Chris Pratt Jurassic World Workout

Jurassic World Workout | Thursday

Chris Pratt uses Thursday to work a smaller muscle group, his shoulders. The shoulder workout includes a superset that works the front, back and side. This means you do all three exercises together, then rest and do them again.

ExerciseSetsRepsNotes
Military Press710-8-6-5-4-3-3(Overhead Press)
Arnold Press412
Barbell Shrugs412
Lateral Raise312Superset
Front Raises312Superset
Rear Delt Flys312Superset

For the Arnold Press, Pratt starts by his arms facing towards himself, to add extra rotation during the exercise. Chris Pratt’s trainer says if you want to look amazing, you have to work out amazing. In his words, Duffy Gaver says:

If you want to Look Amazing, you have got to train amazing, eat amazing and sleep amazing.

Chris Pratt Jurassic World Shoulders Holding Dinosaur Tooth

Jurassic World Workout | Friday

The Jurassic World workout for Friday focuses on arms. Chris Pratt does the following:

ExerciseSetsRepsNotes
Barbell Curl310
Skull Crushers310
Preacher Curls310Superset A
French Curls310Superset A
Hammer Curls310Superset B
Triceps Rope Pressdown310Superset B
Wrist Curls320Superset C
Reverse Wrist Curls320Superset C

Chris Pratt’s arms workout has 3 supersets. He does 2 exercises in a row, without rest. Then, his trainer allows him to rest for 45-60 secs, before doing the same Superset 2 more times.

Chris Pratt Jurassic World Arms Saving A PersonThen, they move onto the next superset when you’re done with all 3 reps/sets. For hammer curls, Duffy Gaver makes sure Chris Pratt has a precise technique. He has him choke up on the dumbbells, which widens the thickest part of his biceps.

Chris Pratt Jurassic World Abs Workout

Unlike Guardians of the Galaxy, Chris Pratt wasn’t shirtless for Jurassic World. Still, he did this abs routine right after his daily workouts.

Exercise SetsTime/Reps
Plank360 secs
Hanging Leg Raises312
Side Plank360 secs
Toes to Bar312 (Go Slow)

Chris Pratt Jurassic World Cardio

The Chris Pratt Jurassic World workout is a continuation of his Guardians of the Galaxy workout. In Guardian, Pratt’s cardio workouts helped him drop over 60 pounds in eight months. He did this while eating over 4,000 calories a day to gain weight.

Chris Pratt Jurassic World Walking In JungleChris Pratt continued to do cardio workouts for Jurassic World. Having lost 60 pounds, he was determined to keep it off. Pratt did at least an hour of cardio, every day. When they came closer to filming, trainer Duffy Gaver says:

We started mixing things up and adding in circuit training and P90X workouts to help get him lean.

Chris Pratt says his Jurassic World cardio workouts consisted of:

  • P90X / running / swimming
  • boxing / kickboxing / biking
  • cardio circuits (below)

Cardio Circuit Workouts:

When filming for Jurassic World was only weeks away, Pratt increased the amount of cardio circuits he was doing, to burn fat. His trainer had him do 5 rounds of each exercise:

ExerciseSetsRepsNotes
Treadmill5 Rounds400 MetersSpeed Challenge
Burpees5 Rounds10 reps
Pullups5 Rounds10 reps
Pushups5 Rounds10 reps
Bodyweight Squats5 Rounds10 reps
Rowing Machine5 Rounds400 MetersSpeed Challenge
Ab Crunches5 Rounds25 reps
Hanging Leg Raises5 Rounds25 reps

In Muscle & Fitness Magazine, Duffy Gaver provided another one of Chris Pratt’s cardio circuits, which he had used previously for Guardians of the Galaxy.

Exercise Sets RepsNotes
Treadmill / Run5 Rounds800m1/2 mile each round
Clean 5 Rounds15Chris uses 95 lbs.
Bench Press5 Rounds10Chris uses 205 lbs.
Box Jumps5 Rounds5Chris uses 30 in.

Chris Pratt Jurassic World Videos

Chris Pratt at work in Jurassic World video clip:

Chris Pratt Instagram at the Jurassic World Premier:

Chris Pratt’s quick video at the Jurassic World Global Press Tour:

Chris Pratt’s Jurassic World Workout

Know anyone who might like to see how Chris Pratt got in shape for Jurassic World?

Chris Pratt Face

Know anyone interested in how Chris Pratt transformed his body from chubby Andy Dwyer, to a Hollywood A-Lister?

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