Chris Pratt Ultimate Transformation

chris pratt workout transformation


Chris Pratt one of the popular and hard-working American actors. We all know Chris by his good acting skills but do you know once Chris was a fatty boy? No, few of us only know the secret behind his ultimate physique. He worked his butt off to transform his body from fat to fit. Today we are going to share the Chris Pratt workout transformation story with you which will help you get motivated.

This workout transformation has made his role more authentic, real and was the reason why he became the best action hero of Hollywood.

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Well everyone of us knows about Chris Pratt. He is an American actor who works in action and television films. He was also once a chubby star known as Andy Dwyer and worked in a comedy film ‘Parks & Recreation’. From a chubby star to a popular action star how he made himself successful. Let’s know everything. Here is a short overview of Chris Pratt.

Chris Pratt Overview

Name-  Chris Pratt
DOB- 21 June 1979
Height- 6’2
Weight- 223 lbs
Age- 40 years
Transformation- Fat to Ultimate Physique


Gaver who was a trainer of Chris shared his transformation story and tips in an interview. He trained Chris for 5 months and helped him lose around 60 lbs. “It was an amazing transformation. I enjoyed a lot training Chris, he is so hardworking and dedicated to his goals. If he aims to achieve something, he will definitely get it by hard work and dedication” said Gaver.

Gaver told, “Chris started working out in February 2013 with 4 to 6 sessions a week. He usually adds up extra workouts on his own to build strength”. Chris had worked very hard to build this amazing physique. His trainer also shared that ” He is really disciplined and his working technique is amazing”.

Chris Pratt Workout Program

In an interview, Gaver stated that “Chris followed bodybuilding type workout for first 2 months and strength workout for next 2 months. In the last month, he increased the cardio circuits, swimming, cycling, and treadmill. Also, he had a weightlifting and calisthenics session.”

“He always wants to have more muscles and wants to be leaner,” says his trainer. Chris wants to get in shape so that he can more highlight his role in action movies.

Chris uses to have normally 2 to 3 days of rest when he was training for his Guardians of the Galaxy movie. During his audition for this movie, his weight was around 300 pounds. He started training 4 to 6 sessions per week with high-intensity workout and cardio.

Workout Tips

Pratt’s trainer has revealed some of the workout tips of Chris which helped him a lot losing fat. “There were many rules Pratt used to follow during his transformation time. I have listed many of them as they can help anyone reach their transformation goals” Gaver says.

Started Intense Workout


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Pratt started training with an intense workout which helped him losing an enormous amount of fat. “High-intensity workout helps in burning more fat and builds muscular strength”. He started following the workout program designed by Gaver. Here is Chris Pratt’s workout program.

  • Monday: Back, Biceps & Abs

Pratt usually performs 10 to 11 exercises, a total of 4 sets and 10 to 12 reps each. He used to train back, biceps, and abs muscles on Monday.

Chris Pratt’s Back, Biceps, and Abs Workout Routine:

  1. Stretching (10 to 12 minutes of Treadmill)
  2. Deadlift ( 4 sets of 12, 10, 8, 8 reps)
  3. Lateral Pull Downs (4 sets of 10 to 12 reps each)
  4. Hammer Curls (3 sets of 12 reps)
  5. Pull-Ups (4 sets of 10, 8, 5, 5 reps)
  6. Barbell Curls (3 sets of 12 reps)
  7. Hanging Leg Raises (3 sets, 12-15 reps)
  8. Hammer Strength Row (4 sets, 10-12 reps)
  9. Heavy Dumbbell Row (4 sets of 12 reps)
  10. Planks (3 sets, 50-60 seconds)
  11. Sit-Ups (4 sets of 20 reps)
  • Tuesday: Chest & Triceps

Chris used to target his chest and triceps with 8 different exercises to build strength and lose fat.

Chris Pratt’s Chest & Triceps Workout Routine

  1. Stretching (Jogging on Treadmill)
  2. Cable Flyes
  3. Bench Press (4 sets of 12, 10, 10, 8 reps)
  4. Incline Bench (4 sets of 12 reps each)
  5. Hammer Strength Bench (4 sets of 10 to 12 reps each)
  6. Tricep Pushdown (4 sets of 10 to 12 reps each)
  7. Cable Kickbacks (3 sets of 10, 12, 12 reps each)
  8. Dips (3 sets till failure)
  • Wednesday:  Recovery Day

Pratt used to have a recovery day on Wednesday. He told in an interview that “I used to walk and rest on Wednesday. No workout session”.

  • Thursday: Legs

Pratt used to hit leg muscles on Thursday. Pratts leg workout routine consists of 7 exercises with varying sets and reps.

Chris Pratt’s Leg Workout routine

  1. Stretching ( 10-15 minutes jogging on Treadmill)
  2. Leg Press (4 sets of 10 to 12 reps)
  3. Weighted Lunges (3 sets of 12 reps each)
  4. Back Squats (4 sets of 8 to 10 reps each)
  5. Standing Calf Raise (3 sets till failure)
  6. Straight Leg Deadlift (3 sets of 10 to 12 reps)
  7. Glute Bridge (2 sets of 10 reps each)
  • Friday: Shoulders & Traps

On Friday Chris used to hit the shoulder and trap muscles. This workout routine consists of 9 different exercises varying with sets and reps.

Chris Pratt’s Shoulders and Traps Workout routine

  1. Stretching (Jogging on Treadmill)
  2. Military Press (4 sets of 12, 10, 10, 8 reps)
  3. Barbell Shrugs (4 sets of 8 to 10 reps each)
  4. Dumbbell Front Raise (3 sets of 10 reps each)
  5. Rear Delt Flys (4 sets, 10 to 12 reps each)
  6. Lateral Raises (4 sets of 12 reps each)

After completing 6 exercises, Pratt’s used to add supersets in his workout.

7. Dumbbell Shrugs (3 sets with 10 reps each)

8. Kettlebell Swing (3 sets, 10 to 12 reps)

9. One Arm Dumbbell Snatch (3 sets of 12 reps each)

  • Saturday & Sunday: Rest

Chris used to rest for both Saturday and Sunday. He used to have family time during this time.

Chris used to take a proper nutritional diet which helped him a lot in losing pounds. Let’s know about the diet followed by him.

Chris Pratt’s Diet Program

Pratt always used to follow a nutritional and caloric diet. Also, used to follow water intake. During his tough times, he gave up on all unhealthy foods and drinks. He started consuming nutritional foods like veggies, fruits, nuts, etc.

Gaver told that “I designed a weight loss diet program for Pratt which was full of calories and nutrition. It helped him a lot to lose several pounds. He was always disciplined with his workout routine and diet program”.

The weight loss diet program of Chris includes a high amount of protein foods such as checked, fish, steak, eggs, etc, and low carb foods like broccoli, spinach, oats, and berries, etc.

Chris Pratt’s Diet

Low Carbs Foods

  • Berries
  • Sweet Potatoes
  • Oats
  • Brown rice
  • Broccoli and other green vegetables


  • Chicken Breast
  • Fist
  • Chicken Breast
  • Steak
  • Dry Fruits


  • Nuts
  • Avocado
  • Bread with Peanut Butter
  • Coconut Oil


The supplement is really necessary to complete your daily calorie intake. To fuel his muscles Chris used to follow supplements. He always uses Power Testo & Muscle Blast as his supplements.

Gaver shared some of the workout tips followed by Chris during his transformation. Here are the following tips that will also help you in weight loss and build muscles.

  • Warmup Before Workout

Before a heavy intense workout makes sure to stretch your muscles. After observing Chris Pratts workout program you will notice that he used to follow jogging and stretching as a warmup before starting his intense training workout.

  • Follow Super Sets

Gaver said, ” Chris used to follow superset in many of his exercises which helped him a lot losing pounds and build muscles”. Training with supersets always beneficial for losing weight and building muscles.

  • Proper Rest is Necessary

Along with high-intensity training and a nutritional diet, Chris was following proper rest days and recovery sessions. On Wednesday he used to follow active recovery day which helped him in his muscle recovery. Saturday and Sunday are rest days in which he does not use to do any workout session. Also, he used to take a rest in between the workout session.

  • Proper Nutrirional Diet

Gaver admitted, ” Pratt is always disciplined towards his diet and nutrition. He avoided all his unhealthy food and drinks during his tough times. Also, he used to follow proper diet routine even on the rest days”.

  • Consistency is the key

Gaver agreed that staying consistent and working hard can help you achieve any goals in your life. If you want it just go for it, do it, enjoy it, that’s from where your success starts. He said, “Chris never missed his workout weeks as he was so consistent that he was getting results very quickly. He can observe changes in his body”.

During the shooting of Guardians of the galaxy, Chris used to follow heavy workouts to blow his action hero look. He lost many pounds and build muscles during the shoot of Guardians of the galaxy. Let’s see the Guardians of the galaxy workout of Chris Pratt’s.

Chris Pratts “Guardians of The Galaxy” Workout Program

Exercises Sets Reps
Running or Jogging 10 minutes
Pullups 2 5-8
Pushups 3 10-12
Squats 2-3 6-8


Day 1: Back, Biceps, and Abs
Exercises Sets Reps
Lat Pulldown 4 10-12
Barbell Curl 2-3 12, 10, 8
Pushups 3 10-12
Concentration Curl 2-3 12-15
Dumbbell Row 2-3 10-12


Day 2: Abs Circuit
Exercises Sets Reps
Crunches 2-3 15-20
Oblique Crunches 2 15-20
Situps 3 12-15


Day 3: Cardio Circuits
Exercises Sets Reps
Running/Jogging 10 minutes
Bench Press 2-3 12, 10, 8
Barbell Power Clean 10 minutes
High Box Jump 2 6-8
Cycling 10 minutes


How to be like Chris Pratt?

If you want to be like your most favorite actor Chris then you should follow all his daily routine which made him a successful action hero in both reel and real life. Markdown these points he always uses to follow. He is so dedicated to his work that is one of the major things which made his story a success story.

To be like him make sure to follow his workout routine, what he eats, what he used to follow during his tough times, and everything. This actor is really a motivation for all of us. Keep following him.


After all his dedication and hard work, he became a most popular and loving action hero. This transformational story is a key for many of us to open our door to success. Just get off your bed and work hard to get in shape and healthy. One day you will definitely be proud of yourself. Follow the amazing Chris Pratts workout program to enhance your muscles. Stay consistent and disciplined to your goals. Buildingbeast Motivation.