Chris Pratt Inspired Workout: Train Like Guardians of the Galaxy’s Star Lord

Work out like Guardians of the Galaxy's Star Lord & Jurassic World's Owen with the Chris Pratt inspired workout program. Read more to learn about the program!

Workout Summary

Build Muscle
12 weeks
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
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Workout Description

The Avengers are set to go to war this May and it’ll be their toughest battle yet.

They’re going to have to stop Thanos and defeat him as he tries to collect the remaining Infinity Stones and execute his plan to destroy the entire universe.

Luckily, they’re not going to have to go it alone.

They’ll have the Guardians of the Galaxy on their side, which means we get to see Chris Pratt’s portrayal of Star Lord in theaters again very very soon.

And what better way to honor our universe’s heroes than a series of Avengers: Infinity War superhero inspired workout programs?

I can’t think of any.

So, let’s kick things off with the man himself: Peter Quill aka Star Lord.

Introduction to the Chris Pratt Inspired Workout

Chris Pratt skyrocketed to fame and has all but cemented his place as one of Hollywood’s most popular action stars.

But it wasn’t that long ago that Pratt was the thicc (two C’s) and loveable Andy Dwyer on the hit comedy series Parks and Rec. Believe it or not, Chris had to lose nearly 60lbs prior to playing Peter Quill in Guardians of the Galaxy Vol. 1.

Luckily for Chris, that wasn’t the first major body transformation he completed for an acting role. He had to improve his athleticism and physique to look like professional baseball player Scott Hatteberg in Moneyball.

Subsequent movie roles forced Chris into a rollercoaster of weight gain and weight loss until ultimately he got the call from Marvel. Since that point, he’s remained consistently shredded as apparent in his roles as Star Lord and Owen, the badass velociraptor trainer in the Jurassic World series.

So, how did he do it?

From all the information we have access to about Chris Pratt, we can deduce the following principles about how Chris works out.

Chris Pratt Sets Goals with a Firm Deadline

Nothing will make you follow through with a goal quite like having to be in shape, or otherwise be replaced.

Chris’ goal was to look like a superhero. His deadline was set by Marvel and those in charge of the Guardians of the Galaxy project.

If Chris didn’t meet his goal by the deadline, he would’ve lost his job. That’s a powerful incentive.

And while you may not have that kind of a factor pushing you towards your goals, you can still apply Chris’ goal setting ability to your own fitness journey.

Chris Pratt Prioritizes Being Active Most Days

Whether he’s killing it in the gym with a traditional bodybuilding split, knocking out a WOD at his favorite Crossfit Box, doing P90x or Insanity in his own home, or simply getting out to train for an Iron Man – Chris remains active nearly every day of the week.

That’s something we should all strive to do.

Now, you’ll need to take your own capabilities into consideration to ensure you recover properly to grow lean muscle tissue. But just because you can’t hit the weights doesn’t mean you can’t get out and go for hike, walk, jog, or whatever you have the ability to do.


A post shared by chris pratt (@prattprattpratt) on

Chris Pratt Keeps His Nutrition Dialed In

In one of my personal favorite Chris Pratt Instagram miniseries, “What’s My Snack”, Chris shows off his meals while at home, on set, or on the go.

From seaweed avocado wraps to carrot cake muffins, Chris has his meals carefully planned out to fit all of his calorie, macronutrient, and micronutrient needs.

The man also cut alcohol out of his diet for 8 months while training for his Star Lord role. That takes a lot of will power to do, and as you can see, created the deficit he needed to lose fat.

Figure out how many calories you need to eat each day to accomplish your goals and aim to be consistent with your diet. You’ll be surprised at how much you’ll be able to accomplish.

Chris Pratt Works with a Trainer

Marvel put Chris in touch with celebrity trainer and former Navy Seal, Duffy Gaver, to help him get in shape for the Guardians of the Galaxy movies.

In the past, Duffy has helped Chris Hemsworth get ready for Thor, Liam Hemsworth train for various roles, and Scarlett Johansson prepare to play Black Widow.

Duffy is a no-nonsense kind of guy who likes to stick to the bodybuilding basics. That means hypertrophy rep ranges, calorie control, and eating micronutrient rich food sources.

Working with a trainer can be very beneficial, especially if you’re new to weight lifting or athletic training. They’re not only full of knowledge, but they are also excellent motivators.

I think Duffy’s track record speaks for itself.

Chris Pratt Inspired Workout Program

Below is a 12 week program inspired by Chris Pratt’s physique and is aimed to help you build lean muscle mass to look like the Guardians of the Galaxy star.

It is important to note that this isn’t Chris Pratt’s actual workout program.

However, it was designed with careful attention to detail based on information we have on how Chris trains and how his trainer, Duffy Gaver, trains his clients.

The program consists of a 4 day bodybuilding split, a full body tabata training style day, and 2 active recovery days (if you’ll remember from the notes above, Chris likes to be active most days of the week).

The 4 day split utilizes hypertrophy rep ranges to provide the time under tension necessary to build muscle. Rest periods for this style of training should be limited to 30-60 seconds.

Weight selection will vary from person to person. So, it’s important that you select a weight you can perform the prescribed number of reps. By the end of each set, you should feel as though you only have one more rep left in the tank.

Be diverse in your cardio selection and the activities you select for your active recovery days. This will help keep your weeks interesting and your motivation high.

Chris Pratt Workout Day 1: Back, Biceps, & Abs

Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

Exercise Sets Reps
1. Pull Up 5 15, 12, 10, 10, 8
2. Pull Down 5 15, 12, 12, 10, 8
3. Hammer Strength Row 4 12, 12, 10, 10
4. Heavy Dumbbell Row 4 12, 10, 8, 8
5. Barbell Curl 4 10, 8, 8, 6
6a. Hammer Curl 3 12
6b. Reverse Curl 3 12
7. Plank 3 20 Secs
8. Hanging Leg Raise 3 15
9. Sit Up 3 20

Chris Pratt Workout Day 2: Chest & Triceps

Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

Exercise Sets Reps
1. Bench Press 5 12, 10, 8, 6, 6
2. Incline Bench Press 3 12
3. Hammer Strength Bench Press 3 15
4. Cable Flys 3 12
5. Dips 3 Failure
6. Tricep Rope Pressdown 3 12

Chris Pratt Workout Day 3: Legs & Core

Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

Exercise Sets Reps
1. Barbell Back Squat 6 15, 12, 12, 10, 8, 6
2. Deadlift 4 10, 8, 6, 6
3. Leg Press 1 10*
4. Bodyweight Walking Lunge 3 15 Each
5. Leg Curls 3 20, 15, 12
6. Standing Calf Raise 3 20
7. Plank 3 20 Secs
8. Bodyweight Glute Bridge 3 20
9. Oblique Crunch 3 15 Each

*Drop sets to failure until only the sled is left.

Chris Pratt Workout Day 4: Active Recovery Day

On this day do something light that helps you remain active. This is the perfect opportunity to perform some form of cardio exercise. My recommendation would be doing something active outdoors such as a walk, jog, or bike ride.

Chris Pratt Workout Day 5: Shoulders & Triceps

Warm Up: SMR, Dynamic Stretching, 10 Mins Jog on Treadmill

Exercise Sets Reps
1. Military Press 5 12, 12, 10, 8, 6
2. Lateral Raise 4 12, 10, 8, 8
3. Rear Delt Fly 3 15
4. Front Raise 3 15, 12, 10
5. Barbell Shrugs 3 15, 12, 10
6. Overhead Extension 3 12
7. Skull Crusher 3 12

Chris Pratt Workout Day 6: Full Body Tabata

4 Mins total for each exercise. Perform them for 20 seconds nonstop, then rest for 10 seconds throughout the entire 4 mins.

Exercise Mins On/Off
1. Push Up 4 20/10 Secs
2. Pull Up 4 20/10 Secs
3. Air Squat 4 20/10 Secs
4. Bodyweight Lunge 4 20/10 Secs
5. Hyperextension 4 20/10 Secs
6. Crunch 4 20/10 Secs
7. Plank 4 20/10 Secs

Chris Pratt Workout Day 7: Active Recovery Day

On this day do something light that helps you remain active. This is the perfect opportunity to perform some form of cardio exercise. My recommendation would be doing something active outdoors such as a walk, jog, or bike ride.

Final Notes on the Chris Pratt Inspired Workout Program

The 12 week workout program listed above was inspired by Chris Pratt’s exercise habits.

If your goal is to look like Star Lord from Guardians of the Galaxy or Owen from Jurassic World, it is a solid workout to help you reach your goals.

However, working out is only a small piece of the fitness puzzle. Ensure you’re eating accordingly to your goals and consuming nutrient rich whole food sources such as: veggies, fruits, whole grains and oats, lean meats, healthy fats, and low fat dairy products.

To build muscle like Chris Pratt, you’re also going to need to make sure you get enough sleep each night. 7-9 hours of quality sleep each night should do the trick. This, paired with your active recovery days, will help your muscles repair and grow.

Be sure to check out Chris Pratt (and the rest of the Marvel crew) in Avengers: Infinity War on May 4th, 2018 and in Jurassic World: Fallen Kingdom on June 22nd, 2018.

If you have any questions regarding this Chris Pratt inspired workout routine (or have a future superhero/villain inspired workout program request), please leave us a comment in the comments section below!

12 Comments+ Post Comment

No Profile Pic
Posted Wed, 03/14/2018 - 10:02

Hi I and tall and thin i do not need to lose any fat what so ever but I would like to be his shape and size what do you recommend? Thanks

JoshEngland's picture
Posted Wed, 03/14/2018 - 16:47

Hi Danny,

If you are new to working out, I'd recommend starting here:

However, you can use this program to bulk. Just make sure to adjust your calories appropriately to put yourself in a calorie surplus.

Hope this helps!

No Profile Pic
Posted Tue, 03/13/2018 - 12:34


I am into my second week of this program. I transitioned from your 10 week mass building split to this one, with a week of lighter exercise in between. Results have not been rapid appearance wise, although they are there. My strength has increased substantially however. Just wanted to say thank you, I enjoy both these programs and at the end of the day, it's all about finding workouts that we enjoy doing and will continue to do.

JoshEngland's picture
Posted Tue, 03/13/2018 - 15:14

Hi David,

Thank you for giving the workouts a shot!

Body recomposition takes time for sure. Don't give up. And you're exactly right, working out should be about health and enjoyment. Find ways to be active that you enjoy doing and keep at it!

No Profile Pic
Posted Mon, 03/12/2018 - 04:51

Is that okay for early intermediate lifter run

JoshEngland's picture
Posted Mon, 03/12/2018 - 08:48

Hi Tİbet,

Yes, intermediate lifters can utilize this workout program.

Hope this helps!

No Profile Pic
Posted Thu, 03/08/2018 - 12:23

This could be for women too right? :)

JoshEngland's picture
Posted Thu, 03/08/2018 - 14:00

Hi Eva,

Yes, absolutely! This program is perfectly fine for women as well.

Best of luck with the program! Hope you enjoy!

No Profile Pic
Posted Sun, 03/04/2018 - 07:43
nick dicecco

My gym doesn't have a "hammer strength row" machine, any suggestions on a replacement exercise?

JoshEngland's picture
Posted Mon, 03/05/2018 - 09:02

Hi Nick,

Any row variation will do the trick. I'd recommend the inverted row (aka slant row and horizontal pull up). You could also do any of the many cable row variations.

Hope this helps!

No Profile Pic
Posted Mon, 02/26/2018 - 11:20

Doesn’t mention rest between sets. Any guidance?

JoshEngland's picture
Posted Mon, 02/26/2018 - 11:27

Hey Ted,

Thanks for reading and commenting. Rest for 30-60 Secs in between each set and 60-90 Secs in between each exercise (or as long as it takes you to set up for the next exercise - just don't take an excessive amount of time to move to your next station).

On the Tabata day, try to limit rest as much as possible in between exercises.

Hope this helps!