Chris Pratt Workout Routine and Diet Plan

By | January 2, 2022
Chris Pratt Workout Routine and Diet Plan

Chris Pratt Workout Routine and Diet Plan: Chris Pratt is an actor known for his movies and TV shows like The Guardians Of The Galaxy, Jurassic World, Passengers, Onward, The Lego Movies, Ben 10: Ultimate Alien, etc.

Besides his successful career as an actor and voice actor, Chris is also known for his physique and body shape. To be a superhero, you must look like one, right? So if you also want the Chris Pratt workout and the Chris Pratt diet plan, keep reading.

Chris Pratt Workout Routine and Diet Plan

Chris Pratt Workout Routine and Diet Plan

Chris Pratt Body Stats

Height 6 ft 2-3 inch
Weight 84-86 kg
Age 42 years 
Chest 44 inch
Waist 32 inch
Biceps 15-16 inch

Also Read: Chris Evans Workout Routine and Diet Plan


Chris Pratt Workout Routine

Chris Pratt is an actor known for playing roles in movies like Guardian of the Galaxy, Passengers, Jurassic World, Avengers End Game, etc. There are so many movies and shows that Chris has contributed to the Hollywood industry. Besides being the funny and good-looking guy, Chris Pratt is also a superhero. So, of course, he needs to look like one and get that fit body physique.

I’m sure many of you would have seen the video and pics where Chris Pratt had a beer gut before the movie Guardians of the Galaxy. Then Chris Pratt lost 60 pounds of weight in six months to get rid of all the fat and get in shape. So now the question remains how did Chris manage to get rid of all that fat and get him super fit? Well, it was not easy, and consistency was the key here. However, Chris is one of the guys you have to tell; let’s take a break, so it was no issue for him.

In an article from The Esquire magazine, I found out how he changed himself with the help of his trainer. Chris trainer Gaver tells the magazine that they were working out in the gym doing different workouts and getting Chris to lose weight. However, it was not an issue as Chris was dedicated to his routine and always ready to do whatever Gaver asked. Now, even though Gaver didn’t explain the entire workout. However, Gaver did say that Chris and almost every client do warm-up in the assault bike and then do specific exercises continuously for 20 minutes without any break and rest.

It’s like working your cardio for the whole 20 minutes, indeed not advised for beginners as it might not be the thing you want to start your journey with In the beginning. Other than that, I have already read other articles that Chris used to train his two or muscles every day. It was a mixed routine targeting different areas. Now, let’s convert all of this into a routine that you can follow and get a body like Chris. However, remember that this is not an official Chris Pratt workout.

Chris Pratt workout includes:

Chris Pratt Workout Routine

Chris Pratt Workout Routine

Weight Training + Strength Training

We will be doing four days of mixed weight training and two days of strength training to get six days of workout. Before you start working out with this workout, make sure to get a few minutes of warm-up and stretching to avoid any injuries. 

Sets: 4

Reps: 15,12,10,8



  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns 
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs



  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift



  • Muscle-ups
  • Weighted archer pull-ups
  • Six count burpees 
  • Battle rope push-ups
  • Rope climb
  • Snatch
  • Deadlift
  • Tire flip



  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks



  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Single leg pushdown
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension



  • Squat press-up
  • Kettlebell swings
  • Snatch
  • Clean and jerk
  • Bulgarian squats
  • Deadlift
  • Sumo deadlift
  • Battle rope


Core Routine

Training days: two days or more 

After weight training, we will do a quick 15-30 minutes core circuit routine which will give you abs and get you all fired up.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: one-two minute

  • Crunches
  • Leg raises
  • Side to side leg raises
  • Russian twist
  • In and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch

That’s all for the Chris Pratt workout routine.

Also Read: Chris Hemsworth Workout Routine and Diet Plan


Chris Pratt Diet Plan

Now, Chris Pratt planned to take out his beer and all alcohol. It was also a pretty basic diet plan consisting of simple meals like chicken, broccoli, etc. It’s what Gaver believes in, and even I often say the standard diet is a little bland, but it always works.

Chris Pratt diet includes:

Chris Pratt Diet Plan

Chris Pratt Diet Plan

Is Chris Pratt a Vegan?

No, Chris Pratt is not a Vegan.



  • Eggs
  • Wholegrain bread
  • Avocado



  • Protein shake



  • Chicken breast
  • Broccoli
  • Rice


Post lunch

  • Chicken breast
  • Asparagus
  • Rice


Evening Snack

  • Vitamins
  • Protein smoothie



  • Salmon or tuna
  • Veggies
  • Salad

That’s all for the Chris Pratt diet plan.

Also Read: Chris Pine Workout Routine and Diet Plan

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