Written by Kyle Hunt | BEXSci.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
It's no secret Chris Hemsworth has one of the best physiques in Hollywood. You only get to play Thor with the body to fit the part, which means it's no surprise that everyone is curious about Chris Hemsworth's workout and diet plan.
Of course, only some can achieve a physique worthy of a superhero, but his success leaves clues. You don't need to be a god to take advantage of the principles of training and nutrition that Chris follows, and we will show you just how to do it.
This article examines what it takes to achieve a god-worthy physique, including:
- Who is Chris Hemsworth?
- What you need to know about Chris Hemsworth
- Chris Hemsworth workouts and training split, workout plan, and training secrets
- How to eat like Thor
- How the average lifter can train following a Chris Hemsworth lifting routine
- How lifters can eat like Chris Hemsworth
Who is Chris Hemsworth?
Chris Hemsworth is an Australian actor known for playing the role of Thor. He is 39 years old, 6 foot 3 inches tall, and weighs a lean 220 pounds. He is married to Spanish model and actress Elsa Pataky. They have three kids together.
He is currently one of the highest-paid actors in the world.
What You Need To Know About Chris Hemsworth
Chris was always athletic and grew up playing many different sports. His primary was Aussie Rules Football. He was and still is an avid surfer.
Because of his athletic background, fitness was always a big part of his life, evident in some early movie roles. However, Chris started taking his training seriously when being cast as Thor. At that point, he knew he had to take his routine to the next level to become a real-life superhero.
Luckily, Chris has excellent genetics, so his body took well to his workouts. In fact, his transformation was so incredible that speculation regarding steroid use has circulated since then. You can learn more about this in our article: Is Chris Hemsworth On Steroids?
That said, even if it can be credited to awesome genetics, those can only take you so far. The rest is dependent on training and eating, which is why we're about to get into all things related to the Chris Hemsworth diet and workout.
What Is The Chris Hemsworth Workout Plan & Training Split?
One of the unique aspects of playing a role like Thor is it requires a combination of size, conditioning, and functional ability. Essentially, you need to look like a bodybuilder while moving around like an athlete.
To accomplish this, Chris followed an old-school bodybuilding training split and supplemented it with full body circuits. Here's a look at the Chris Hemsworth work out plan and split, which follows a 5-day training schedule.
Chris Hemsworth's Bodybuilding Training Split:
- Day 1: Back
- Day 2: Chest
- Day 3: Legs
- Day 4: Shoulders
- Day 5: Arms
For the Chris Hemsworth workout program, Chris hit each muscle once per week with short but intense workouts. The bodybuilding routine focused on traditional compound movements using heavy weights and moderate to high volume. This means lots of squats, bench presses, rows, pull-ups, chin ups, and deadlifts.
His split is similar to Anthony Mackie's workout in that it follows a 5-day bro split.
To play the role of Thor, he needed a specific look, so he emphasized shoulders and arms, giving each their own day.
In addition to muscle building, as part of the Chris Hemsworth program, he performs functional training workouts throughout the week, similar to what you may see in the Jason Momoa Workout Routine. Even when training to look like Thor, Chris wants to maintain agility, mobility, and flexibility.
Interestingly, Chris Hemsworth's training principles align closely with the ones highlighted in Bruce Lee's Workout Routine.
The functional exercises are a mix of bodyweight, medicine ball, dumbbell, and kettlebell movements set up in circuits. The idea is to get a lot of work done quickly. The functional workouts he follows are outlined on the Chris Hemsworth workout app, called Centr.
The Chris Hemsworth Workout Routine
Here is a step-by-step look at a week of workouts for Chris Hemsworth.
Day 1: Back
Day one of the Chris Hemsworth workout routine is back day. The workout starts with bodyweight pull-ups. Starting a back workout with pull-ups is excellent because it can act as a warm-up while still getting quality work in.
The second Chris Hemsworth exercise for back day is the deadlift. The deadlift is a full-body movement, training the back, glutes, and hamstrings.
After deadlifts, Chris does two-row variations – a hammer strength row followed by a dumbbell row. He finishes the workout with high-rep back extensions for the lower back muscles.
Back Workout:
- Pull-ups: 5 sets of 25, 15, 12, 10, and 10 reps
- Deadlift: 3 sets of 8 to 12 reps
- Hammer Strength Iso Row: 4 sets of 12 reps
- Dumbbell Rows: 4 sets of 12 reps
- Back Extensions: 4 sets of 25, 20, 15, and 15 reps
Day 2: Chest
Day two of a week of Chris Hemsworth workouts is chest day. The first exercise is the most popular chest exercise there is: the bench press. Chris does eight sets of bench, starting with 12 reps and adding weight until finishing with a top set of 4 reps. It's worth noting eight sets of bench presses are unique.
Most people only do three or four sets of an exercise. However, because the bench press is so valuable, he gives it extra volume to get the most out of it.
The second exercise of the Chris Hemsworth chest workout day is an incline dumbbell bench press to target the upper chest.
Next up is four sets of 15 of a chest press machine. Since he is already three exercises into the chest workout, using a machine is a great way to get quality reps without worrying about form breakdown.
The last two exercises are weighted dips and cable flys. On the dips, Chris uses a weight belt to add extra resistance. Trust us when we say you're going to want to incorporate some chest stretches after this routine!
Chest Workout:
- Barbell Bench Press: 8 sets of 12, 10, 10, 8, 8, 4, 4, 4
- Incline Dumbbell Press: 4 sets of 12 reps
- Hammer Strength Machine Chest Press: 4 sets of 15 reps
- Weighted Dips: 4 sets of 10 reps
- Cable Fly: 4 sets of 12 reps
Day 3: Legs
Day three of the Chris Hemsworth training plan is leg day. He starts his leg workout with seven sets of back squats, adding weight to each set, ending with a maximal set of three reps. Similarly to how Chris structures his chest workout, he emphasizes squats more. Seven sets of back squats are no joke!
Next up is one crazy drop set on the leg press. Start with six plates on each side, and go to failure. Take a plate off and go to failure again. Repeat the process until there is only one plate left on each side, going to failure each time.
After the brutal leg press drop set, he does bodyweight walking lunges. Do four sets of 20 reps on each leg. Following the lunges, Chris gives the hamstrings some attention with single-leg curls. Doing each leg individually allows you to work on any muscle imbalances and prevents one leg from doing more work.
Finish up leg day with three sets of 20 reps of standing calf raises. The calves are often the most noticeable part of your leg, so take the calf raises seriously in order to achieve Chris Hemsworth's legs. Want to give the quads a little more love? You can add a leg extension round at the end of this routine, aiming for 3 sets of 20 reps.
Leg Workout:
- Back Squat: 7 sets of 10, 8, 6, 5, 4, 3, 3
- Leg Press: 1 drop set to failure
- Bodyweight Walking Lunges: 4 sets of 20 reps
- Single-Leg Curl: 3 sets of 20 reps
- Standing Calf Raise: 3 sets of 20 reps
Day 4: Shoulders
Day four is shoulder day. Thor needs to have massive shoulders and arms, so Chris gave each muscle group its own training day in order to build muscle. The workout starts with seven sets of overhead barbell presses (OHP). The OHP is arguably the best mass-building shoulder exercise. Chris goes heavy on these, ending with a top set of three reps.
Next is dumbbell Arnold presses. The Arnold press, named after, you guessed it, Arnold Schwarzenegger, involves rotating your wrists from supinated to pronated as you lift the dumbbells overhead.
The third exercise is barbell shrugs. Thor needs to have massive traps to complete the look.
Chris finishes the shoulder workout with three dumbbell exercises, each focusing on a different part of the delts.
Dumbbell lateral raises to work the side delt area. Dumbbell front raises to work the anterior delt area. And finally, dumbbell rear delt flys to work the posterior delt area.
Shoulder Workout:
- Overhead Barbell Press: 7 sets of 10, 8, 6, 5, 4, 3, 3
- Dumbbell Arnold Press: 4 sets of 12 reps
- Barbell Shrug: 4 sets of 12 reps
- Dumbbell Side Raise: 3 sets of 12 to 15 reps
- Dumbbell Front Raise: 3 sets of 12 to 15 reps
- Dumbbell Rear Delt Raise: 3 sets of 12 to 15 reps
Day 5: Arms
Last but not least on the Chris Hemsworth exercise routine is arm day.
The workout is set up to alternate biceps and triceps exercises. If you are short on time, you can perform the movements in a superset. Do one biceps exercise, and immediately after, do a triceps exercise. This is called an agonist-antagonist super set, which is highly effective.
The Chris Hemsworth arm workout starts with two mass-building exercises – the barbell curl and barbell skull crushers for the triceps.
Next is a combo of EZ-bar preacher curls and lying dumbbell triceps extensions. The preacher curl is excellent because it makes it extremely hard to cheat the exercise, keeping the focus on the biceps.
Finish up the biceps and triceps work with dumbbell hammer curls and the cable rope triceps pressdown. But, the workout doesn't end there.
Before leaving the gym, do two forearm exercises – wrist curls and reverse wrist curls. Similarly to the calves and the legs, the forearms are often the most noticeable part of your arm.
Arm Workout:
- Barbell Curl: 3 sets of 10 reps
- Barbell Skull Crusher: 3 sets of 10 reps
- EZ Bar Preacher Curl: 3 sets of 10 reps
- Lying Dumbbell Triceps Extension: 3 sets of 10 reps
- Hammer Curl: 3 sets of 12 reps
- Cable Rope Triceps Pressdown: 3 sets of 12 reps
- Barbell Wrist Curl: 3 sets of 20 reps
- Barbell Reverse Grip Wrist Curl: 3 sets of 20 reps
This leaves 2 rest days per week, which you place where you see fit. You can use both as rest days, or you can include a functional training workout. Remember, the bodybuilding routine outlined above is only some of what Chris does to prepare for Thor.
This is because Chris Hemsworth didn't want to just look like Thor. He wanted to move like him too. He would throw in some functional workouts throughout the week to supplement the bodybuilding training. Many of the functional workouts can be done with minimal equipment.
Let's now take a look at some great functional workouts that will leave you feeling inspired to train like Thor.
Functional Workout #1: Full Body Pump Up
This Chris Hemsworth gym workout is a full body pump-up that will hit your chest, back, legs, arms, and core. Try to get through the four rounds as fast as possible to get an added conditioning bonus. Honor the rest periods, but get the work done quickly. Hello, muscle hypertrophy!
4 Rounds
- Push-ups x 20 reps
- Dumbbell Bent Over Row x 10 reps
- Sit Through x 20 reps
Rest 30 seconds.
- Dumbbell Floor Chest Fly x 20 reps
- Dumbbell Renegade Row x 10 reps
- Mountain Climbers x 20 reps (each side)
Rest 30 seconds.
- Dumbbell Lunge x 10 reps (each side)
- Dumbbell Floor Triceps Extensions x 10 reps
- Bear Crawl x 30 seconds
Rest 30 seconds. Start back at the beginning, repeating the circuit a total of 4 times.
Functional Workout #2: The 200 Club
The 200 club workout is pretty straightforward. Do 200 reps of every exercise. Although this Chris Hemsworth fitness routine is simple on paper, getting through 1,000 total reps is challenging.
- Mountain Climbers x 200 reps
- Air Squats x 200 reps
- Push-ups x 200 reps
- Flutter Kicks x 200 reps
- Sit Through x 200 reps
Functional Workout #3: No Equipment Burner
The best thing about this Chris Hemsworth bodyweight workout is you can do it anywhere as it requires no equipment.
2 Rounds (rest ~20 seconds between exercises)
- Bear Crawl x 40 seconds
- Switches x 40 seconds
- Triceps Push-up x 40 seconds
- Flutter Kicks x 40 seconds
- Prisoner Squat x 40 seconds
- Mountain Climbers x 40 seconds
- Burpees x 40 seconds
- Sit Throughs x 40 seconds
- Plank Jack with Push-up x 40 seconds
Rest one minute between rounds.
Functional Workout #4: Ab Circuit
You can perform this ab circuit at the end of one of the bodybuilding workouts or on its own.
3 Rounds
- Plank x 60 seconds
- Hanging leg Raise x 12 reps
- Side Plank x 60 seconds
- Toes To Bar x 12 reps
Chris Hemsworth Workout & Training Secrets
Here are four of Chris Hemsworth’s training secrets to apply to your workout split.
- Prioritize free-weight compound movements: The secret is doing the hard exercises, such as the squat, bench press, deadlift, overhead press, and bent-over rows. Feel free to do more than the typical three or four sets. Do five to eight sets of the big exercises to get the most out of them.
- Utilize short but intense workouts: We have good and bad news if you want to follow in Chris's footsteps. The good news is he limits his workouts to around 60 minutes. The bad news? Those might be the most intense 60 minutes of your life.
- Stay consistent: The biggest secret is often the ability to be consistent. Do whatever it takes not to miss workouts. To get in fantastic shape, you must treat yourself like a professional athlete. Prioritize your training, and maximize muscle recovery with proper nutrition and sleep. This is a key training principle for many successful lifters, including Michael B Jordan.
- Be bold and take your workouts outside of the gym: Not only does Chris do a lot of bodyweight functional exercise circuits, but he also trains boxing, flips tires, does battle ropes, and swims, to name a few.
How to Eat Like Thor
Preparing for a role like Thor almost becomes a full-time job. The days seem like an endless cycle of eating, training, and sleeping. It is a big commitment. To get into the best shape of his life, Chris dedicated around 12 months of exercise and dieting to prepare for "Thor: Love and Thunder."
A few notes about the Chris Hemsworth diet plan before we get into it: First, remember he is enormous. Most people will not need to eat as much food daily to build muscle. Bulking to play Thor required a massive intake of food. Also, this is not the eating plan to follow if you're more focused on how to lose weight and less concerned about muscle mass.
A few notes on the Chris Hemsworth diet plan:
- Chris ate between 4,000 – 5,000 calories per day.
- He eats six meals daily, consuming a meal every 2-3 waking hours.
- Although he is very consistent from a calorie and macronutrient perspective, he eats a different meal plan daily.
- If he couldn't get a regular meal throughout the day, he would add high-protein snacks like beef jerky or protein shakes.
Chris Hemsworth's Meal Plan
For some meal inspiration, here's a sample day of eating like Chris Hemsworth.
Meal 1: Almond Banana Shake
Chris starts his day with a colossal almond banana protein shake. With over 1100 calories, this shake is perfect for someone who needs to pack on pounds. It's loaded with vitamins and minerals, too.
Occasionally, he will have a traditional breakfast of eggs, oatmeal, toast, and fruit, but most of the time, it's this massive shake.
- 2 scoops protein powder
- 8oz unsweetened almond milk
- 120g oats
- One medium frozen banana
- 32g almond butter
- A handful of kale and spinach
- 15g hemp seeds
Meal 1 Nutrition Facts: 78g protein, 125g carbohydrates, 34.5g fat, 1122.5 calories
Looking for similar ideas? Check out these protein shake recipes.
Meal 2: Pre Workout
Chris' second meal of the day is also his pre-workout meal. Since he eats this an hour or so before working out, he keeps this meal high in protein and carbohydrates and low in fat. Keep your pre-workout meal basic so it sits well in your stomach. A simple meal of chicken, rice, and vegetables is perfect.
- 8oz chicken breast
- 2 cups of steamed brown rice
- 100g grilled asparagus
Meal 2 Nutrition Facts: 68g protein, 95g carbohydrates, 6g fat, 706 calories
Meal 3: Post Workout
Meal three is a post-workout meal packed with the best foods to eat after a workout. Chris is a big fan of red meat, especially during bulking season.
- 8oz filet
- 10oz crispy sweet potatoes
- 1 cup roasted Brussels sprouts
Meal 3 Nutrition Facts: 58g protein, 82g carbohydrates, 24g fat, 776 calories
Meal 4: Steamed Snapper Fish
A couple of hours after his post-workout meal, Chris returns to the kitchen to eat another muscle building meal. As you can see, eating to become Thor is just as challenging and time-consuming as the workouts.
- 6oz steamed snapper fish
- 2 cups of wild rice pilaf
- Large vegetable salad
- 2tbs lemon and olive oil dressing
Meal 4 Nutrition Facts: 54g protein, 100g carbohydrates, 19g fat, 787 calories
Meal 5: Grilled Lamb Chops
For the last full meal of the day, Chris has one of his favorite meals, grilled lamb chops. Since he already had a ton of carbohydrates throughout the day, this meal is a little lighter. Plus, he wants to save some room for dessert.
- 6oz grilled lamb chops
- 100g roasted carrots
- 100g roasted tomatoes
Meal 5 Nutrition Facts: 42g protein, 15g carbohydrates, 36g fat, 552 calories
Meal 6: Late-Night Snack
After dinner, Chris ends his day with a special dessert. It’s a blend of dark chocolate, peanut butter, and dates. He has some Greek yogurt on the side for extra protein.
- 170g fat-free vanilla Greek yogurt
- 50g dark chocolate
- 32g peanut butter
- 2 dates
Meal 6 Nutrition Facts: 29g protein, 85g carbohydrates, 34g fat, 762 calories
This entire day of eating comes out to 329g protein, 502g carbohydrates, 153.5g fat, and 4,705.5 calories.
How The Average Lifter Can Train & Eat Like Chris Hemsworth
So, the real question is, how can you use this information and the Chris Hemsworth workout and diet plan to get in better shape?
If you are an experienced lifter, you can jump right into Chris' routine and follow it as closely as possible. Get ready to gain some serious muscular strength.
That said, you can follow a different training and diet plan than what we discussed in this piece and still train and eat like Chris Hemsworth simply by following a few fundamental principles.
So whether you want to follow a different plan, like the Mike Tyson workout, for example, or stick with Chris Hemsworth's routine, make sure to follow these training principles to see serious results.
Principle 1: Seasonality
Even someone like Chris Hemsworth doesn't look like Thor year-round. Maintaining that kind of physique is challenging, if not impossible. The key to getting into your all-time best shape is to put a date on the calendar. Aim for a specific time to be at your best.
From there, set up your year into distinct phases. Have a period where the goal is maximum size and strength and another where you focus on leaning down.
Principle 2: Focus on the basics
There is no substitute for heavy compound lifts. You don’t need to reinvent the wheel to make progress. You will notice from Chris' workouts that he focuses on basic movements. Master the basics before anything else.
Principle 3: Quality over Quantity
Getting in phenomenal shape similar to Chris Hemsworth's body requires a lot of work. But keep in mind that quality is more important than quantity. Maximize your time in the gym. Sixty minutes is all you need to get in a fantastic workout.
Principle 4: Prioritize Minimally Processed Foods
One thing you will notice looking at Chris Hemsworth's diet plan is the vast amount of minimally processed whole foods he eats. Even when eating over 4,000 calories daily, he follows a healthy diet. Focus on lean proteins, complex carbs, fruits, veggies, and healthy fat sources.
Less junk food and a larger emphasis on foods such as roasted brussels sprouts and roasted tomato, steamed rice, and grilled mahi mahi, paired with a Thor workout routine will guarantee you get good results.
Principle 5: Use Supplements
In order to get a body like Thor you should consider using supplements. There is an endless supply of fitness supplements on the market these days but we tend to stick with the basics that work such as creatine, whey protein and pre-workout. This trio can help you get to your end goal faster by providing additional protein for muscle building, aid in faster recovery, boost energy levels and enhance your power output. Try out one of our favorite fitness supplement stacks that can unleash your inner Thor is found below.
The Ultimate Fitness Stack by Crazy Nutrition is the best jump-start package that can help athletes of all skill levels maximize their energy, stamina, muscle build, and focus....
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Interested in more great celebrity workouts? Check out The Rock Workout Routine, the Chris Evans Workout, and The Mark Wahlberg Workout Routine!
Images courtesy of Chris Hemsworth's Instagram
Kyle Hunt
Author