Chris Pratt’s Workout Routine & Diet (Updated)

Chris Pratt is a television and movie actor well-known for his roles in the Avengers movie series, Guardians Of The Galaxy, Jurassic World, Parks & Recreation and much more.

But how does he maintain his strong, chiseled physique in order to play powerful characters such as Peter Quill A.K.A Star-Lord?

He follows a strict diet and workout routine, which we’re going to check out in this guide. You might decide to add a few of Chris Pratt’s diet and workout techniques to your own life, and you’re bound to be amazed at the results!

Chris Pratt

• Age: 42 years
• Height: 6 ft 2 in
• Weight: around 225 lbs
• Diet techniques

Being a famous actor, Chris Pratt has his own nutritionist and personal trainer to help maintain his exceptionally fit body and healthy lifestyle.

His physique has gone through astounding changes across the years, from when he first lost weight in order to obtain a part in the 2011 drama Moneyball.

Then, he lost a whopping 60 lbs in just 6 months’ time so he could play the part of Peter Quill in the 2014 movie, Guardians Of The Galaxy.

The fundamentals of Chris Pratt’s diet plan at this time were put together by expert nutritionist Phil Goglia. Under Phil Goglia’s instruction, Chris Pratt increased his calorie and water intake while incorporating lots more time doing exercise.

This meant he was able to build lots of mass and turn it into muscle. Chris Pratt was careful to ensure that his diet was extremely healthy.

He made sure not to consume any fried foods, and instead opted for foods that were high in protein and nutritional value such as fish, chicken, eggs, steak, and vegetables.

He reduced his intake of refined carbs and focused on sources of complex carbs such as brown rice and pasta, oats, and sweet potatoes rather than normal white potatoes.

He also used supplements like BCAAs and whey protein to increase his progress and avoided dessert foods.

Instead of opting to consume a high-calorie dessert foot when he was in need of something sweet to curb his cravings, he would choose a simple scone, which was fat lighter on the calories, fat and sugar than a generic dessert food would have. 

Water Consumption

As part of his healthy diet plan, Chris Pratt also massively increased his water consumption, which is proven to help weight loss and strength training.

This is something you should definitely incorporate into your own diet plan if you would like to create one, as increased water consumption leads to a boosted metabolism and suppressed appetite to prevent overeating.

Diet Plan

Some of the foods that Chris Pratt incorporated in his diet are outlined below in terms of foods to eat and foods to avoid.

Adding or replacing your meals with these foods will help you to get a physique like Chris Pratt’s, as long as you stay disciplined and dedicated to your new healthy lifestyle.

Foods You Should Eat

• Protein: Fish, chicken breast, steak, eggs, nuts, beans, and pulses
• Carbs: Brown rice and pasta, oatmeal, sweet potatoes
• Healthy fats and oils: coconut oil, avocado, olive oil
• Fruit and vegetables: berries, bananas, leafy greens
• Supplements: BCAAs, whey protein

Foods You Should Avoid

Fried foods, high-sugar foods, high-fat dairy products, processed foods, refined carbs

Now we’ve had a look at the effort Chris Pratt puts in to make sure that he fuels his body only with foods that are high in nutritional value, let’s look at his workout plan.

Workout Routine (Days Of The Week)

Monday (Biceps, Abs and Back)

• Warm up – stretches, 10 minutes running on treadmill
• Hammer curls – 3 sets of 12 reps
• Barbell curls – 3 sets of 12 reps
• Deadlift – 4 sets of 10, 8, 5, 3 reps
• Pull-ups – 4 sets of 10 reps
• Sit-ups – 3 sets of 25 reps
• Lateral pull downs – 4 sets of 10 reps
• Hammer strength row – 4 sets of 12 reps
• Heavy dumbbell row – 4 sets of 12 reps
• Planks – 3 sets
• Hanging leg raises – 3 sets of 15 reps

Tuesday (Chest and Triceps)

• Warm up – stretches and 10 minutes running on treadmill
• Dips – 3 sets
• Tricep pushdown – 4 sets 12 rep
• Bench press – 4 sets 10, 8, 5, 3 reps
• Incline bench – 4 sets 12 reps
• Cable flyes – 4 sets 12 reps
• Hammer strength bench – 4 sets 12 reps
• Cable kickbacks – 4 sets 12 reps

Wednesday (Rest Day)

Thursday (Legs)

• Warm up – stretches and 10 minutes running on treadmill
• Leg press – 4 sets 12 reps
• Standing calf raises – 4 sets 12 reps
• Glute bridges – 3 sets 10 reps
• Back squat – 4 sets 10, 8, 5, 3 reps
• Weighted lunges – 3 sets 12 reps
• Kettlebell straight leg deadlift – 3 sets 12 reps

Friday (Shoulders and Traps)

• Warm up – stretches and 10 minutes running on treadmill
• Kettlebell swings – 3 sets 10 reps
• Dumbbell shrugs – 3 sets 10 reps
• Barbell shrugs – 4 sets 10 reps
• Military press – 4 sets 12, 10, 8, 5 reps
• Lateral raises – 4 sets 12 reps
• Rear delt flyes – 4 sets 12 reps
• Front cable raises – 3 sets 10 reps
• One-arm dumbbell snatch – 3 sets 10 reps

Weekend – (x2 Rest Days)

Final Thoughts

As you can see, Chris Pratt put lots of time, effort, and dedication into achieving a strong, lean, and muscular physique, high levels of fitness and a healthy mind and body.

If you decide to incorporate Chris Pratt’s methods into your own diet and exercise plan, remember it takes time to build diet and workout habits, and time to improve your fitness levels.

If you have any health problems, remember to get your doctor’s advice before beginning a new workout regime.

Taking steps to get more exercise and making healthy changes to your diet is great for your mind, body and decreases the risk of future health problems. So, take on a new challenge and try out Chris Pratt’s workout routine and diet!