Chris Pratt’s Workout Routine And Diet Plan – Explained

  • By: jacob foxx
  • Date: November 18, 2022

If you’re a fan of the Marvel Cinematic Universe, then you no doubt know who Chris Pratt is. He first came to prominence as Andy Dwyer on the NBC sitcom Parks and Recreation, and then starred in films such as Moneyball, Zero Dark Thirty, and Her.

But it was his role as Star-Lord in Guardians of the Galaxy that catapulted him into the stratosphere of Hollywood superstardom.

And then he blew everyone his performance in Jurassic World, which is currently the third-highest-grossing film of all time.

But how does he do it?

How does he maintain that impressive physique? It’s not by accident Pratt has a very strict workout routine and diet plan that he adheres to.

In this blog post, we’re going to take a look at both his workout routine and diet plan in detail.

So whether you’re looking to get ripped like Chris Pratt or just want to learn more about his fitness regimen, read on!

Chris Pratt's Workout Routine And Diet Plan (1)

Chris Pratt’s Workout Routine 

As an actor, you have to stay in shape. Chris Pratt knows this and has developed a workout routine that helps him stay fit. His routine includes a lot of cardio and strength-training.

Pratt starts his routine by doing cardio for at least 30 minutes. He’ll either run or bike, depending on his mood.

After cardio, he’ll move on to strength-training. He typically does three sets of 10 reps for each exercise. His go to exercises are the bench press, dumbbell row, and lat pulldown.

Let’s take a look at his routine:

Monday: Cardio

Tuesday: Strength Training

Wednesday: Cardio

Thursday: Strength Training

Friday: Cardio

Saturday: Strength Training

Sunday: Rest day

Monday: Cardio

  • Jog/run on treadmill for 20 mins 
  • Elliptical machine for 20 mins 
  • Stationary bike for 20 mins

Tuesday: Strength Training

1. Bench press: 3 sets of 10 reps

2. Lat pull-downs: 3 sets of 10 reps

3. Seated cable rows: 3 sets of 10 reps

4. Barbell squats: 3 sets of 10 reps

5. Standing shoulder presses: 3 sets of 10 reps

6. Deadlift: 3 sets of 10 reps

7. Lunges: 3 sets of 10 reps per side

8. Curls: 3 sets of 10 reps

Wednesday: Cardio

  • Jog/run on treadmill for 20 mins 
  • Elliptical machine for 20 mins 
  • Stationary bike for 20 mins

Thursday: Strength Training

1. Bench Press: 3 sets of 12 reps

2. Deadlift: 3 sets of 10 reps

3. Chin-ups: 3 sets to failure

4. Seated Cable Row: 3 sets of 12 reps

5. Dumbbell Curl: 3 sets of 10 reps

6. Standing Calf Raise: 3 sets of 15 reps

7. Side Plank: Hold for 30 seconds each side

8. Hanging Leg Raise: 3 sets of 12 reps

Friday: Cardio

  • Jog/run on treadmill for 20 mins 
  • Elliptical machine for 20 mins 
  • Stationary bike for 20 mins

Saturday: Strength Training

1. Squats: 3 sets of 12 reps

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2. Lunges: 3 sets of 12 reps per leg

3. Chest Press: 3 sets of 12 reps

4. Seated Row: 3 sets of 12 reps

5. Shoulder Press: 3 sets of 12 reps

6. Bicep Curls: 3 sets of 12 reps

7. Tricep Extensions: 3 sets of 12 reps 

8. Russian Twists: 3 sets of 20 reps

Sunday: Rest day

Chris Pratt’s Workout Principles

Chris Pratt is in amazing shape and it is no secret how he does it. His workout principles are pretty simple, but if you stick to them, you will see results.

Stay active

Even when he is not working out, Pratt is always moving. He takes long walks with his dog and hikes as often as he can.

This helps keep his body in good condition and prevents him from getting too out of shape between workouts.

Focus on compound exercises

Pratt does a lot of weightlifting and focuses on exercises that work multiple muscle groups at once. This helps him get the most bang for his buck with his workout time and also helps him stay injury-free.

Mix up his routine often

Pratt loves to switch things up in his workouts so that his body never gets too comfortable. This keeps his muscles guessing and helps him see continued results.

Chris Pratt's Workout Routine

Chris Pratt’s Diet Plan

Just like his workout, Chris Pratt’s diet is carefully monitored. He follows a mostly plant-based diet and tries to get the majority of his calories from fruits and vegetables.

In addition to eating plenty of plants, he also makes sure to get enough protein in his daily meals. He eats lean proteins like chicken, fish, eggs, and beans.

He also makes sure to include healthy fats in his diet like avocados and nuts. Lastly, he drinks plenty of water throughout the day to stay hydrated and energized for his workouts.

Sample Meal Plans for Chris Pratt’s Diet Plan


Breakfast: Two boiled eggs and a piece of toast

Lunch: Garden salad with grilled chicken

Dinner: Grilled salmon with steamed vegetables


Breakfast: Oatmeal with banana and almonds

Lunch: Turkey sandwich on whole wheat bread

Dinner: Veggie burger with sweet potato fries


Breakfast: Greek yogurt with berries and granola

Lunch: Salad with roasted chicken

Dinner: Baked sweet potato with black beans and salsa


Breakfast: Smoothie made with banana, almond milk, and spinach

Lunch: Leftover turkey sandwich from yesterday

Dinner: Quinoa bowl with grilled veggies and grilled chicken


Breakfast: Avocado toast with poached egg

Lunch: Veggie wrap with hummus and carrots

Dinner: Baked salmon with roasted vegetables


Breakfast: Omelet made with spinach, mushrooms, and feta cheese

Lunch: Grilled chicken salad with avocado

Dinner: Lentil soup with grilled cheese sandwich


Breakfast: Blueberry pancakes with almond butter

Lunch: Roasted vegetable quinoa bowl

Dinner: Grilled steak with roasted potatoes and vegetables.

Chris Pratt’s Supplements & Recommendations

Chris Pratt is known for his impressive physique, which he achieved without the help of steroids or other performance-enhancing drugs.

Pratt instead relies on a combination of healthy eating and exercise, as well as supplements to support his fitness goals.

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The following are some of the supplements that Pratt takes on a regular basis:

Fish oil supplements: Pratt takes fish oil supplements to support joint health and reduce inflammation. Fish oils are rich in omega-3 fatty acids, which are beneficial for overall health.

Creatine: Creatine is a compound that helps the body produce energy. Pratt takes creatine to help him power through tough workouts and improve his athletic performance.

Whey protein: Whey protein is a type of protein that is easily absorbed by the body. It is an excellent source of protein for athletes and people who lead active lifestyles.

Pratt uses whey protein to help rebuild muscle tissue after strenuous workouts.

Pratt’s recommendations for supplements are based on his own personal experience.

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Chris Pratt is an amazing example of how dedication and hard work can pay off. His diet and workout regimen are carefully planned out, showing just how disciplined he can be when it comes to his health.

By following a mostly plant-based diet and including plenty of healthy fats, proteins, and supplements in his diet, he is able to stay in peak physical condition.

His workout program is also tailored to help him reach his goals, with a combination of weight training and cardio that keeps his muscles guessing.

I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.

This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.

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