Chris Pratt Workout: From “Andy Dwyer” To Superhero

Chris Pratt Workout: Cardio and Conditioning Circuits

After he had gained enough muscle, the Chris Pratt Workout evolved into more cardio and conditioning circuit routines. These cardio routines, designed by Duffy Gaver, were able to aid Chris Pratt with his weight loss.


When it came time to start the fat-burning, weight loss segments to the Chris Pratt workout, Duffy Gaver added cardio circuits. Duffy Gaver’s Avengers Interview with where he talks about how he builds celebrity bodies and some of the templates he uses to get celebrities fit.

He provided this sample cardio circuit workout to He says he uses the same workout template for all his actors. So, it is likely that he used the same conditioning the Chris Pratt Workout. Duffy Gaver says:

The actor is usually busy in production meetings, or focused on their role. My job is to do the research, to think about their workout, their diet. They usually need the actor fit in 3 months.

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 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.

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

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 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.

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.

chris-pratt-guardians-workoutPick 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).

Goblet SquatAMAP8Superset A
PushupsAMAP8Superset A
Split Squat w/Offset LoadAMAP8Superset B
Hinge RowAMAP8Superset B
Push PressAMAP8Superset C
DeadliftAMAP8Superset 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.


On top of the cardio circuits Pratt says he continued to do 3-4 hours of cardio a day. Chris Pratt’s cardio workouts consisted of training with another Navy SEAL, Anthony Genova (Duffy Gaver’s assistant) doing:

  • P90X
  • running
  • swimming
  • boxing / kickboxing
  • mountain biking
  • trail running / hiking

When asked about his workout routine for Guardians of the Galaxy, Chris Pratt told Men’s Fitness it took:

Three or four hours a day of just consistent, a$$-kicking hard work.

All that hard work that Chris Pratt did paid off. Chris Pratt says that his goal of looking like a true Superhero finally came to fruition:

I can do 40-inch box jumps now. Action-hero physical stuff. Jumping that high feels really good … When you get in shape, the world around you becomes things you want to jump on and climb on.

Chris Pratt Zero Dark Thirty Workout

To play a Navy Seal, the Chris Pratt Zero Dark Thirty workout was grueling. Pratt told People Magazine he was doing 500 push-ups a day, worked out at the gym, ran five miles a day, but with a very bad diet. He tried to eat as little as possible. This made recovery, one of trainer Duffy Gavers’ points of emphasis, non-existent.

About the poor diet coupled with brutal conditioning for Zero Dark Thirty, Chris Pratt says:

I tore my body apart…I felt terrible afterwards, had to get shoulder surgery, and I wore myself down doing that because I didn’t have the proper coaching.

Chris Pratt had a much better diet for Guardians of the Galaxy. This allowed him to focus on recovery, which meant gaining muscle while burning fat.

Sources / More Reading For The Chris Pratt Workout

Throughout the Chris Pratt workout, trainer Duffy Gaver had high praise for Chris Pratt and his work ethic:

Chris’ athleticism is amazing, he is incredibly disciplined and his work ethic is phenomenal. 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. He wanted more muscle, to be much leaner, and to be more fit. He wanted to do justice to the role.

Chris Pratt Guardians of the Galaxy Videos

Chris Pratt at Comic-Con 2013 talking about Guardians of the Galaxy:

Chris Pratt cut scenes and interview for Guardians of the Galaxy:

And, of course, Chris Pratt’s Ice Bucket Challenge (With Wife, Anna Faris, and Mom, Kathy Pratt, up above) after a challenge from Disney CEO Bog Iger:

Last, an Unscripted Interview with the “Guardians of the Galaxy” cast, including Chris Pratt:

Share the Chris Pratt Workout


Share the Chris Pratt Workout with someone. Know anyone who can benefit from the Chris Pratt workout?

Or anyone just interested in how Chris Pratt got in shape for Guardians of the Galaxy?

Then share it with them below:


    • Focus on which is more important to you (losing weight vs. gaining muscle) and do that first. Then, follow that up with the other. Or, you can do the other one later in the day.

      So, if you do cardio circuits first (pick a workout from page 2), then finish with the bodybuilding workout the 1st page.

      • thanks chris i also enjoy more the cardio finishers than normal cardio so sometimes i do finishers or sometimes i do HIIT on the bike :D i add this finishers to my workout what is your opinion i was doing the Joe Manganiello magic mike workout:

        1-Burpee Ladder for Chest and Back day
        2-Farmers Carries variations for Legs and Triceps day: sometimes normal carries or Rack Carries
        3-this is like a crossfit WOD for Shoulders and Biceps day:
        3 Pull Ups
        5 Push Ups
        7 Air Squats
        As Many Round As You Can for 10 minutes

        • That's great to see you're incorporating parts of different workouts (Gerard Butler/Magic Mike/Superman) to come up with a plan you like. The only danger is coming up with a plan that's easier than the intended workout. But, I don't see that here. So, keep it up, it looks good!

  1. What do you mean Chris Pratt was told to “choke up” when doing curls? I am unfamiliar with this phrase.

    • Normally, we’re taught to always hold the weight in the dead center. But, this isn’t always true. I’ve noticed that celebrity trainers are always looking to change the angle of the exercise. When doing hammer curls, “choking up” means moving your hand as far up as you can. So, you’re essentially rubbing your hand next to the edge of the weight. Doing so changes the angle. The result is more of your secondary biceps muscles become involved. By choking up, and changing angles, working more muscle groups allows for bigger muscles.

      Another way to the angle would be to use an incline bench, instead of a normal bench. When I do DB Rows, I often do them on an incline bench. I notice this works the inner part of my lats. As a result, you get a more well-defined V-shape. Gunnar Peterson’s book, The Workout, has a ton of variations you can also try!

  2. Very interesting training he got but there is no way he could do this from the beginning. This is very high intensity training. It would be more helpful to write it for “gym starters” who are mainly focusing on weight loss. Also I dont know how about you guys but I dont have enough time to be 5+ times per week in a gym :D Moreover there is something called “rest” and it is also very important. There is no need to visit gym every day in a week even if you have a time to do that

Comments are closed.