Chris Hemsworth Workout Routine: 6 Days Worth of Exercises

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Is there anything more larger-than-life than the Marvel Cinematic Universe?

Well, maybe Chris Hemsworth’s godlike physique, but you’d have to be in peak physical condition if you’re going to portray the God of Thunder.

Thor can attribute his impressive build to genetics, as he is a Norse god. Hemsworth may be able to say the same, but he still put on a whopping twenty pounds of muscle mass before 2011’s Thor by training hard and adhering to a custom diet plan.

Are you looking to build quality mass and get into superhero shape, too? Then, try this Chris Hemsworth workout routine and find out if you, too, are worthy of wielding Mjolnir!

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Who Is Chris Hemsworth?

chris-hemsworth-at-thor-premiere — *via Shutterstock*

Hemsworth is an Australian actor who rose to prominence in the early 2000s, on the long-running Australian television series Home and Away.

While Hemsworth initially enjoyed some minor appearances and television guest spots, he would finally get his big break when he was cast in Marvel’s Thor as the titular character.

The film grossed nearly $500 million in the box office and launched the then-obscure actor to super stardom, as Hemsworth would reprise his role for several Thor sequels, four epic Avengers films, and various appearances in other Marvel films over the next decade.

Today, Chris Hemsworth is one of the highest-paid actors in Hollywood.

What Is Chris Hemsworth’s Workout Routine?

Hemsworth grew up surfing and playing Aussie rules football, so he was already in fit shape in the early days of his acting career. He knew, however, he would need to up the ante if he was going to land the role of Thor.

Hemsworth enlisted the help of personal trainer and childhood friend Luke Zocchi to help him build a workout routine that would transform him from mere mortal to Norse god. Zocchi more than rose to the occasion by helping Hemsworth not only land his defining role, but earn the title of People’s Sexiest Man Alive in 2014, too.

Here is an example of the Chris Hemsworth workout routine.

Day 1: Back

Exercise	Sets	Reps
Barbell Bent-Over Row	8	12, 10, 10, 8, 8, 6, 4, 4
Pull-ups	5	20, 15, 12, 10, 10
Push-ups	5	20
Seated Row	4	12
Dumbbell Row	4	12
Swiss Ball Hyperextension	4	25, 20, 15, 15

Day 2: Chest

Exercise	Sets	Reps
Barbell Bench Press	8	12, 10, 10, 8, 8, 6, 4, 4
Incline DumbbellBench Press	4	12
Chest Press	4	15
Weighted Dip	4	10
Cable Fly	4	12

Day 3: Legs

Exercise	Sets	Reps
Barbell Back Squat	7	10, 8, 6, 5, 4, 3, 3
Leg Press	1	To Failure
Walking Lunge	4	20
Unilateral Leg Curl	3	20
Standing Calf Raise	3	20

Day 4: Shoulders

Exercise	Sets	Reps
Military Press	7	10, 8, 6, 5, 4, 3, 3
Arnold Press	4	12
Barbell Shrug	4	12
Dumbbell Lateral Raise	3	15
Dumbbell Front Raise	3	15
Dumbbell Rear Delt Fly	3	15

Day 5: Arms

Exercise	Sets	Reps
Barbell Biceps Curl	3	10
Skull Crushers	3	10
EZ Bar Preacher Curl	3	10
Dumbbell LyingTriceps Extension	3	10
Dumbbell Hammer Curl	3	12
Triceps Pushdown	3	12
Barbell Wrist Curl	3	20
Barbell Reverse Wrist Curl	3	20

Day 6: Full-Body Circuit

Exercise	Sets	Reps
Chin-ups	3	15
Sit-ups	3	15
Push-ups	3	15
Burpees	5	10
Walking Lunges	4	20
Bear Crawls	4	20
Box Jumps	3	10
Plank	3	60 sec.
Hollow Hold	3	60 sec.

How to Train Like Chris Hemsworth

Chris Hemsworth’s Thor workout was clearly very effective, but it’s much more than just the specific exercises he performed that made his transformation successful. General principles were woven into his training that, so long as these principles were always abided by, the exercises could be subject to change.

1. Intensity Over Volume

Woman snatching Eleiko weightlifting bar

The first thing that’s apparent about Hemsworth’s workout plan is the brevity. He rarely spent more than an hour in the gym on any day and always took at least one day off of training to rest his tired muscles and allow for adequate recovery time.

When he was in the gym, however, Chris was never cruising on autopilot. The intensity was always turned up all the way, and he regularly pushed himself to the brink to exceed his personal bests.

So, if you want to train like Hemsworth, short and sweet is the way to go.

2. Diversity and Functionality

Luke Zocchi wove traditional bodybuilding lifts and movements into this regimen but kept the workout plan dynamic to include calisthenics, full-body circuits, cardiovascular fitness, and MMA.

Hemsworth and Zocchi wanted to make sure that Chris not only looked like an absolute behemoth when he suited up as Thor but that he could also move with agility and grace. This was imperative, especially considering Hemsworth’s penchant for performing his own stunts whenever possible.

Even if you get into a solid routine that works for you, never be afraid to flip the script and incorporate something different.

3. Eat to Win

An image for best time to drink a Klean Isolate Protein 4 Shake

Many fitness enthusiasts see an impressive physique and want all the details about the workout plan that resulted in said physique, but that’s only half the battle. What you eat is just as important, if not more important, than the workout routine.

So, what was Chris Hemsworth’s diet like when getting into peak physical condition for Thor?

His diet plan consisted of heaping portions of red meat, chicken breast, and other lean protein sources, including plant-based sources like soy, pea, and legumes, whole grains like brown rice, and fruits and veggies for snacking.

RELATED: 9 Benefits Of Protein

Hemsworth also was known to have multiple protein shakes and smoothies for breakfast and meal replacements to stack on calories and macronutrients without having to choke down too much solid food in one day.

If you want to eat like Chris, eat a diet that supports your personal fitness goals, whether that’s weight loss, muscle gain, or body recomposition, and source your macros from a diverse range of sources.

RELATED: How to Use Protein Powder

When in doubt, consult a qualified nutritionist for advice or even a personalized plan that will help you reach your goals and enjoy the body you’ve been working for!

Chris Hemsworth Workout App

Hemsworth’s fitness journey did more than inspire millions of Marvel fans and fitness enthusiasts to hit the ground running on a new superhero-style workout; so many lifters wanted the Chris Hemsworth workout routine that he was inspired him to create a fitness app to assist others along their journeys too.

Launched in 2019, Hemsworth and his team of health and fitness professionals created Centr, a platform that harnesses the interconnected power of physical fitness, nutrition, and mental wellness in one convenient place.

Centr offers you a number of tools to promote your success in health and fitness, including:

Personalized workout plans
Meal plans and shopping lists
Progress tracking
Interconnectivity with wearables
A team of experts at your disposal
A community to promote accountability

Signing up for Centr isn’t required to succeed in your goals, but it can certainly help them become more attainable. After all, Chris Hemsworth didn’t become the fitness success he is today on his own. He trusted his vetted team of experts and friends to get him where he needed to be, and now they can do the same for you, too!

Chris Hemsworth Workout Routine: Final Thoughts

If you recall seeing Chris Hemsworth’s incredible body in Thor, a physique he’s held onto through the years, as we can see in the more recent film Thor: Love and Thunder, then you know he’s done something right with his training.

Hemsworth, along with personal trainer Luke Zocchi, built a workout plan that combined lifting heavy weights, bodyweight workouts, functional movements, and dynamic training modalities like MMA to keep him in peak physical condition for each Marvel film. Chris’ success shows that training hard works, but you also have to train smart.

Try out some of this Chris Hemsworth workout routine and incorporate the principles Zocchi used when creating the workouts, and you too might build a physique like Asgard’s mightiest hero, Thor!

Chris Hemsworth Workout Routine: FAQs

What does Chris Hemsworth eat in a day?

Chris Hemsworth’s workout routine included ate six meals daily to build muscle mass, consuming a staggering 4,000 and 5,000 total calories. That translates to eating every two or three hours while awake, and these aren’t insignificant meals either. We’re talking between 500 and 1,000 calories each time!

The foods Hemsworth chose ranged greatly. Lean proteins included chicken breast, fish, red meat, and plant-based sources, but Hemsworth also ate complex carbs, fruits, vegetables, and healthy fats.

His favorites included steak, brown rice and other rice-based meals, sweet potatoes, broccoli, chicken breast, bananas, and protein shakes.

And Chris didn’t just mix his protein shakes with water. Each shake was more smoothie-like, including add-ins like oats, almond butter, kale, spinach, and hemp seeds.

Hemsworth also took multivitamins, magnesium, and BCAA supplements.

How many hours does Chris Hemsworth work out?

Chris Hemsworth practiced a “quality over quantity” approach and spent a standard one hour in the gym per training session. Each session minimized downtime, keeping the pacing and effort level cranked up for the best results.

If you’re looking to mirror your workouts based on the same principle, make each second count while in the gym, taking only the appropriate amount of rest and otherwise staying focused on the task at hand.

You can always chat up your gym buds over a post-workout recovery shake.

How did Chris Hemsworth prepare for Thor?

Chris Hemsworth utilized a multifaceted approach when building the famous bulked-up physique he sported in Thor and every Marvel movie he’s appeared in since. He dialed in his nutrition and prioritized high amounts of daily protein, especially red meat. He also worked with a personal trainer to create a workout regimen focused on strength training, bodyweight exercise, functional movements, and dynamic training.

Since becoming Thor, Hemsworth has created the Centr fitness app to help others achieve the same transformation success.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

Christopher Covello

Christopher Covello is a professional freelancer and published author. He writes copy, content, and SEO-focused material in various niches with a heavy focus on fitness and nutrition. Christopher’s personal fitness and nutrition journey began in 2009 when he was working as a short order cook and came to recognize that his habits were unhealthy and unsustainable. He educated himself on mindful eating and balanced nutrition and has prioritized healthy living ever since. Today, Christopher writes in the fitness and nutrition niche, and is often found running, hiking, rock climbing, Spartan Racing, training at his CrossFit box, or practicing yoga.

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