brothers
Chris Pratt
The Riker Brothers

We’re so accustomed to seeing Chris Pratt as a bona-fide action star, it’s almost tough to remember he first came to fame as a chubby goofball. Before he was a motorcycle-riding velociraptor trainer in Jurassic World, and before he was a universe-saving superhero in Guardians of the Galaxy—both epic summer blockbusters, by the way—Pratt was Andy Dwyer, the marshmallowy man-boy who fell into a pit on Parks and Recreation.

So what changed? Pratt got shredded. For his star (and star-making) turn as Peter Quill, Pratt dropped more than 60 pounds in six months. He combined a carefully calculated diet plan from nutritionist Phil Goglia, an intense training regimen designed by personal trainer Duffy Gaver, and sheer hard work, he chiseled out a  ripped physique you see in the selfie that lit up the Internet.

Zac Efron Shoots On Location In Miami Beach, Florida For 'Baywatch'

Zac Efron's 'Baywatch' body workout

Create your own sun-and-sand-worthy physique.

Read article

Gaver trained Pratt for five months, starting with four to six sessions a week in February 2013. Pratt would even do extra workouts on his own if he felt up to it.

“Chris’ athleticism is amazing. He is incredibly disciplined and his work ethic is phenomenal,” says Gaver. “He isn’t the client you have to push; he’s the type of client you have to pull down. If you were to walk into the gym when he was training, you would have thought for sure you’ve got a guy getting ready for the NFL Combine.”

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.”

Check out how Pratt got in otherworldy shape with these upper-body and conditioning workouts.

Directions

Perform the warmup before each workout.

The first workout is designed to be done as straight sets. Items marked with a letter (3A, 3B, etc.) are done as supersets—complete each set consecutively, and only rest once you’ve completed the last exercise in the superset.

Workout 2 and workout 3 are designed to be done as circuits. Complete all exercises in a row, resting only after you’ve completed a full round.

Routine

Want a copy on the go?
Print

Chris Pratt's 'Guardians of the Galaxy' Workout

Warmup

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Run

Equipment
Sets
1
Reps
10 min.
Rest
As needed
Exercise 2 of 4

Pullup

Equipment
Pullup Bar
Sets
3
Reps
5
Rest
60-90 sec.
Exercise 3 of 4

Pushup

Equipment
Sets
3
Reps
10
Rest
60-90 sec.
How to
Exercise 4 of 4

Squat

Equipment
Squat Rack
Sets
3
Reps
15
Rest
60-90 sec.

Chris Pratt's 'Guardians of the Galaxy' Workout

Workout 1: Back, biceps, abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 4

Lat Pulldown

Equipment
Cable Machine
Sets
6
Reps
20, 15, 15, 15, 12, 12
Rest
60-90 sec.
Increase weight 10% for sets 2-4, then another 10% for sets 5-6
Exercise 6 of 4

Dumbbell Row

Equipment
Dumbbells
Sets
5
Reps
20, 15, 12, 12, 12
Rest
60-90 sec.
Increase weight 10% for sets 2-4, then another 10% for sets 5-6
Exercise 7 of 4

Barbell Curl

Equipment
Barbell
Sets
6
Reps
15
Rest
0 sec.
Exercise 8 of 4

Pushup

Equipment
Sets
6
Reps
5
Rest
60-90 sec.
How to
Exercise 9 of 4

Concentration curl

Equipment
Dumbbells
Sets
3
Reps
10
Rest
60-90 sec.

Chris Pratt's 'Guardians of the Galaxy' Workout

Workout 2: Abs circuit (do 5 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 4

Situp

Equipment
No Equipment
Sets
--
Reps
20
Rest
0 sec.
Exercise 11 of 4

Crunch

Equipment
Swiss Ball
Sets
--
Reps
20
Rest
0 sec.
Exercise 12 of 4

Oblique Crunch

Equipment
No Equipment
Sets
--
Reps
20 (alternate sides)
Rest
60 sec.

Chris Pratt's 'Guardians of the Galaxy' Workout

Workout 3: Cardio power circuit (do 3-5 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 4

Run

Equipment
Sets
--
Reps
1/2 mile
Rest
0 sec.
Exercise 14 of 4

Power Clean

Equipment
Barbell
Sets
--
Reps
15
Rest
0 sec.
Exercise 15 of 4

Bench Press

Equipment
Barbell
Sets
--
Reps
10
Rest
0 sec.
Exercise 16 of 4

High Box Jump

Equipment
Box
Sets
--
Reps
5
Rest
60-120 sec.
Use a 30" box.
See all of our tutorials