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

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 Chris Hemsworth Workout Monday Routine - Chest / Back / Abs

Exercise Sets Reps Notes
1 Barbell bench press 3 8 to 12  
2 Dumbbell flys 3 8 to 12  
3 Bent-over row 3 8 to 12  
4 Bent-over lateral raise 3 8 to 12  
5 Weighted pull-ups 3 8 to 12  
6 Weighted dips 3 8 to 12  
7 Boxing (on bag) 1 15 mins
8 Boxing (on pads) 1 15 mins
9 Jump rope 1 15 mins
10 Forearm plank with leg lift 1 20
11 Cable crunch 1 20
12 Upper body Ab crunches 1 20
13 Reverse crunches 1 20
14 Roman chair leg raise 1 20
15 Oblique crunches 1 20
16 Side oblique crunches 1 20
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 Chris Hemsworth Workout Tuesday Routine - Legs

Exercise Sets Reps Notes
1 Barbell squat 3 8 to 12  
2 Stiff-legged deadlift 3 8 to 12  
3 Hamstring curls 3 8 to 12  
4 Leg extensions 3 8 to 12  
5 Seated leg curls 3 8 to 12  
6 Treadmill 1 15 mins  
7 Bike 1 15 mins
8 Elliptical 1 15 mins
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 Chris Hemsworth Workout Wednesday Routine - Abs / Arms

Exercise Sets Reps Notes
1 Weighted chin-ups 4 8 to 12  
2 Bicep curls 3 8 to 12  
3 Hammer curls 3 8 to 12  
4 Cable triceps extension 3 8 to 12  
5 Barbell french press (triceps) 3 8 to 12  
6 Mixed Martial Arts Routine 30mins 8 to 12  
10 Forearm plank with leg lift 1 20
11 Cable crunch 1 20
12 Upper body Ab crunches 1 20
13 Reverse crunches 1 20
14 Roman chair leg raise 1 20
15 Oblique crunches 1 20
16 Side oblique crunches 1 20
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 Chris Hemsworth Workout Thursday Routine - Chest / Back

Exercise Sets Reps Notes
1 Barbell bench press 3 8 to 12  
2 Dumbbell flys 3 8 to 12  
3 Bent-over row 3 8 to 12  
4 Bent-over lateral raise 3 8 to 12  
5 Weighted pull-ups 3 8 to 12  
6 Weighted dips 3 8 to 12  
7 Boxing (on bag) 1 15 mins
8 Boxing (on pads) 1 15 mins
9 Jump rope 1 15 mins
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 Chris Hemsworth Workout Friday Routine - Legs

Exercise Sets Reps Notes
1 Barbell squat 3 8 to 12  
2 Stiff-legged deadlift 3 8 to 12  
3 Hamstring curls 3 8 to 12  
4 Leg extensions 3 8 to 12  
5 Seated leg curls 3 8 to 12  
6 Treadmill 1 15 mins  
7 Bike 1 15 mins
8 Elliptical 1 15 mins
9 Forearm plank with leg lift 1 20
10 Cable crunch 1 20
11 Upper body Ab crunches 1 20
12 Reverse crunches 1 20
13 Roman chair leg raise 1 20
14 Oblique crunches 1 20
15 Side oblique crunches 1 20
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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 Plan Daniel 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.
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