Chris Pratt Workout For Guardians Of The Galaxy: 8 Secrets To Getting Super Ripped

Chris pratt training

While body transformations in Hollywood are nothing new, what Chris Pratt did in 6 months to prepare for his role in Guardians of the Galaxy is pretty amazing.

Chris went from looking fat and sloppy to sporting a lean and chiseled physique. So a lot of guys are probably wondering how they can duplicate Pratt’s results.

Getting a ripped body like Chris Pratt isn’t rocket science. It’s just a matter of eating healthy and training hard.

But there’s so much BS out there when it comes to getting a Hollywood physique, so here are 8 ‘secrets’ for getting a ripped body like Chris Pratt.

1) Set a damn deadline

As Chris said in his interview below, “…if you just bust your ass and get after it all it takes is about 6 months really. ”

I’m not saying it’ll take 6 months to have a body like Chris Pratt, it could take more, it could take less. Everyone’s begins at a different starting point. Deadlines are extremely powerful for reaching goals.

6 months is a damn good timeline to see amazing results. So set the deadline and don’t give up until you reach the end of the 6 months. Yes, I know you probably don’t have a 7-figure, multi-picture Marvel deal in the pipeline, but you have to motivate yourself somehow.

2) Lift heavy even when losing weight

Too many people make the mistake of switching from building muscle and lifting heavy to lifting 5 pound pink dumbbells for 50 reps once they start trying to lose weight.


Maintaining your strength should be your #1 priority when trying to lose weight and it’s the #1 rule I teach in my program Superhero Shredding.

What do you think happens when you switch from pushing 100 pound dumbbells to 10 pound lady weights? That’s right, you lose strength, lose muscle, and look like shit.

I’m not saying you need to max out on every set, but the weight needs to be challenging.

3) Don’t think extreme dieting will make you get ripped faster

Yes, there’s a time and place for extreme bouts of dieting, but in general cutting down to 500 calories per day in hopes to getting ripped faster won’t work.

If you cut your calories down too fast, you risk the chance of losing muscle, screwing up your metabolism, and losing strength in the gym.

It’s much better to play the long game – aim to only lose about 1-2 pounds per week. As you get closer to your goal weight, you should only aim to lose about 1 pound per week.

4) Bulking doesn’t mean stuffing your face every day

When guys want to bulk up, they think they need to eat a lot more food and protein. And this is generally true.

But where most guys get it wrong is that they always overdo it and eat much more than needed.

Look, you probably don’t need to eat 5000 calories per day to gain weight. For those starting out, I would use the following formula:

Daily calorie intake to gain muscle = your BW in pounds * 16-18 cals per day. 

You can make incremental adjustments by adding 200 calories per week if you aren’t seeing results.

5) You can still drink beer and get ripped

Chris Pratt diet

Chris Pratt gave up beer in his diet, but that doesn’t mean you have to too.

1-2 beers won’t kill you, just like eating a hamburger or a slice of pizza won’t completely derail you diet. It’s all about sticking with your diet 80% of the time. So don’t freak out if you eat more ‘unhealthy’ foods every now and then.

Because if you don’t enjoy your diet, then I guarantee you won’t stick with it in the long run.

6) You can get ripped abs without doing a single crunch

In Guardians of the Galaxy, Chris Pratt has very visible and sharp abs. This is due to having a low body fat percentage, but it’s also due to having very well developed ab muscles.

So how do you get abs that looks like that?

Well you could do 1000 crunches per day and hope for the best, but that’s boring and bad for your back.

Another way to get a great set of abs without doing a single crunch is by getting stronger and really focusing on contracting your abs during exercises.

For example, when doing the squat or bent over barbell row (or any movement done standing up), you really need to contract your abs hard if you want to use perfect form. If you don’t brace your abs during these exercises, your form gets all messed up and you won’t be able to use as much weight as possible.

And the more weight you use, the harder you’ll need to contract your abs, which translates to stronger and better looking abs. So as long as you’re getting stronger on exercises that involve your abs, you will have great looking abs with doing any ‘ab’ exercises.

Make sense?

7) Don’t complicate your workout

I don’t know exactly what Chris Pratt’s workout consisted of but your workouts shouldn’t be overly complicated.

I do recommend lifting weights.

3x per week is typically enough for most guys especially if you lift intelligently like I outline in my Superhero Shredding course.

I’m not going to get into too much of the nitty gritty, but check out the links below if you want some effective workouts I’ve written in the past:

Henry Cavill workout and Daniel Craig workout.

Both programs above are great for building muscle and losing fat.

8) Train for your goal (you aren’t a power lifter)

You need to train for your goal.

Power lifters train to get strong as fuck at a handful of exercises. They don’t care about how they look or how fat they get, they only want to get really strong.

Bodybuilders train to get as big and lean as humanly possible with or without drugs.

If you’re training to look like Chris Pratt, then I’m guessing you’re training mainly for aesthetics and want a lean and muscular body that isn’t too overly muscular like a bodybuilder.

If this is you, then you need to focus on building muscle smartly. Don’t keep focusing on getting huge legs if you don’t want huge legs. If you want a more aesthetic look, then focus on broadening your shoulder by adding more side lateral raises to your routine.

And if you’re really determined to getting that lean aesthetic Chris Pratt look (I hope you are), I recommend checking out Superhero Shredding, my full-blown course on how to build a body like Chris Pratt without extreme workouts and ridiculously restrictive diets.

How do you guys plan on getting a body like Chris Pratt? Let me know in the comments.

P.S. I got a special gift for your guys. Click on the box below and enter your email and I’ll send you a 3 day workout routine to get a body like Chris Pratt 100% FREE.


  1. KC"Starlordintraining" says

    This is an awesome article and I dont believe it shows ay “unrealistic” results or expectations. Depending on starting point this may be very attainable in 6 months. Best advice I can give only because i finally learned it myself was count your calories. I never believed it would make such a difference. It forces you to evaluate every nutritional choice you make and attempt to justify it. I am down 15 lbs and no where near done. I have also incorp regimented cardio 3 times a week now (C25K app if anyone is interested) and just a jog on the other days and I feel great. Good luck to anyone else who also cinsiders themself a “Starlordintraining” as I do

    • Justin says

      I agree in part with counting calories, I hate doing it, but I did it for the first month so I that I could figure out proportions and how much I generally need to hit my goals, but whatever works, this is great practical advice. Again, have fun with it at the end of the day, and know that it takes time, but once you hit your goal, of getting in shape, getting fit is a whole ‘nother animal. Good luck to all!

  2. Mac says

    Hey Keith,
    I’m just starting back into working out. I am 32, 240 lbs, and have very little time to hit the gym with kids and family obligations. Any at home workout routines to get me started? Also, I’m having trouble finding a diet plan. Any pointers? Thank you.

    • Michael says

      I would recommend Focus T25. 25 minutes a day of nice intense workout. They even have the modifier person in the videos for people that can’t keep up early in the game. In addition to the exercises, they have a whole diet plan that you can try.

    • Gary says

      Mac I would invest in some home equipment. Nothing serious or space consuming. You can get a weight set from Walmart that allows you to bench, workout legs, abs and shoulders for around $120. That may be a high price but if you think of the cost that a gym membership accumulates, with gas added it, is a cheaper alternative.

  3. Tim Claiborne says

    Good for him, and the advice is solid, but much more impressed by transformations of everyday people than celebrities. Imagine someone came to you and said. “you have six months to get in the best shape of your life. It is now basically your full-time job.. You have unlimited time and financial resources for trainers, equipment, and nutritional supplements.” How hard would it be?

  4. Lee says

    It should be noted that he didn’t just go from fat to fit in 6 months. He got fit again, having previously (and recently) being in great shape. He was really fit in 2012, and then packed the weight on for a movie role. He has a history of being in good shape, and it’s unrealistic to think that someone without this background should be able to get that fit as quickly.

  5. Garrett says

    So many mixed messages.. decrease your calories, increase your calories… lose 60 pounds in 6 months but aim to lose no more than 1-2 pounds per week. I’m sick of the mixed fucking messages.

    • Keith says

      What mixed messaes.

      Decrease your cals to lose weight.

      Increase your cals to gain weight/muscle.

      Lose 1-2 pounds per week which can lead to 60 pounds over a 6 month period.

      Why is that confusing?

      • Zim says

        Keith needs basic arithmetic lessons. 2lbx4weeks=8lb/month ….8lbx6months=48lb. This is with a max of 2lb cut a week…..just saying

        • Keith says

          you’re absolutely right, my math suck :p

          I was just trying to simplify the stuff for the other guy. But 6 months is still a great timeframe to really transform your body.

  6. DJLegacy2k5 says

    I love how these sites have the title and main topic of “How Chris Pratt lost 60 pounds in 4 to 6 months” (some article about Chris say he had 4 months some say he had 6) and they claim that you can also lose 60 pounds in just 16 to 24 weeks….But then they always tell you to only lose 1 or 2 pounds per week…Hey do the math, losing 1 to 2 pounds per week will not add up to 60 pounds lost in 4 to 6 months…MANY celebs and even regular people that eat healthy, keep their calories low but not starving and have the time to put in the workout 6 days a week have all lost around this much weight in the same time frame which just goes to prove that the human body CAN lose more than 2 pounds per week, safely and healthy if done the RIGHT WAY. I hate the 2 pound per week max rule because not only is it BS but it also makes people that lose more than 2 pounds per week think that they are doing something BAD to themselves when really if they are doing things the right way, may actually just be getting amazing results…Bottom line, if you keep your calories and protein intake at a manageable level and you are not losing a lot of muscle mass and strength than you may be able to lose more weight than 2 pounds per week, especially if you have a higher body fat percentage when you are starting out. If you are already lean than it will be SUPER hard to lose any more than that but the blanket statement of 1 to 2 pounds per week and anything more is unhealthy is a BS statement that I wish people would stop throwing out there at people.

    • Keith says

      Hey I’m just reporting on what chris pratt said. It’s all dependent on your STARTING weigh. If you are heavier you can lose more than 2 pounds per week. Otherwise, as you get closer to your goal weight, weight loss will begin to crawl to 2, 1, or even 1/2 pound per week.

  7. Mick says


    I would like to get big. Obviously. I haven’t been to a gym in about two years. I’m 17 and skinny. I’ve done pull-ups and push-ups everyday for a few weeks. I know that’s not much so I’m not surprised that I’m still skinny. I’m also aware that anything I do will have a positive impact on me, but I was wondering if you think that doing the three day Chris Pratt workout along with the Brad Pitt workout done once a week will help? Or is that just overkill?

  8. Jaq says

    Quote: “I don’t know exactly what Chris Pratt’s workout consisted of but your workouts shouldn’t be overly complicated.”

    And at the end of the article:

    Bonus: Download the FREE Chris Pratt Workout Routine.

    Get caught out much?

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