Celeb health

Chris Pratt Workout Routine, Diet Plan & Body Measurement 2023

Chris Pratt

Christopher Michael Pratt “Chris Pratt” is a well-known American actor and comedian in both television and action movies. He rose to prominence for his television characters, particularly as Andy Dwyer in the NBC sitcom Parks and Recreation (2009 to 2015). He acquired critical acclaim and was named for the Critics’ Choice Television Award for Best Supporting Actor in a Comedy Series in 2013. His birthday is June 21, 1979, and he was born in Virginia, Minnesota, United States.

Here Chris Pratt’s Workout Routine, Chris Pratt’s diet plan, Chris Pratt’s Height, Chris Pratt’s Weight, and Chris Pratt’s Body Measurement are described in detail.

Chris Pratt’s Body Measurement (Body Stats)

Talking about Chris Pratt’s height and weight. He stands at 6 ft 2 inches and weighs around 101 kg. Moreover, he has light brown and green eyes.

Height6 ft 2 inches or 188 cm
Weight101 kg or 223 lbs
Chest Size44 inches
Waist Size34 inches
Eye ColourGreen
Hair ColourLight Brown

Workout Principles

Chris Pratt desired to pack more muscles while becoming a learner and fitter. He trained for five months under Gaver’s instruction with incredible discipline, exercising out 4 to 6 sessions per week. Within Chris’ routine, he generally has three days he rests from the exercise.

Also, read about Harry Styles’s Workout Routine & Diet Plan

Chris Pratt’s Workout Routine

Chris Pratt remarkably ditched a severe amount of fat by combining an intense exercise regimen designed by his instructor Duffy Gaver and a diet plan produced by nutritionist Phil Goglia with 3 to 4 hours of regular, consistent hard work.

Here is Chris Pratt’s workout routine:-

Monday: Back, Biceps, and Abs

Pratt shows 11 workouts within this routine but for a total of 4 sets and 12 reps.

Here’s Chris Pratt’s back, biceps, and abs way:-

  1. Stretch (10 Minutes Jog on Treadmill)
  2. Exercise (4 sets of 10, 8, 5, 3 reps)
  3. Pull-ups (4 sets, ten reps)
  4. Lateral Pull Downs (4 sets, 10 reps)
  5. Hammer Strength Row (4 sets, 12 reps)
  6. Heavy Dumbbell Row (4 sets, 12 reps)
  7. A. Hammer Curls (3 sets, 12 reps)
  8. B. Barbell Curls (3 sets, 12 reps)
  9. Planks (3 sets, 60 seconds)
  10. Hanging Leg Raises (3 sets, 15 reps)
  11. Sit-ups (3 sets, 25 reps)

Tuesday: Chest and Triceps

On Tuesday, Chris focuses his chest and triceps. There are 8 different workouts within Pratt’s chest and triceps routine.

Here’s Chris Pratt’s chest and triceps routine:-

  1. Stretch (10 Minutes Jog on Treadmill)
  2. Bench Press (4 sets of 10, 8, 5, 3 reps)
  3. Incline Bench (4 sets, 12 reps)
  4. Flys (4 sets, 12 reps)
  5. Dips (3 sets, Failure)
  6. Tricep Pushdown (4 sets, 12 reps)
  7. Hammer Strength Bench (4 sets, 12 reps)
  8. Cable Kickbacks (4 sets, 12 reps)

Wednesday: Active Recovery Day

On Wednesday, Pratt has an active recovery day, meaning he speaks, walks, and rests.

Thursday: Legs

On Thursday, Pratt strikes his legs routine for 7 workouts. Each workout is shown for varying set and rep ranges.

Here’s Chris Pratt’s legs routine:-

  1. Stretch (10 Minutes Jog on Treadmill)
  2. Back Squat (4 sets of 10, 8, 5, 3 reps)
  3. Leg Press (4 sets, 12 reps)
  4. A. Weighted  Lunges (3 sets, 12 reps)
  5. B. Kettlebell Straight Leg Exercise (3 sets, 12 reps)
  6. Standing Calf Raises (4 sets, 12 reps)
  7. Glute Bridges (3 sets, 10 reps)

Friday: Shoulders and Traps

On Friday, Chris strikes shoulders and traps exercise routine by doing 9 different workouts with 10 to 12 reps.

Here is Chris Pratt’s shoulders and traps routine:-

  1. Stretch (10 Minutes Jog on Treadmill)
  2. Military Pin (4 sets, 12, 10, 8, 5 reps)
  3. Lateral Raises (4 sets, 12 reps)
  4. Rear Delt Flys (4 sets, 12 reps)
  5. Front Raises (3 sets, 10 reps)
  6. Barbell Shrugs (4 sets, 10 reps)

Superset 1

  1. A.One Arm Dumbbell Snatch (3 sets, 10 reps)
  2. B. Kettlebell Swing (3 sets, 10 reps)
  3. Dumbbell Shrugs (3 sets, 10 reps)

Saturday and Sunday: Rest

  1. Both Saturday and Sunday are worn for rest.

Chris Pratt’s Diet Plan

Peatt increased his daily caloric and water intake. He gave up all unhealthy habits and switched to nutritious foods such as veggies, fruits, nuts, and seeds.

The staples of his weight loss diet incorporated a lot of protein-rich foods like steak, fish, chicken breast, whole eggs, and low-carb foods such as brown rice, sweet potatoes, broccoli, spinach, oatmeal, and berries.

Here is Chris Pratt’s diet plan:-


  • Whole eggs
  • Chicken breast
  • Fish
  • Steak


  • Broccoli, spinach, and other green vegetables
  • Sweet potatoes
  • Brown rice
  • Steel-cut oatmeal
  • Berries


  • Fast grass-fed butter
  • Coconut oil
  • Avocado
  • Nuts


Chris Pratt uses the following supplements to support fuel his gains:-

  • Whey Protein
  • Testosterone Booster
  • Fat Burner
  • BCAA

FAQ about Chris Pratt’s Workout Routine & Diet Plan

What was Chris Pratt’s workout?

  • Pratt’s workouts incorporated P90X, running, swimming, boxing, kickboxing, and he even ended a triathlon.

Who trained Chris Pratt?

  • Duffy Gaver is the coach of Chris Pratt.

How many calories does Chris Pratt eat a day?

  • Chris Pratt usually eats 4,000 calories a day.

Also, read about Niall Horan’s Workout Routine & Diet Plan.