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1. Bodybuilding- Bulking Up Muscles / Weight Gain 2. Mix of Bodybuilding and Cardio – Lean Muscle / Weight Loss 3. Max Cardio – Weight Loss / Maintaining Body Weight

The Chris Pratt Monday Back Workout: Chris Pratt would also start each workout with a 10 minute treadmill workout. Men’s Fitnessclaims he got up to 5.0 on the treadmill. Exercise

Sets

Reps

Notes

Pullups

5

20/15/12/10/10

Superset

Pushups

5

20 each

Superset

Wide Grip Lat Pulldown

4

12 each

Hammer Strength Row

4

12 each

One-Arm Row

4

12 each

Back Hyperextensions

4

25/20/15/15

Weighted If You Can

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. The Chris Pratt Abs Workout: Exercise

Sets

Time/Reps

Plank

3

60 secs

Hanging Leg Raises

3

12

Side Plank

3

60 secs

Toes to Bar

3

12 (Go Slow)

Chris Pratt Tuesday Chest Workout The Chris Pratt Tuesday Chest Workout: Exercise

Sets

Reps

Notes

Bench Press

4

12-10-8-6

Go Up In Weight Each Set, With A Spotter

Bench Press

4

4

Heavy Weight

Incline Bench Press

4

12

Hammer Strength Bench Press

4

15

Weighted Dips

4

10

Superset (Make sure your elbows go 90 degrees)

Standing Cable Flys

4

12

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. Normally, you rest a minute between exercises. For a Superset, there is no rest. Duffy Gaver says his fitness approach isn’t hard, but it takes a three-legged approach: MY RECIPE FOR FITNESS ISN’T COMPLICATED. TRAIN AMAZING, EAT AMAZING AND SLEEP AMAZING. IT’S A THREE-LEGGED STOOL. YOU NEED TO DO ALL THREE TO GET THE RESULTS YOU WANT.

Chris Pratt Wednesday Legs Workout For the Legs Workout, you Superset the last three exercises. This means you do Leg Extensions, Leg Curls and Standing Calf Raises all at once. Rest one minute. Then, repeat this Superset. The Chris Pratt Wednesday Legs Workout: Exercise

Sets

Reps

Notes

Squats

7

10-8-6-5-4-3-3

Deadlifts

4

12-10-8-6

Leg Presses

1

Failure

Walking Lunge

4

20

Leg Extensions

3

20

Superset

Leg Curls

3

20

Superset

Standing Calf Raise

3

20

Superset

Strip Set

The Leg Press Strip Sets means that you start with as much weight as you can do just a few times. Duffy Gaver tries to get his clients to work up to 6, 45-pound weights on each side. 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. Talking about changing from being fat in Delivery Man to getting fit for Guardians of the Galaxy, Chris Pratt talks about his diet and work ethic: PEOPLE WANT TO KNOW WHAT THE SECRET IS. THE SECRET IS YOU CAN’T DO IT IN A MONTH. IT TAKES 8 MONTHS, AND/OR A YEAR, OR A LIFETIME….OF CONSISTENCY, WORKING OUT EVERY SINGLE DAY, AND EATING PROPERLY AND TRULY FEEDING YOURSELF. NOT STARVING, BUT GIVING YOURSELF PROPER NUTRITION TO HEAL. YOU HAVE TO BURN OFF ALL THE CRAP YOU PUT IN YOUR BODY. AND THEN YOU HAVE TO REPLACE IT WITH REALLY GOOD FOOD, AND FUEL. AND IT TAKES A LONG TIME, BUT REALLY, 8 MONTHS ISN’T A LONG TIME. TIME IS GOING TO GO BY JUST AS FAST, WHETHER YOU’RE WORKING OUT OR NOT. SO, WHO DO YOU WANT TO BE IN 8 MONTHS?

Chris Pratt Abs Workout (Wednesday) The Chris Pratt Abs Workout: Exercise

Sets

Time/Reps

Plank

3

60 secs

Hanging Leg Raises

3

12

Side Plank

3

60 secs

Toes to Bar

3

12 (Go Slow)

Thursday Shoulders Workout The Chris Pratt Thursday Shoulders Workout: Exercise

Sets

Reps

Notes

Military Press

7

10-8-6-5-4-3-3

(Overhead Press)

Arnold Press

4

12

Barbell Shrugs

4

12

Lateral Raise

3

12

Superset

Front Raises

3

12

Superset

Rear Delt Flys

3

12

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. Trainer Duffy Gaver talks about the Chris Pratt workout routine: HE’D LIFT WEIGHTS FOUR OR FIVE TIMES A WEEK FOR AN HOUR AT A TIME. FOR THE FIRST FEW MONTHS IT WAS MAINLY TRADITIONAL BODYBUILDING SESSIONS TO ADD SIZE, TARGETING SPECIFIC MUSCLE GROUPS ON SEPARATE DAYS. TOWARDS THE END WE STARTED MIXING THINGS UP AND ADDING IN CIRCUIT TRAINING AND P90X WORKOUTS TO HELP GET HIM LEAN.

Friday Arms Workout The Chris Pratt Friday Arms Workout: Exercise

Sets

Reps

Notes

Barbell Curl

3

10

Skull Crushers

3

10

Preacher Curls

3

10

Superset A

French Curls

3

10

Superset A

Hammer Curls

3

10

Superset B

Triceps Rope Pressdown

3

10

Superset B

Wrist Curls

3

20

Superset C

Reverse Wrist Curls

3

20

Superset C

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. Abs Workout Chris Pratt’s Abs Workout: Exercise

Sets

Time/Reps

Plank

3

60 secs

Hanging Leg Raises

3

12

Side Plank

3

60 secs

Toes to Bar

3

12 (Go Slow)

Even while doing the bodybuilding phase, Chris Pratt was really focused on weight loss. Having gained 60 lbs. of fat for Delivery Man, Pratt decided to do 3-4 hours of cardio a day. Pratt says his cardio workouts consisted of: 

P90X, running, swimming, boxing/kickboxing

Chris Pratt Total Body Circuit For the Chris Pratt Total Body Circuit, do 5 rounds in Circuit/Superset fashion. Duffy Gaver shared this workout with Bodybuilding.com. 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. Exercise

Sets

Reps

Notes

Treadmill

5 Rounds

400 Meters

Speed Challenge

Burpees

5 Rounds

10 reps

Pullups

5 Rounds

10 reps

Pushups

5 Rounds

10 reps

Bodyweight Squats

5 Rounds

10 reps

Rowing Machine

5 Rounds

400 Meters

Ab Crunches

5 Rounds

25 reps

Hanging Leg Raises

5 Rounds

25 reps

Speed Challenge

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! Duffy Gaver says:

FITNESS ISN’T OUT THERE FOR YOU TO GO BUY. YOUR INTENSITY, HOW YOU ATTACK THE WORKOUT, IS EVERYTHING. YOU GO IN THERE AND YOU JUST CRUSH IT.

Metabolic Cardio Circuit In the July Issue of Muscle & Fitness Magazine, Duffy Gaver provided us with this metabolic cardio circuit. It is another one of Chris Pratt’s cardio and conditioning circuits: Exercise

Sets

Reps

Notes

Treadmill / Run

5 Rounds

800m

1/2 mile each round

Clean

5 Rounds

15

Chris uses 95 lbs.

Bench Press

5 Rounds

10

Chris uses 205 lbs.

Box Jumps

5 Rounds

5

Chris uses 30 in.

As it says, perform the metabolic cardio circuit 5 times through. Asked about the secret to his success, trainer Duffy Gaver says:

HARD WORK, DEDICATION AND MAKING THE RIGHT CHOICES, WHICH IS ALL YOU CAN ASK FOR AS A TRAINER. IF I COULD DO THE TRAINING FOR MY CLIENTS I WOULD, BUT I CAN’T. THE DISCIPLINE AND DRIVE HAS TO COME FROM THEM, AND PRATT WAS EXCELLENT IN THIS REGARD.

Pick 2 Cardio Circuit An interview with Duffy Gaver regarding Chris Hemsworth and his workouts, reveals a few more cardio circuits that Chris Pratt likely used (since they shared the same trainer). Duffy Gaver would pick 2 of these 3 Supersets. You do as many “rounds” of the superset that you can in 10 minutes. Rest 1 min. Move onto the next superset (and go another 10 minutes). Again, you want to time yourself. This way you can race against the clock for your best time. Repeat until you’ve done each Superset twice (40 minutes of cardio circuits total). Exercise

Sets

Reps

Notes

Goblet Squat

AMAP

8

Superset A

Pushups

AMAP

8

Superset A

Split Squat w/Offset Load

AMAP

8

Superset B

Hinge Row

AMAP

8

Superset B

Push Press

AMAP

8

Superset C

Exercise

Sets

Reps

Notes

Deadlift

AMAP

8

Superset C

AMAP=As many as possible, because you want to do as many round as you can in 10 minutes. If you pick Superset A and B, then you would alternate 8 reps of each exercise in Superset A for 10 minutes. Then, you would rest one minute. Then, you would move onto Superset B, doing as many round as possible of 8 reps of each exercise. Duffy Gaver says that when you’re doing cardio circuits:

YOUR INTENSITY, HOW YOU ATTACK THE WORKOUT IS THE MOST IMPORTANT THING. Talking about these cardio circuits, Duffy Gaver mentions his favorite tool:

BRINGING A STOP WATCH TO A WORKOUT IS MY FAVORITE NEW THING. YOU CAN CHANGE UP ANY KIND OF WORKOUT BY TIMING YOURSELF. AND GOING FASTER THE NEXT TIME.