Los Angeles Premiere Of Netflix s FUBAR Season 2 HOLLYWOOD, LOS ANGELES, CALIFORNIA, USA - JUNE 11: Austrian and American actor, former Governor of California, businessman, former politician, and former professional bodybuilder Arnold Schwarzenegger and American actor Chris Pratt arrive at the Los Angeles Premiere Of Netflix s FUBAR Season 2 held at the Netflix Tudum Theater on June 11, 2025 in Hollywood, Los Angeles, California, United States., Credit:Xavier Collin / Avalon United States, California, Hollywood, Netflix Tudum Theater PUBLICATIONxNOTxINxUKxFRAxUSA Copyright: xXavierxCollinx/xAvalonx 1010027207

Apr 2, 2026, 1:00 PM CUT

How Arnold’s Son-in-Law Chris Pratt Got Shredded for Guardians of the Galaxy: Complete Routine

To become Star-Lord for Guardians of the Galaxy, Chris Pratt underwent a famous body transformation. This required intense discipline and a specific, grueling routine that redefined his career.

Arnold Schwarzenegger's son-in-law, who started his on-camera journey around the early 2000's, gained popularity during his stint on Parks and Recreation. Pratt told Men’s Health US that five cheeseburgers were a regular thing for him.

“I lived in a constant state of ‘Oh, god. I’m freaking sick. I’ve eaten so much.’ And that was happiness at that time,’ he said.

Everything changed in 2011, when Pratt was preparing for his role in "Zero Dark Thirty" as a Navy SEAL. Intermittent fasting and a lean protein diet played a crucial role in this transformation for Pratt. But he had to gain back again for The Delivery Man in 2013.

GUARDIANS OF THE GALAXY, Chris Pratt, 2014. Walt Disney Studios Motion Pictures/Courtesy Everett Collection Walt Disney Co./Courtesy Everett Collection ACHTUNG AUFNAHMEDATUM GESCHÄTZT PUBLICATIONxINxGERxSUIxAUTxONLY Copyright: xWaltxDisneyxCo./CourtesyxEverettxCollectionx MCDGUOF EC101

Then, in 2014, before the release of Guardians of the Galaxy, he flaunted a set of six-pack abs in an Instagram post.

The workout that helped Chris Pratt get ripped

Pratt started with a quick full-body activation to get his heart and joints ready for the main workout. This warmup consists of:

Run: 10 minutes
Pull-ups: 3 sets × 5 reps
Push-ups: 3 sets × 10 reps
Squats: 3 sets × 15 reps

Workout 1: Back, biceps, and abs

Lat pulldown: 6 sets (20, 15, 15, 15, 12, 12 reps)
Dumbbell row: 5 sets (20, 15, 12, 12, 12 reps)
Barbell curl: 6 sets × 15 reps
Push-ups: 6 sets × 5 reps
Concentration curl: 3 sets × 10 reps

Workout 2: Abs Circuit (5 rounds)

A high-rep core circuit designed to build endurance and definition.

Sit-ups: 20 reps
Crunches: 20 reps
Oblique crunches: 20 reps each side

Workout 3: Cardio Power Circuit (3–5 rounds)

This is where conditioning meets explosive strength—expect fatigue.

Run: 0.5 mile
Power cleans: 15 reps
Bench press: 10 reps
High box jumps: 5 reps

Chris Pratt’s transformation wasn’t about shortcuts; it was about consistency and discipline. The routine shows what’s possible when training and mindset align, but the real difference comes from actually sticking to it.

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Written by

Proma Chatterjee

Edited by

Sagnik Bagchi