Chris Hemsworth Workout Routine & Diet Plan

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Chris Hemsworth Thor avangers WorkoutPlaying the role of Thor required Chris Hemsworth to make tremendous changes in his body to fill the shoes of such a big figure.

The Chris Hemsworth Workout (aka Thor workout) includes a lot of elements, but the most essential is performing the heavy lifts,  in order to build that thor muscle mass as quick as possible.

Similar to Jason Momoa who played the role of Conan the Barbarian, Hemsworth lives a surfer’s lifestyle and his body prior to getting the role was well defined, but quite lean. Hence, Chris had to his change up his cardio sessions in the surf, for some heavy lifting in the gym to add some muscle to his already impressive lean physique.

For two months, Chris’s training routine was centred around three essential core workouts created to improve his muscle mass. Performing low repetition, high weight lifts to enhance muscle mass was tough for him as he was shooting “Red Dawn” at the time.

The three workouts broken up into the arms, legs, and chest are created to enhance muscle mass prior to a more intense workout a few weeks out from shooting, which usually makes use of kettle bells in order to achieve a lean, cut look.

The celebrity trainer who developed the Thor workout named Duffy Gaver, also incorporated cardio and ab circuits throughout the program to help Chris achieve the chiselled mid section required to play Thor.

Chris Hemsworth Thor Workout Routine

Download a copy of this workout for easy viewing while you train.

 Chris Hemsworth Workout Monday Routine – Chest / Back / Abs

ExerciseSetsRepsNotes
1Barbell bench press38 to 12 
2Dumbbell flys38 to 12 
3Bent-over row38 to 12 
4Bent-over lateral raise38 to 12 
5Weighted pull-ups38 to 12 
6Weighted dips38 to 12 
7Boxing (on bag)115 mins
8Boxing (on pads)115 mins
9Jump rope115 mins
10Forearm plank with leg lift120
11Cable crunch120
12Upper body Ab crunches120
13Reverse crunches120
14Roman chair leg raise120
15Oblique crunches120
16Side oblique crunches120

 Chris Hemsworth Workout Tuesday Routine – Legs

ExerciseSetsRepsNotes
1Barbell squat38 to 12 
2Stiff-legged deadlift38 to 12 
3Hamstring curls38 to 12 
4Leg extensions38 to 12 
5Seated leg curls38 to 12 
6Treadmill115 mins 
7Bike115 mins
8Elliptical115 mins

 Chris Hemsworth Workout Wednesday Routine – Abs / Arms

ExerciseSetsRepsNotes
1Weighted chin-ups48 to 12 
2Bicep curls38 to 12 
3Hammer curls38 to 12 
4Cable triceps extension38 to 12 
5Barbell french press (triceps)38 to 12 
6Mixed Martial Arts Routine30mins8 to 12 
10Forearm plank with leg lift120
11Cable crunch120
12Upper body Ab crunches120
13Reverse crunches120
14Roman chair leg raise120
15Oblique crunches120
16Side oblique crunches120

 Chris Hemsworth Workout Thursday Routine – Chest / Back

ExerciseSetsRepsNotes
1Barbell bench press38 to 12 
2Dumbbell flys38 to 12 
3Bent-over row38 to 12 
4Bent-over lateral raise38 to 12 
5Weighted pull-ups38 to 12 
6Weighted dips38 to 12 
7Boxing (on bag)115 mins
8Boxing (on pads)115 mins
9Jump rope115 mins

 Chris Hemsworth Workout Friday Routine – Legs

ExerciseSetsRepsNotes
1Barbell squat38 to 12 
2Stiff-legged deadlift38 to 12 
3Hamstring curls38 to 12 
4Leg extensions38 to 12 
5Seated leg curls38 to 12 
6Treadmill115 mins 
7Bike115 mins
8Elliptical115 mins
9Forearm plank with leg lift120
10Cable crunch120
11Upper body Ab crunches120
12Reverse crunches120
13Roman chair leg raise120
14Oblique crunches120
15Side oblique crunches120

Chris Hemsworth Too Big for Thor. Kettlebells for fat loss.

After eight weeks of muscle building, the Chris Hemsworth workout had worked too well. He was too big for his costumes when it came time for filming. Although his director had told him to get as big as he could, Chris Hemsworth was told he was now too big.

In order to reduce his size, he tapped personal trainer Mike Knight of Art of Strength in order to get his body down to size for filming Thor. Mike Knight is known for his Kettlebell workouts, which are known to get you cut while maintaining muscle tone

Kettle bell Exercise Examples;

  • Kettlebell Squats
  • Kettlebell Snatches
  • Kettlebell Cleans
  • Kettlebell Swings
  • Turkish Get-Ups
  • Kettlebell Windmills
  • Sledgehammers
  • Nautical Ropes
  • Log presses
  • Prowler Sprints

 

Chris Hemsworth Diet Plan

In terms of what to eat, the Chris Hemsworth diet focused on lean protein and all kinds of produce. When Hemsworth got up to 235 lbs., he was eating 6000 calories a day.

  • egg whites
  • chicken
  • fish
  • steak
  • broccoli
  • spinach
  • potatoes
  • assorted vegetables
  • grains
  • nuts (including quinoa)
  • berries

Related Post

Daniel Craig Workout Routine & Diet PlanDaniel Craig has never failed to amaze everyone by getting into incredible shape for the latest James Bond sequel. The third installment to this action packed movie is entitled “Skyfall”. The first one was called “Casino Royale and the next sequel is the equally popular “Quantum of Solace”. Daniel Craig looked in magnificent physical condition for the first two movies.