The Chris Pratt Workout 2

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Chris-Pratt-Workout-2

The workout we have come up with today to post is the Chris Pratt Workout! This one is inspired by the physique that Chris Pratt has built and maintained during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Chris Pratt Stats:

Height: 6’2
Weight: (approximate) 185 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

 

Chris Pratt Workout:

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 TRAINING

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

Training Volume: 

5+ days per week

Explanation:

This workout is inspired directly from workouts reprogrammed from Pratt’s coach, Gaver, and has been modified through interviews with him.  You can do this as is, or you can swap back and forth with his other programming.  Remember you can also program in CrossFit WODs which I’ll share below as well.

Superset Explanation:

Letters (A/B) represent a superset. So, you’ll perform both exercises back to back with no rest until you’ve performed all of the reps for both exercises – which equals 1 set.

Chris Pratt Workout Day 1: Back, Biceps, & Abs

Warm Up:

Stretch

10 Min Jog on Treadmill

Workout:

Deadlift

4×10,8,5,3

Pull Ups

4×10

Lateral Pull Downs

4×10

Hammer Strength Row

4×12

Heavy Dumbbell Row

4×12

Superset 1

A. Hammer Curls

3×12

B. Barbell Curls

3×12

Planks

3×60 seconds

Hanging Leg Raises

3×15

Sit Ups

3×25

Chris Pratt Workout Day 2: Chest & Triceps

Warm Up:

Stretch

10 Min Jog on Treadmill

Workout:

Bench Press

4×12,10,8,5

Incline Bench

4×12

Flys (Cable or DB)

4×12

Dips

3xFailure

Tricep Pushdown

4×12

Hammer Strength Bench

4×12

Cable Kickbacks

4×12

Chris Pratt Workout Day 3: Active Recovery Day

On this day do something light that helps you remain active. I even prefer a nice 60 min brisk walk outside, or on the treadmill while reading.

You could even opt to add in one of the listed WODs (shown later) in one or two of your active recovery days.

Chris Pratt Workout Day 4: Legs Calves

Warm Up:

Stretch

10 Min Jog on Treadmill

Workout:

Back Squat

4×10,8,5,3

Leg Press

4×12

Superset 1

A. Weighted Lunges

3×12

B. Kettlebell Straight Leg Deadlift

3×12

Standing Calf Raises

4×12

Glute Bridges

3×10

Chris Pratt Workout Day 5: Shoulders & Traps

Warm Up:

Stretch

10 Min Jog on Treadmill

Workout:

Military Press

4×12,10,8,5

Lateral Raises

4×12

Delt Flys

4×12

Front Raises (DB or Cable)

3×10

Barbell Shrugs

4×10

Superset 1

A. One Arm Dumbbell Snatch

3×10

B. Kettlebell Swing

3×10

Dumbbell Shrugs

3×10

Chris Pratt Workout Days 6-7: Active Recovery Days

On this day do something light that helps you remain active. I even prefer a nice 60 min brisk walk outside, or on the the treadmill while reading.

You could even opt to add in one of the listed WODs (shown later) in one or two of your active recovery days.

Chris Pratt WODs and Intuitive Training

Explanation:

Chris Pratt doesn’t just train in one way.  He switches it up. He’s utilized programming like the first workout shown, the second, and also been seen doing CrossFit WODS and things similar (like the one shown above).  Here’s a list of CrossFit WODs you can program in, including Murph, which I’ll share both him and John Krasinski doing together.

Chris Pratt Hill Sprint Workout

3 mile trail run warm up (almost 5km)
3 x 120 yard hill sprints (110 metres)

Hit the couch for recovery.

CrossFit WOD Addition

Warm Up:

Stretch

Workout:

Complete one of these Crossfit WODs (make sure to vary them):

“Helen”

Three rounds for time:   
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)

“Eva”

Five rounds for time:
800m run
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)

“Grace”

For time: 
30 clean and jerks at 135 pounds

“Fight Gone Bad”

Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine

“Fran”

21/15/9 reps for time:    
Thrusters at 95 pounds
Pullups

 “Newport Crippler”

For time:
30 back squats loaded with your body weight equivalent
1-mile run

 “Karen”

For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)

Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00

7 Minutes of Burpees

In 7 minutes:
Do as many burpees as possible

“Murph”

For time:    
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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