Chris Pratt is one of the hottest, up-and-coming leading men in Hollywood thanks to his role in the hit Marvel Comics adaptation “Guardians of the Galaxy.” Playing the role of Star Lord, Pratt was undoubtedly the big star in the movie which went on to become the top grossing flick of 2014.
In preparation for that flick, Pratt shed more than 60 pounds in half a year. He worked out intensely in the gym, while a nutritionist made sure he got the right nutrients. He trained for five months, even hitting a peak of six sessions a week in February of 2013.
For the first two months of his training, Pratt concentrated on body-building type of workouts. The next two months were dedicated on improving his cardiovascular endurance. The last month consisted mainly of cardio circuits.
Here is a sample of his workout program.
Pratt would begin by warming up by spending 10 minutes on a treadmill, with the speed set at 5.0. After that, he would to 3 sets of pull-ups, with each set having five repetitions. He then proceeds to do 10 repetitions and 3 sets of push-ups, and 15 repetitions and 3 sets of squats.
The push ups serve as a warm-up exercise that activates the upper body muscles. Doing so would help Pratt lift more weights and prevent injury. Pull-ups are also traditionally used as a warm-up for exercises offering greater resistance. Squats, on the other hand, warm up various muscle groups in the upper and lower torsos.
Pratt proceeds to the workout proper. He begins with six sets of lateral pull downs. Starting with a load of 140 pounds, Pratt would have to do 20 repetitions of the exercise. He then increases the load to 150 pounds and attempt to make 15 repetitions. Load is then increased further to 185 pounds, with repetitions from 15, 15, 12 and 12.
The next exercise is dumbbell rows. He has to complete five sets of this drill. He starts with 20 reps of the exercise using an 80 pound dumbbell. Resistance is increased to 90 pounds with repetition decreased to 15, and then 12 reps for a 100 pound dumbbell. The last two sets of the exercise would have him using the same weight.
Pratt continues with six sets of dumbbell curls, beginning with a 75 pound barbell. He has to make 15 reps of the exercise using the same dumbbell for the first four sets, with the resistance lowered to 65 pounds and 10 repetitions for the final set. After each set, Pratt would have to drop to the floor and make five push ups.
He finishes his strength training exercises with three sets of dumbbell concentration curls. A great exercise for sculpting the arms, dumbbell concentration curl particularly works out the brachialis muscle which flexes the elbow joint. According to a study made by the American Council on Exercise, dumbbell concentration curls are 97 percent effective in targeting the biceps, better than other exercises like barbell curls and incline curls.
For this workout, Pratt has to do three sets using a 25 pound dumbbell. First two sets require 10 repetitions with the last set at 9 reps.
Pratt then ends the workout with abs circuit consisting of situps, crunches, and side crunches. Each exercise would have to be repeated 15 to 20 times. Ideally, the exercises should be performed continually or without rest. After completing the circuit, he can rest for two to three minutes before completing the circuit for a second time.
The second workout that Pratt usually performed in preparation for his role in the movie Guardians of the Galaxy consisted of the following exercises:
- 800 meter run
- Bench Press
- Box Jumps
This workout is a combination of bodybuilding and cardiovascular exercises.
After warming up, Pratt would sprint as fast as he can to complete a 800 meter run to improve his cardiovascular endurance.
He then does 15 cleans using a 95 pound barbell. Also known as a squat clean, this exercise targets the hamstrings. It is also effective in working out other muscles like the calves, glutes, shoulders, quadriceps, and lower back.
Pratt continues the workout with 10 repetitions of bench press using a 205 pound barbell. He finishes the workout with five box jumps. This exercise is a proven way of building a leaner and more athletic physique. In his workout, Pratt would use a plyometric box measuring 30 inches. He has to complete 5 jumps on this box.
Pratt’s workout was very effective as proven by how he was able to lose 60 pounds in six months for the role of a lifetime. Today Pratt remains committed to working out by following this workout program.