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 Strip Set

Walking Lunge 4 20

Leg Extensions 3 20 Superset

Leg Curls 3 20 Superset

Standing Calf Raise 3 20 Superset

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 Speed Challenge

Ab Crunches 5 Rounds 25 reps

Hanging Leg Raises 5 Rounds 25 reps

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.