The Chris Pratt (Star Lord) Training Program and Philosophies

The Chris Pratt (Star Lord) Training Program and Philosophies

Chris Pratt is among the most charismatic and down-to-earth guys in Hollywood. What’s more, he’s shown us that having a ‘dad bod’ doesn’t need to be a life sentence.

 

Ever since Chris landed the role of Peter Quill (a.k.a. Star-Lord) in Guardians of the Galaxy, he’s managed to drop more than 60 pounds. Yes, that’s right. Sixty pounds.

 

We can come up with all sorts of excuses for him, but that is some severe fat loss, no matter how you look at it.

 

To get in his best shape, Chris was paired with some of the best coaches out there. Lucky for us, a lot of details surrounding his nutrition and training are available.

 

The Chris Pratt Diet Plan

 

We enjoy seeing the ‘after’ of every transformation. But it’s also essential to look at the ‘before’ now and then. Here is what Chris had to say about himself before assuming the role of Quill:

 

“My bones ached, I had cardiovascular issues [when I was fat]. I was unhealthy. I was feeling rotten. I didn’t feel too great about who I was.”

 

The primary strategy Chris used to transform himself was the paleo diet. The actor has stated that going paleo has made him much more energetic and it has improved his sleep.

 

Now, the paleo diet is nothing new, and many people have used it successfully. It’s a diet based around high-fat and high-protein intake with moderate to low carb consumption.

 

Most importantly, it’s what Chris found to work for him. It was sustainable for him.

 

The Chris Pratt Training Program and Philosophies

 

If his incredible transformation isn’t enough to convince you that Pratt has an incredible work ethic, then his coaches, Phil Goglia, and Duffy Gaver might. They’ve said that Chris is not one to need constant pushing to keep going. He’s always been able to motivate himself and follow his training and nutrition plans down to a tee.

 

He wanted to pack more muscle, get leaner, and be more athletic to do real justice to his role of Star-Lord.

 

Without further ado, here is the routine that transformed Chris Pratt into Peter Quill. He’s reportedly trained four to six times per week.

  

THE WARMUP:

 

Treadmill – 10 min at 5.0 speed.

 

Pull-ups: 3 sets of 5 reps

 

Pushup: 3 sets of 10 reps

 

Squat: 3 sets of 15 reps

 

 

 

Monday Back Workout

 

Pullups 5 sets: 20/15/12/10/10 Reps Superset

 

Pushups 5 sets: 20 reps Superset

 

Wide Grip Lat Pulldown 4 sets: 12 Reps

 

Hammer Strength Row 4 sets: 12 Reps

 

One-Arm Row 4 sets: 12 Reps

 

Back Hyperextensions 4 set: 25/20/15/15 Reps Weighted if you can

 

 

AB CIRCUIT:

 

Plank – 3 sets: 60 sec

 

Hanging Leg Raises- 3 sets: 12 Reps  

 

Side Plank 3 sets: 60 sec

 

Toes to Bar- 3 sets: 12 Reps (Go Slow)

 

The 1st 2 exercises are done as a Superset. This means you pullups and pushups back-to-back. Normally, you rest a minute between exercises. For a Superset, there is no rest between the two exercises.

 

Tuesday Chest Workout

 

Bench Press 4 sets: 12/10/8/6 Reps Go up in weight each set with a spotter

 

Bench press 4 sets: 4 Reps Heavy Weight

 

Incline Bench Press 4 sets: 12 reps

 

Hammer Strength Bench Press 4 sets: 15 Reps

 

Weighted Dips 4 sets: 10 Reps Super (Make sure your elbows go 90 degrees)

 

Standing Cables flys 4 sets: 12 Reps Superset

 

Here, the last 2 exercises are done in a Superset. This means you do a set of weighted dips, followed by a set of Standing Cable Flys. Usually, you rest a minute between exercises. For a Superset, there is no rest.

 

 

Wednesday Legs Workout

Squats 7 sets: 10/8/6/5/4/3/3 Reps

 

Deadlifts 4 sets: 12/10/8/6 Reps

 

Leg Presses 1 set: 1 Rep to Failure strip set

 

Walking Lunges 4 sets: 20 Reps

 

Leg Extensions 3 sets: 20 reps superset

 

Leg Curls 3 sets: 20 reps superset

 

Standing Calf Raise 3 reps: 20 reps superset

 

 

 

AB CIRCUIT:

 

Plank – 3 sets: 60 sec

 

Hanging Leg Raises- 3 sets: 12 Reps  

 

Side Plank 3 sets: 60 sec

 

Toes to Bar- 3 sets: 12 Reps (Go Slow)

 

After those reps, immediately remove a plate from each side. Again, do as many as you can. Repeat this process until there’s just one plate left on each side.

 

 

Thursday Shoulders Workout

Military 7 sets: 10/8/6/5/4/3/3 reps overhead press

 

Arnold Press 4 sets: 12 reps

 

Barbell Shrugs 4 sets: 12reps

 

Lateral Raise 3 sets: 12 reps superset

 

Front Raises 3 sets: 12 reps superset

 

Rear Delt Flys 3 sets: 12 reps superset

 

The Shoulders workout includes a Superset of Lateral Raises, Front Raises, and Rear Shoulder Raises. This means you do all three exercises in-a-row before resting. For the Arnold Press, Duffy has Pratt start with his arms facing towards himself. They also did Overhead Press to measure Chris Pratt’s overall strength and gains.

 

Friday Arms Workout

Barbell Curl 3 set: 10 reps

 

Skull Crushers 3 sets: 10 reps

 

Preacher Curls 3 set: 10 reps Superset A

 

French Curls 3 set: 10 reps Superset A

 

Hammer Curls 3 set: 10 reps Superset B

 

Triceps Rope Press-down 3 set: 10 reps Superset B

 

Wrist Curls 3 set: 10 reps Superset C

 

Reverse Wrist Curls 3 set: 10 reps Superset C

 

 

 

AB CIRCUIT:

 

Plank – 3 sets: 60 sec

 

Hanging Leg Raises- 3 sets: 12 Reps  

 

Side Plank 3 sets: 60 sec

 

Toes to Bar- 3 sets: 12 Reps (Go Slow)

 

The Friday Arms Workout has 3 Supersets. You do 2 exercises in a row, without rest. Then, you rest for 45-60 seconds before doing the same Superset 2 more times. Move onto the next Superset when you’re done with all 3 reps/sets.

On the hammer curls, Duffy Gaver has Chris Pratt choke up on the dumbbells. This makes the exercise a bit harder and focuses on widening the biceps–something important for a Hollywood Superhero.

 

 

 

Chris Pratt Total Body Circuit

This workout circuit means you do one set of each exercise, then move onto the next. You’re finished when you’ve gone through the circuit workout 5 times.

 

 

Treadmill 5 rounds 400 meters speed challenge

 

Burpees 5 rounds 10 reps

 

Pull-ups 5 rounds 10 reps

 

Pushups 5 rounds 10 reps

 

Bodyweight Squat 5 rounds 10 reps

 

Rowing Machine 5 rounds 400 meters Speed Challenge

 

Ab Crunches 5 rounds 25 reps

 

Hanging Leg Raises 5 rounds 25 reps

 

At first, you may need to stop and rest. But, the goal is to do this workout as fast as you can, using proper form. Challenge yourself by getting it done faster each week. You may not have a Navy SEAL there pushing you but find your own motivation. Beat your previous time each week!

 

 

 

Progress in 5 Months:

 

Maximum Pull-ups: 7 (start), 30 (end)

Maximum Deadlift: 225 pounds (start), 315 pounds (end)

Mile Run Time: 8:30 (start), 5:50 (end)

 

Conclusion

 

We should take inspiration from Chris. He’s managed to completely transform himself with a relatively simple training and nutrition plan.

 

Plus, we can never discount the importance of supplements. They do a great job of making it easier for us to do hard workouts, get enough of the right nutrients, and produce better results in the long run. If you are interested, you can check out our line over at Fuegosupps.

 


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