What Is Chris Pratt’s Workout Routine? How to Train Like the ‘Lego Movie 2’ Star

Left: Chris Pratt on the red carpet | Kris Connor/Getty Images, Right: Chris Pratt in Guardians of the Galaxy | Marvel Studios

When Chris Pratt started his rise to fame, he was just a hilarious clueless teddy bear type on Parks and Recreation. When he landed the Guardians of the Galaxy gig, Pratt had to get toned for the movie role, a complete departure from the physique of his chubby Andy Dwyer character. How did Pratt become the ripped superhero action star we know today?

Chris Pratt’s weight loss journey took major effort

Pratt underwent quite a transformation for his role in Guardians of the Galaxy, telling Men’s Journal that he was involved in “Three or four hours a day of just consistent, ass-kicking hard work” to shed 60 pounds in six months.

He posted a photo on Instagram showing off his amazing muscles in 2013, with a caption that noted: “Six months no beer. #GOTG Kinda douchy to post this but my brother made me.”

Pratt’s intense workouts and diet got him amazing results

Pratt had a bit of work to do to join the Marvel universe as Guardians of the Galaxy’s Peter Quill, but was definitely up for the challenge. Marvel put him to work with personal trainer Duffy Gaver and nutritionist Phil Goglia, author of Turn Up the Heat: Unlock the Fat Burning Power of Your Metabolism.

According to Men’s Journal, Goglia bumped Pratt’s diet to 4,000 calories a day as part of a low-carb, paleo approach. He also had to drink a ton of water, as Pratt explained to the magazine: “I was peeing all day long, every day. That part was a nightmare.”

Men’s Journal shared that Pratt’s exercise routine included doing P90X, running, swimming, boxing, kickboxing, and a triathlon to shape up.

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Pratt thought he was an unlikely superhero

Before Pratt landed the role in Guardians of the Galaxy, he had his doubts about fitting the mold of a superhero. He explained to Esquire: “When Guardians of the Galaxy was pitched to me, I said, ‘I don’t think so.’ I just didn’t picture myself getting the role. I didn’t want to go and embarrass myself like I did when I auditioned for G.I. Joe a couple of years previously.”

It seems that audition didn’t go so well, as he explained that “halfway through I saw the director’s eyes just glaze over. It made sense — I was a little heavy and out of shape. I was not gonna play someone from G.I. Joe. I did not look like a G.I. Joe action figure come to life.”

His results speak for themselves

Pratt found that his hard work paid off, catapulting him to leading man status and giving him a new outlook, as he shared with Esquire: “I have more energy. I sleep better. My sex drive is up. Blood’s flowing. I’m less susceptible to impulse. I’m in a different mode.”

He added that his new body allowed him to do amazing things, sharing: “I can do 40-inch box jumps now. Action-hero physical stuff. Jumping that high feels really good… When you get in shape, the world around you becomes things you want to jump on and climb on.”

Chris Pratt’s workout routine is online

Oftentimes, celebrities don’t share the specifics of their exercise habits, but Chris Pratt’s workout routine is online at the Muscle & Fitness website — and it’s not for the faint of heart.

His trainer told the site that Pratt did bodybuilding-type workouts the first two months, with the next two months being a combination of bodybuilding and conditioning, and the last month including a variety of conditioning activities, including cardio circuits, swimming, and mountain biking. Pratt would also use a treadmill/rower or do calisthenics in combination with weightlifting.

He admits he gets off track

Continuing to stay on track, Pratt admitted on Instagram in December 2018, isn’t always easy. He shared: “These last couple of months, I have just not been that motivated to work out. And I’ve been eating… But this morning I woke up and I’ve determined that I’m going to get on it. And I don’t want to, but I’m going to do it, I’m going to start it today.”

He offered plenty of motivation for his fans as well, explaining: “Let’s motivate each other. Social media stuff can be so ugly and so nasty and it can make us hurt one another but I’m trying to motivate ya.”