Simple Chris Hemsworth Workout

Chris Hemsworth workout is a combination of weight training and high intensity interval training.

How did Chris gain such a muscle and weight? He says, "I feel as if I've been busy, but all I've been doing is eating all day, Eating when you're not hungry and taking in that amount of food is exhausting." Chris continues talking about Thor workout, “In the comic strip Thor looks to be around 500lb, so obviously that wasn’t my goal, but it was very important for me to look the part and be as powerful as strong as I could while still maintaining that element of agility.”

For his routine for Thor he says, “The truth is there is no 5 minute quick routine. Unfortunately, it is what you don’t want to hear. Which is it’s a good hour or so in the gym every day. And, a very strict diet. And um, lots of weightlifting and good, old-fashioned bodybuilding. This time around it was a bit more functional training, boxing, some Muay Thai to get me looking rocky.”

Chris put on more muscle for his role as Thor. So if you want to look like Chris Hemsworth, you should focus on muscle definition.

Note: It is not an official Chris Hemsworth thor workout plan. You can see official plan on MensFitness website. So you can try following workout plan for same results.


(Rest Between each round)

Day 1: Back

Pullup: 5 sets/20, 15, 12, 10, 10 reps
Pushup: 5 sets/20 reps
Hammer Strength Row: 4 sets/12 reps
Heavy Dumbbell Row: 4 sets/12 reps
Hyperextension: 4 sets/25, 20, 15, 15 reps

Day 2: Chest

Barbell Bench Press: 4 sets/8-12 reps
Incline Bench Press: 4 sets/8-12 reps
Decline Bench Press: 4 sets/8-12 reps
Dumbbell Flys: 4 sets/8-12 reps
Weighted Dips: 4 sets/8-12 reps

Day 3: Legs

Squat: 7 sets/10, 8, 6, 5, 4, 3, 3 reps
Double Kettlebell Front Squats: 4 sets/8-12 reps
Leg Extension: 3 sets/20 reps
Leg Curl: 3 sets/20 reps
Standing Calf Raise: 3 sets/20 reps

Day 4: Shoulders

Military Shoulder Press: 3-5 sets/12 reps
Front Shoulder Raises: 3-5 sets/12 reps
Side Shoulder Raises: 3-5 sets/12 reps
Arnold Press: 4 sets/12 reps
Rear-Delt Flye: 3 sets/15 reps

Day 5: Arms

Barbell Curl: 3 sets/10 reps
Skull Crusher: 3 sets/10 reps
Preacher Curl: 3 sets/10 reps
French Curl: 3 sets/10 reps
Hammer Curl: 3 sets/10 reps
Barbell Wrist Curl: 3 sets/20 reps
Reverse Barbell Wrist Curl: 3 sets/20 reps

Abs Exercise

Forearm Plank with Leg Lift: 3 sets/30 reps
Cable Crunch: 3 sets/30 reps
Upper Body Ab Crunches: 3 sets/30 reps
Reverse Crunches: 3 sets/30 reps
Roman Chair Leg Raise: 3 sets/30 reps
Oblique Crunches: 3 sets/30 reps
Side Oblique Crunches: 3 sets/30 reps

Cardio Boxing: 10 minutes on bag, 10 minutes on pads, 10 minutes of jump rope.

Chris Hemsworth Diet:

"They're extremes I guess, but it's either by eating a lot of vegetables and minimal protein, or lots of protein and lots of vegetables. I have a pretty disciplined sort of attitude, but not eating chocolate and pizza and hamburgers and all the things you want to jump into has been something I've had to [work on]" Chris told Access Hollywood Oct. 20.

You can read full interview here: Chris Hemsworth Workout Diet

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