CHRIS HEMSWORTH WORKOUT

Playing the role of Thor required Chris Hemsworth to make tremendous changes in his body in order to become fit for the big role.

The Chris Hemsworth Workout (aka Thor workout) includes a lot of factors, but the most essential elements of this workout is performing heavy lifts in order to achieve more muscle mass.

Similar to Jason Momoa who played the role of Conan the Barbarian, Hemsworth lives a surfer’s lifestyle and body prior to getting the role as the super hero. Hence, Chris had tons of working out to do. For two months, Chris Hemsworth workout focuses on 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.
Chris Hemsworth workout

During the workouts, Chris Hemsworth got his heart rate up to 190 beats per minute, while under the supervision of trainer Mike Knight.
The three workouts involving the (arms, legs, and chest) are created to enhance muscle mass prior to continuing to a more intense workout which usually makes use of kettle bells in order to achieve the cut. The man who developed the Thor workout named Duffy Gaver also incorporated cardio and ab circuits to help Chris achieve the Thor body he wish to have.

Chris Hemsworth Workout Routine (Thor)

(Click each Tabs to show Workouts)

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
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
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
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
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

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.

  • Kettlebell Workouts
  • Kettlebell Squats
  • Kettlebell Snatches
  • Kettlebell Cleans
  • Kettlebell Swings
  • Turkish Get-Ups
  • Kettlebell Windmills
  • Sledgehammers
  • Nautical Ropes
  • Log presses
  • Prowler Sprints
chris hemsworth workout
Chris Hemsworth workout

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

Showing 2 comments

  • Harrison
    Reply

    Are their numbers of sets and reps available for this workout? It does say low rep high weight, so is that 8-10 reps per exercise?

  • maillot Lyon
    Reply

    Very informative article post.Really thank you! Will read on…

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