Chris Hemsworth Workout Routine - Become Thor | BulkingTime

Chris Hemsworth Workout Routine

Fancy A Body Like Thor? Read Below For Chris Hemsworth Workout Routine

image showing Chris Hemsworth workout routine for Thor -

Imagine being able to hold Mjolnir. Only those that are worthy of lifting Mjolnir, can posses the power of Thor. Lucky for you, you don’t need the hammer to get Thor’s power…All it takes is hard work and dedication. Chris Hemsworth was not always built like the Thunder God, with a strict workout plan and diet he was soon able to wield the mighty hammer!

It’s tough being a superhero, if you cannot portray it right it simply won’t be believable. Imagine having to play a god as well..a tough call but Chris managed it incredibly well. To me, no one else could possibly play thor now. This article will help show that you too can achieve the same results as Chris. It will hopefully give you an insight into the ideal diet, as well as Chris Hemsworth Workout Routine.

Losing the muscle and getting it back again…

What some may not realise is that Chris actually had to lose the muscle he gained for the original Thor film. He was in a film called Rush and for that, he needed to be able to portray a race car driver. Therefore he needed to lose all of the muscle, he went on a 4 month diet to basically avoid protein and focus on carbs.

Once filming for Rush was complete, he needed to start preparing for Thor 2. He therefore needed to get all of that muscle back on. A feat that many people would struggle to do, he however did it and to be honest it is inspirational.

Image showing Chris Hemsworth in his thor costume - BulkingTime.comHe had 3 months to get back into his metal armour and protect the world again from the Dark Elves. The first 8 weeks of his diet required him to bulk up, consuming as much protein as possible.

Chris confirmed that he basically needed to eat buckets of protein, which included brown rice and vegetables. We know that eating little and often is important but when he was bulking he would eat a lot, everything 3 hours!

The last 4 weeks was spent going through a cutting phase, dropping his body fat percentage to just leave a nice lean physique. During the whole time he would workout for at least an hour a day. The initial workouts to get the muscle on was heavy weight lifting, he said it was good old fashioned Arnold Schwarzenegger routines. When cutting he still needed to lift the weights but also incorporated more circuits/kettlebells to help burn the extra fat.

Chris Hemsworth Workout: The Diet

Chris Hemsworth shirtless - showing diet is key to workout - bulkingtime.comAs already mentioned, Chris needed to get his intake of calories up so he could bulk up. If he didn’t get the diet right, he wouldn’t get the end results. You could go to the gym everyday, if you are not consuming the right foods, you are just not going to gain the muscle.

Chris initially wanted to bulk up and gain mass, therefore he needed to consume more calories than he was burning. To do this he go his body weight and then multiplied this by 17.5, the result will give you the amount of calories to consume daily. He was consuming anywhere from 3500-6000 calories each and every day! This is why he had to eat every 3 hours to help spread the calories out throughout the day. Chris did also focus on a clean bulking routine, eating lean meats, vegetables, rice and fruit.

When Chris wanted to cut down and shed the fat, he needed to do the opposite and consume less calories that he is consuming. The body then uses the stored fats as energy and thus Chris experienced a drop in body fat percentage. It is important to continue consuming protein and lifting weights, to avoid muscle loss.

Chris Hemsworth Workout Meal Plans

As mentioned, diet is essential. You need to be consuming plenty of protein, below are some suggested meal plans to help you get everything you need. As you would want to really have at least 5 meals a day. You need to make sure you keep the portions slightly smaller and spread them out. It might also be worth adding a couple of protein shakes throughout the day as a couple of the meals.


  • Oatmeal with natural yogurt, blueberries and banana
  • Coconut pancakes with fruit
  • Scrambled Egg
  • Egg and Spinach omelette


  • Salmon and Quinoa
  • Chicken breast with brown rice
  • Tuna and Avocado Salad
  • Lean Mince Beef stuffed peppers


  • Steak with Sweet potato wedges
  • Roast Chicken with brown rice and broccoli
  • Grilled Salmon, Brown rice and spinach
  • Chicken with sweet potato and chickpea stew


  • Nuts
  • Beef Jerky
  • Fruit

Hopefully these have given you some ideas of meals you can try yourself. At first getting the right diet might seem complicated, but it is really simple. Protein, protein and more protein. Cut out the rubbish such as sugar, simple carbs and fast food.

Example Chris Hemsworth Workout

Chris Hemsworth Thor WorkoutThe first is there to help Chris get the bulk, he then needed to shed the fat and focus on building lean muscle. Afterall, he needed to look like Thor! He managed to pack on the muscle thanks to a lot of hard work and dedication. He had to spend 1-2 hours at the gym, every single day.

His actual workout routine, might surprise some people. As it’s not just focused around lifting weights. Chris spent a lot of his time doing functional training, focusing on bodyweight exercises. As well as body weight, he also spent a lot of time doing CrossFit. He also wanted to be able to do all of his own stunts, including all of the action fighting.Therefore he practice a lot of Muay Thai and boxing. These helped him do the realistic looking fighting scenes, without looking stiff.

BodyWeight Exercises

Below are a typical routine of BodyWeight Exercises, these are perfect for building muscle, strength and burning the calories.

  • Sit Ups – Sets: 3 Reps: 30
  • Push Ups – Sets: 3 Reps: 15
  • Pull Ups – Sets: 3 Reps: 15
  • Box Jumps – Sets: 3 Reps: 10, 15, 15
  • Squats – Sets: 3 Reps: 15
  • Weighted Lunges – Sets: 3 Reps: 15
  • Planks – Sets: 3 Reps: 15

I would suggest doing these at least 3 days per week.

Exercise With Weights

As well as the bodyweight exercises, Chris Hemsworth also added in some workouts with weights. Since he wanted to gain decent mass muscle, he focused on high weights but low reps.

  • Barbell Bench press – Sets: 3 Reps: 6-8
  • Standing Military Press – Sets: 3 Reps: 6-8
  • Barbell Deadlift – Sets: 3 Reps: 6-8
  • Hammer Curls – Sets: 3 Reps: 6-8
  • Bicep Curls – Sets: 3 Reps: 6-8
  • Bent-over Lateral Raise – Sets: 3 Reps: 6-8
  • Seated Leg Curls – Sets: 3 Reps: 6-8
  • Leg Extensions – Sets: 3 Reps: 6-8

Again these want to be done for between 2-3 days per week. You would then have a day rest. You could decrease the amount of times you hit the gym, gains will however be slower. Chris Hemsworth Workout Routine, needed him to be at the gym daily. Afterall he didn’t have very long to get into shape to be Thor.

Other Superhero workouts

If you are interested in other superhero workouts, check out these below;

All very similar goals but reaching their goals in slightly different ways.

Supplements To Help Boost Results

No doubt you have seen supplements or drinks that claim to help with improving results. Are they worth adding into your routine? The truth is you will be able to see results without using them, however results do take longer to see. Adding some form of supplement can help boost your gains as well as help you see them faster.

There are a number of different types of supplements that you could consider using.

Leave a Comment