MEN'S FITNESS cover guy Chris Pratt dropped more than 60 pounds in six months for his role as Peter Quill in the highly anticipated summer film Guardians of the Galaxy. A combination of a carefully calculated diet plan courtesy of nutritionist Phil Goglia, an intense training regimen designed by personal trainer Duffy Gaver and Pratt's hard work resulted in the ripped physique you see in the selfie that lit up the Internet. Gaver trained Pratt for five months starting in February 2013 with 4-6 sessions a week and Pratt would do extra workouts on his own if he felt up to it.
"Chris' athleticism is amazing, he is incredibly disciplined and his work ethic is phenomenal. " says Gaver. "He isn’t the client you have to push; He is the type of client you have to pull down. If you were to walk into the gym when he was training, you would have thought for sure you’ve got a guy getting ready for the NFL Combine."
Gaver says the first two months were bodybuilding type workouts, the next two months were equal parts bodybuilding and conditioning and the last month was mainly conditioning consisting of cardio circuits, swimming, mountain biking, and faster timed sessions. The conditioning workouts often contained a treadmill/rower circuit mixed in with weightlifting or calisthenics. In terms of goals, Pratt had knew exactly how he wanted to look.
"He wanted more muscle, to be much leaner, and to be more fit," says Gaver. "He wanted to do justice to the role."
Check out how Pratt got in otherworldy shape with these upper body and conditioning workouts and for more on Pratt and his journey to becoming the Star Lord read our cover story in the July/August issue of MEN'S FITNESS.
Chris Pratt Ready to Go Galactic >>>
THE WORKOUT >>> [PAGE 2]
WORKOUT 1
THE WARMUP
Treadmill - 10 min at 5.0 speed.
Pullups
Sets: 3
Reps: 5
Pushup
Sets: 3
Reps: 10
Squat
Sets: 3
Reps: 15
THE WORKOUT
Lat pulldowns
Sets: 6
Reps: 140lbsx20, 150lbsx15, 185lbsx15, 15, 12, 12
Dumbell rows
Sets: 5
Reps: 80lbsx20, 90lbsx15, 100lbsx12, 12, 12
Barbell curls
Sets: 75lbsx15, 15, 15, 15, 15, 65lbsx10 (5 push ups after each set)
Dumbbell concentration curls
Sets: 3
Reps: 25lbsx10, 10, 9
AB CIRCUIT
Situps
Crunches
Side Crunches
WORKOUT 2
Five rounds
800-meter run
15 cleans (95lbs)
10 bench press (205 lbs)
5 box jumps (30" box)
OVERALL PROGRESS
In 5 Months:
Maximum Pullups went from 7 to 30
Maximum Deadlift went from 225 to 315
Mile Run time went from 8:3 to 5:5
Behind the Scenes: Chris Pratt's July/August Cover Shoot >>>