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Jurassic World: Chris Pratt Workout

There’s few Hollywood transformations over the past decade as iconic as Chris Pratt’s. From the cuddly, lovable Andy Dwyer in Parks and Recreation to the chiseled, dinosaur fighting Owen Grady in Jurassic World – Chris Pratt has had every body type imaginable, which demonstrates with some hard work and dedication, these kind of transformations are very achievable.

With summer rearing its head and the recent release of Jurassic World: Fallen Kingdom, now’s the perfect time to get stuck into the latest dino-taming workout and get yourself fighting fit for summer!

CHRIS PRATT’S PHYSIQUE

  • Height: 6’2
  • Weight: 223lbs (previously over 300 lbs)
  • Chest: 46’
  • Wait: 35’
  • Biceps: 16’

Pratt’s weight loss before his Jurassic World debut was over 60lbs in six months. While you might not be toning up for a blockbuster performance, the success of this training routine is more than tempting!

So what’s the difference between Chris Pratt’s physique and other examples of the ‘ideal’ male body? Simple – Pratt’s physique is much more balanced and attainable compared to that of other Hollywood stars. While he’s in great shape, his workout routine and muscle mass are still achievable – even if you can’t afford to dedicate 12 hours a day to fitness and nutrition! With a bit of planning and preparation, you can easily implement Pratt’s training plan.

Also, it’s important to remember Chris Pratt wasn’t a fitness fanatic from day one. His dramatic transformation came about over a short period of time after he had set a concrete goal. So if you want to transform from your own version of Andy Dwyer to a T-Rex fighting Owen Grady, this is the perfect start. From regular dude to blockbusting physique!

PREHISTORIC PRINCIPLES FOR A GREAT PHYSIQUE

Before and during his work on Jurassic World, Pratt was working with world-class trainer Duffy Gaver – the same trainer who was responsible for getting his Avengers co-star Chris Hemsworth ready for his role as Thor. Those are some bulky credentials!

SET REAL GOALS AND A REAL DEADLINE

While Pratt’s deadline was the first action on set, yours might be a specific date, beach holiday or those new year goals that have been gathering dust. Whatever your deadline might be, set it in stone. Having precise goals with a set timeframe will help keep you motivated.

PRIORITISE BEING ACTIVE MOST DAYS

Remaining active, even when you aren’t training, is one of the most important principles of Pratt’s training schedule. Your body is made to move – even if it’s not intense. Something you’d know if you were working at a murder-lizard zoo.

Make recovery days active recovery days by heading outdoors when possible. Walking your dog (or pet raptor), jogging or riding a bike are all preferable to sitting on the sofa.

DIAL IN YOUR NUTRITION

Chris Pratt’s workout routine is only a small part of his fitness puzzle. While in preparation, Pratt had to make sure his diet was as well regulated as his gym time – consuming nutrient dense whole foods as a priority. You don’t lose 60lbs by accident, so being serious about your training and diet will be key to your own transformation.

TRAINING TO TAME THE T-REX: CHRIS PRATT TRAINING PLAN

Chris Pratt’s full training cycle leading up to Jurassic World followed a classic bulk-cut cycle.

Phase one involved gaining quality muscle. Phase two introduced more cardio for weight loss and preserving lean muscle. Phase three was all about shredding down. During the final phase of this cycle Pratt was completing as many as four hours of cardio a day – that’s intense!

The workouts below are examples of Phase two – this is the phase you should focus on to achieve a healthy and balanced ‘Chris Pratt’ physique. You can keep this type of workout up 365 days a year.

THE WARM UP:

This should be at the start of every trip to the gym to ensure you’re primed for your workout.

  • Treadmill run: at a comfortable speed for 10minutes
  • Push-ups: 3 sets, 10 reps
  • Air Squats: 3sets, 15 reps

DAY 1: BACK AND BICEPS

  • Pull up: 4 sets to failure
  • Seal row: 4 sets of 12-15 reps
  • Superset 1 (3 rounds):
    • Supinated row: 10 reps
    • DB reverse flye: 12 reps
  • Superset 2 (3 rounds):
    • DB rows: 10 reps
    • Cable reverse flye: 15 reps
  • Cable curl: 4 sets to failure

DAY 2: CHEST, SHOULDERS AND TRICEPS

  • Slow DB fly: 2 sets of 10 reps (super light weights – focus on going slower, not heavier)
  • Bench press: 3 sets of 6 reps
  • Incline DB press: 3 sets of 10 reps
  • Superset 1 (3 rounds):
    • Seated DB overhead press: 8 reps
    • Lateral Raises: 12 reps
  • Superset 2 (3 rounds):
    • Cable fly: 12 reps
    • Tricep pushdown: 12 reps

DAY 3: LEGS

  • Bulgarian Split Squat: 4 sets of 8 reps
  • Deadlift: 4 sets of 6 reps
  • Single-Leg Leg Press: 2 sets of 10 reps
  • Walking Lunge: 2 sets of 8 reps (each leg)
  • Hamstring Curls: 3 sets of 15 reps
  • Leg Extensions: 3 sets of 20

EVERYDAY

Two areas you need to work on everyday are your core and cardio. They might not be your favourite, but they’re your body’s favourite as they contribute to getting in shape, washboard abs and building your athletic abilities.

ABS:

  • 20sec plank: 10min EMOM (every minute, on the minute)
  • 15sec side plank: 10min EMOM
  • 15 lying leg raises: 10min EMOM

CARDIO:

Try to include some HIIT cardio in your workout schedule.

Below is an example of a great TABATA style workout. TABATA workouts mean high intensity for intervals of 20s, with 10s rest in between each exercise (i.e. 20s on, 10s off).

HIIT workout – 20 seconds work, 10 seconds rest between exercises, totalling 4 minutes (repeat 2-3 times with two minutes rest between rounds).

  • Mountain climbers
  • Pushups
  • Jumping lunge
  • Battle ropes
  • Med ball slam
  • Burpees
  • Leg lifts
  • Bodyweight squats

LET’S RECAP

The most important thing when it comes to obtaining a body that is ready to tame raptors is consistency. Pratt prioritised remaining active every single day on the lead up to shooting Jurassic World and this was the key to his physique transformation.

Keeping yourself motivated can be hard work, but Pratt’s journey is proof that a serious change is possible for the average guy – it might just take you a little longer than him… unless you fancy four hours of cardio a day!


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