Chris Hemsworth Inspired Workout Program: Train Like Thor

Build muscle like the God of Thunder with this Thor Workout inspired by Chris Hemsworth's physique in Thor: Ragnarok. Check it out & give it a try!

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
5
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male & Female
download pdfDownload Workout

Workout Description

With Thor: Ragnarok set to hit theatres next month, one of the most common questions we keep getting is: “How can I look as jacked as Chris Hemsworth playing Thor?”

And no matter where you are in your fitness journey, this article will show you how to get closer to the muscular, yet chiseled physique Chris Hemsworth has when playing Thor.

When Chris originally accepted the role of Thor, he was a skinny Australian dude with a surfer type body. He was definitely “beach ready”, but nothing even remotely close to what you would call jacked.

His enormous size transformation is a result of hard work, sweat, lots of iron and eating like a ravenous animal.

If you are into getting big, let’s see what it’ll take to pack on muscle like Hemsworth, so you too can have arms worthy of wielding Mjolnir and battling the Incredible Hulk.

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

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Introduction to the Thor Ragnarok Inspired Workout

Chris more than likely trains 5-6 days a week for 1-2 hours a day and his workouts are as intense as it gets.

If you want results, you need to put in an enormous amount of effort. Period.

As I already said, this workout is not for the weak willed, so there are couple of things to keep in mind before starting (no matter how experienced you are).

1. Start slow: Start slow and work yourself up to the full workout. There is no point in getting injured.

2.  Take days off if you need to: This workout can put a huge amount of strain on your muscles. Good news is that you most likely have more time than Chris had (He had to get jacked in 6 months). Even if it takes you a little longer, it will still be extremely impressive.

3. Chris had a personal trainer: Thor’s workouts (which this workout is based loosely off of) were handcrafted by Duffy Gaver and Luke Zocchi (more recently), who both also kept Chris motivated when his spirits were low.

4. Chris most likely had no other distractions: His life revolved around executing his workouts (and possibly shooting another movie). Getting in the shape for Thor is part of his job as an actor.

Average people like us are usually constrained by other obligations: work, family, friends, and others. So, you may want to consider adapting this Thor Ragnarok inspired workout to better fit your schedule.

5. Chris had very powerful "why": Chris Hemsworth’s portrayal of Thor is now immortalized in several motion pictures for millions of people to see. This by itself can serve as an extremely potent source of motivation, don't you think?

If he bailed out or put in half-assed effort, he would go down in the cinematic history as a tiny Thor, get ridiculed on the internet, lose his face, never be hired as an actor again… maybe not as tragic, but you get my point - his career was depending on it.

Having a very strong “why” can fuel your motivation like nothing else. Make sure you know why you're embarking on this journey of making yourself huge, so you can bounce back from any setbacks that wait for you along the way.

The Thor Ragnarok Inspired Workout Program

OK, are you ready to put on some serious mass, whilst maintaining this lean and chiseled look? If yes, then let's dive deep into the nitty gritty of this Thor Ragnarok inspired workout program, so you too can get jacked enough to battle against the Incredible Hulk and Hela (the Queen of the Dead).

As mentioned, this isn't Chris Hemsworth's actual workout. It is a Thor inspired workout based on a combination of both of his trainers' workout philosophies.

Rest for 30-60 seconds after each exercise. Abs are meant to be performed as a circuit with no rest between exercises. Chris Hemsworth is also very active outside of the gym, including his days off. Be sure to incorporate some light active recovery work on your days off as well to maximize your results.

Chris Hemsworth Thor Workout Monday = Chest/Back/Abs

Exercise Sets Reps
1. Barbell Bench Press 5 12, 12, 10, 8, 6
2. Dumbbell Fly 4 12
3. Bent-over Row 4 12
4. Hammer Strength Row 4 12
5. Weighted Pullup 5 15, 12, 10, 10, 8
6. Weighted Dip 5 15, 12, 10, 10, 8
7a. Plank 1-3 60 seconds
7b. Cable Crunch 1-3 12-15
7c. Sit Up 1-3 12-15
7d. Reverse Crunch 1-3 12-15
7e. Hanging Leg Raise 1-3 12-15
7f. Oblique Crunch 1-3 12-15 each side

For cardio, perform rounds of cardio boxing (15 total minutes on bag, 15 total minutes on pads, 15 total minutes of jump rope) or 45 minutes of cardio of choice.

Chris Hemsworth Thor Workout Tuesday = Legs

Exercise Sets Reps
1. Barbell Squat 5 10, 8, 8, 6, 4
2. Stiff-Legged Deadlift 4 12
3. Hamstring Curls 3 20
4. Leg Extension 3 20
5. Seated Leg Curl 3 20

For cardio, Chris Hemsworth likes to surf. If you can't go surfing, perform cardio of choice.

Chris Hemsworth Thor Workout Wednesday = Abs & Arms

Exercise Sets Reps
1. Weighted Chin Up 5 15, 12, 10, 10, 8
2. Barbell Curls 3 10
3. Hammer Curls 3 10
4. Cable Tricep Extension 3 10
5. Barbell French Press 3 10
6a. Plank 1-3 60 seconds
6b. Cable Crunch 1-3 12-15
6c. Sit Up 1-3 12-15
6d. Reverse Crunch 1-3 12-15
6e. Hanging Leg Raise 1-3 12-15
6f. Oblique Crunch 1-3 12-15 each side

For Cardio, perform HIIT circuits on the stationary bike (or preferred HIIT).

Chris Hemsworth Thor Workout Thursday = Chest/Shoulders/Back

Exercise Sets Reps
1. Barbell Bench Press 5 12, 12, 10, 8, 6
2. Dumbbell Fly 4 12
3. Bent-over Row 4 12
4. Bent-over Lateral Raise 3 15
5. Dumbbell Shoulder Press 5 15, 12, 10, 10, 8
6. Lateral Raise 4 12
7. Front Raise 4 12

For cardio, perform rounds of cardio boxing (15 total minutes on bag, 15 total minutes on pads, 15 total minutes of jump rope) or 45 minutes of cardio of choice.

Chris Hemsworth Thor Workout Friday = Legs & Abs

Exercise Sets Reps
1. Barbell Squat 5 10, 8, 8, 6, 4
2. Stiff-Legged Deadlift 4 12
3. Hamstring Curls 3 20
4. Leg Extension 3 20
5. Seated Leg Curl 3 20
6a. Plank 1-3 60 seconds
6b. Cable Crunch 1-3 12-15
6c. Sit Up 1-3 12-15
6d. Reverse Crunch 1-3 12-15
6e. Hanging Leg Raise 1-3 12-15
6f. Oblique Crunch 1-3 12-15 each side

For Cardio, perform HIIT circuits on the stationary bike (or preferred HIIT).

Chris Hemsworth Thor Inspired Diet

Here is a quick break down what you need to eat to become worthy of being called Thor:

Protein

  • Whole eggs
  • Chicken
  • Fish
  • Steak
  • Plant-based protein powder
  • Veal
  • Rabbit
  • Whey protein shakes

Carbs

  • Broccoli, spinach, and other green vegetables
  • Sweet potatoes
  • Brown rice
  • Steel-cut oatmeal
  • Quinoa
  • Berries

For carbs, the Thor diet centered around eating things that you find growing in the earth, not processed and put in a box.

Fats

  • Grass fed butter
  • Coconut oil
  • Avocado
  • Nuts

Chris's diet while preparing for the role of Thor is as strict as anyone trying to gain lean muscle mass should be. But exactly how many calories a day was he consuming to get himself from a relatively good looking beach boy to a god of thunder?

It was 3500 calories a day (minimum).

You should obviously also adjust this based on your personal weight and height. To find your daily calorie needs, use this bmr calculator. Then, to bulk like the Asgardian, add ~500 calories to that number to create a calorie surplus.

As you can see above, those calories are not coming from fast foods either. To keep your body performing at its best and fat at a minimum, get your calories from fresh fruits, veggies, lean meats, proteins and carbs.

Mindset Like Thor: God of Thunder

So far we covered the training program and nutrition. What about the psychological aspect? Having a mindset to become Thor is all too important and you probably won't get too far if you don't get that on point.

Most likely, you don’t have a trainer to do this, so remember:

  1. It’s not going to be easy.
  2. You’re going to want to quit.
  3. There are no shortcuts.
  4. You will feel amazing when you look in the mirror and see the man you wanted to be.

All self-improvement begins in the mind. Listen to yourself making excuse, then stay strong & push through.

Final Notes on the Thor Ragnarok Inspired Workout Program

Perform this Thor Ragnarok inspired routine consistently and you’ll be looking swole like Chris Hemsworth in no time.

The recommended duration for this program is 12 weeks, but you can run it for up to 6 months at a time. Just listen to your body and take some time to deload as needed.

Thor: Ragnarok hits theaters on November 3, 2017. Be sure to check out the man who inspired this workout in action on the silver screen as he is pit against the Hulk in an intergalactic battle and tries to save Asgard, all while preventing Ragnarok from happening.

Extra Things You Should Keep in Mind:

If you are feeling sore, drained, and unmotivated, take a day off.

Listen to your body, it will tell you when you’ve crossed the line and you should take some time off from training.

Sleep 8-10 hours a night - if you're putting in all this work but neglecting sleep, you are doing it wrong!

Do you have what it takes to get a superhero physique like Chris Hemsworth’s portrayal of Thor?

Enjoy the workout and let us know your thoughts on the program in the comments below!

180 Comments+ Post Comment

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Posted Mon, 11/23/2020 - 08:39
Shane

Is it really the same sets and reps for 12 weeks?

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Posted Mon, 11/23/2020 - 10:13
Abigail_M&S

Hey Shane - yes it is.

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Posted Sun, 10/18/2020 - 18:53
Ibrahim

Why aren’t there any incline workouts for chest?

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Posted Mon, 10/12/2020 - 13:27
Cristian

Hi! I'm about to start this workout plan today after finishing a 10 week, general body muscle program so I'm sure my body is fixed enough for this plan and I also keep a healthy diet, so I'm sure that will help too. But I'm wondering, I really want to build my abs but I still have some fat around my stomach area, how do I know when I have lost enough fat to actually build abs? And will this workout help build abs?

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Posted Tue, 10/13/2020 - 09:04
Abigail_M&S

Hey Christian - seeing your abs all depends on your body fat % and genetics. This workout trains abs 3x per week which is plenty.

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Posted Sat, 10/10/2020 - 15:34
Jordan

Hi!! I finished this workout already. I was wondering do you have a workout that workouts body parts twice a week that is mixed with pull ups dips that will guarantee muscle growth? I could stick to it for some time? Thanks in advance!!

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Posted Mon, 10/12/2020 - 12:15
Abigail_M&S
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Posted Mon, 10/12/2020 - 15:31
Jordan

Thanks!! Do you have anything that is of 6 days per week?

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Posted Tue, 10/13/2020 - 09:06
Abigail_M&S
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Posted Fri, 10/02/2020 - 12:23
Ernesto

Hello!! Is there anything to do to fix an uneven chest? I have been working on my chest and my left pec is growing way more than my right do you have any tips to fix that? The weird thing is that the chest that is not growing is my dominant hand. Is there anything I could do?

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Posted Fri, 10/02/2020 - 13:58
Abigail_M&S

Hey Ernesto - Check out this article on unilateral training: https://www.muscleandstrength.com/articles/unilateral-training-muscle-st...

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Posted Sat, 10/03/2020 - 00:14
Ernesto

Should I do this workout for muscle imbalance even tho im working on another one already?

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Posted Mon, 10/05/2020 - 09:37
Abigail_M&S

Ernesto - stick to the workout you're currently working on. Once you finish that, you can reassess your imbalance and choose a workout accordingly.

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Posted Sun, 09/27/2020 - 17:42
Felipe

Im half way done with this workout routine. I have not seen the changes that i was expected but its fine. Should I do this exercise again or not? If not do you have any workout plan that I can stick to it for my whole life that i would hit at least twice a week every muscle group? I would really appreciate!

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Posted Mon, 09/28/2020 - 13:35
Abigail_M&S

Hey Felipe - What does your diet look like? Your diet plays a large part in the results that you see from any program.

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Posted Tue, 09/29/2020 - 13:38
Felipe

My diet is the following: I hit 2900 calories per day sometimes more. My macros are always around 180 grams of protein 250 grams of carbs and around 110 grams of fat regularly. I weight 140 and im 5'10. I Workout 6 times per week.

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Posted Wed, 09/30/2020 - 09:17
Abigail_M&S

Hey Felipe - sounds solid! Have you used our BMR calculator (https://www.muscleandstrength.com/tools/bmr-calculator) to see what your caloric needs are? You can adjust the number by adding 250-500 calories if you want to gain and subtracting 250-500 calories if you want to lose weight.

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Posted Wed, 09/30/2020 - 21:47
Felipe

Thanks!! Yes, I have seen the bmr calculator and it says 2900 so when I add 250 it gives me 3212 I often meet my macros and calories. What could be the issue?

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Posted Thu, 10/01/2020 - 10:21
Abigail_M&S

There are a lot of things that can affect your results like lack of sleep and stress. I would recommend sticking with the program and seeing where it takes you. Once you complete the program, you can re-address your goals (ie. lose fat, gain muscle), and then choose a program to help you reach those goals.

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Posted Sun, 09/20/2020 - 02:28
Luke

I've been doing this for 4-5 weeks and feel I've seen a small increase in Muscle. I'm doing at least 1,000 - 1,400 Calories per each work out also (Which is anywhere between 2,500 - 4,500 active total a day)

I feel I'm not eating enough calories though and I'm also running as the cardio as I have a half marathon for Charity in November.

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Posted Thu, 09/24/2020 - 15:35
Abigail_M&S

Hey Luke - check out our BMR calculator to help you find a starting point for your caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator

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Posted Thu, 08/27/2020 - 21:57
Rod

After how many weeks should i start noticing changes in my body? Is it enough to work arms only one time a week? Could I do arms on saturday??

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Posted Fri, 08/28/2020 - 15:21
Mike_M&S

Hey Rod - that's a hard question to answer as there are so many variables. 1 week is definitely too soon, give it 2-3 weeks and you should start seeing gains. Consistency is the key for any workout, so stick with it!

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Posted Tue, 08/25/2020 - 00:11
Diego Meneses

Hi!!
I’m 1 week into the workout and I liked it a lot. I just have one question how many calories per day should I take in order to bulk? When it says 3,000 Calories does it mean overall (through the whole day) or 3,000 after working out? Meaning if I take 3,100 calories and workout and burn 500 it leaves me in 2,600 is that fine or do I have to gain those 500 back?

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Posted Tue, 09/22/2020 - 10:24
Abigail_M&S

Hi Diego - the caloric intake is for the whole day. You do not need to subtract the calories burned during exercise. Take a look at our BMR calculator for more specific calorie needs: https://www.muscleandstrength.com/tools/bmr-calculator

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Posted Wed, 09/23/2020 - 01:19
Diego

I’m trying to gain muscle, and gain weight. I have always known you need to be in a calorie surplus. So when I eat 3500 calories a day and burn 500 calories I don’t need to gain those 500 in order to gain muscle and weight??

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Posted Thu, 09/24/2020 - 15:33
Abigail_M&S

Diego - use the BMR calculator to get your daily caloric needs. That calculator takes into account your activity level and gives you number of calories needed to maintain. A general rule of thumb is to add 250 calories if you want to gain and subtract 250 calories if you want to cut.

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Posted Sun, 08/16/2020 - 23:42
Diego Meneses

Hi!!
I am starting this workout tomorrow I’m really happy I just hace one question. Do I increase weight or decrease weight because of the amount of sets dropping?

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Posted Wed, 08/19/2020 - 09:40
Yoshi

Hey Diego

As the reps per set go down you'll increase the weight.

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Posted Wed, 07/15/2020 - 05:18
Benjamin Church

Here's my only concern: I'm an insulin dependent diabetic. Large workouts tend to cause severe hypoglycemic episodes. Is there anything i can do to modify this as not to run into multiple hypoglycemic events?

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Posted Tue, 08/11/2020 - 09:56
Yoshi

Hey Benjamin

It's best to run that question by your doctor since they know your body and can recommend safe alternatives. Maybe run this one by them as well: https://www.muscleandstrength.com/workouts/the-ultimate-bro-split

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Posted Wed, 06/03/2020 - 07:30
Joao Ferreira

Hi,
Where can I put Deadlift in this programe?

thanks

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Posted Mon, 08/10/2020 - 16:17
Yoshi

Hey Joao

If you're itching to throw some deadlifts into this routine I would suggest choosing one of your 2 squat days and replacing barbell squats with deadlifts. Whichever day you choose, stick with that for the program and squat on the other day.

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Posted Tue, 03/03/2020 - 12:11
Κωστας Μπαξεβανιδης

Will just one day of arms and shoulders
be enough?

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Posted Wed, 07/08/2020 - 09:57
Colton Shoop

Since it's a monday-friday routine, you can always use your saturday as an arm day.

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Posted Tue, 01/21/2020 - 17:47
Nick

Hey in the diet it says 1 cup of oatmeal. Is that cooked or uncooked. I understand you would eat it cooked, but a cup of uncooked becomes 2 cups cooked. Just looking for clarification. Thanks

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Posted Wed, 01/22/2020 - 08:42
JoshEngland

Hi Nick,

It'll depend on your own individual calorie need to be honest.

Some may need 1 cup of cooked oats for their daily calorie intake, others might need 2 cups.

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Posted Thu, 01/02/2020 - 19:11
Oliver

Would it still be efficient if i did the: Abs & Arms workout, Chest/Shoulders/Back workout, Legs & Abs workout every week?

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Posted Thu, 12/19/2019 - 01:09
Ray

When perform HIIT cardio, how long should I do it for?

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Posted Sun, 12/01/2019 - 12:55
Danny

How often should I be looking to increase the overall weight with this workout? I have followed routines where I increase every workout (like stronglifts 5x5,) every week, fortnight and month.
I realise that I increase the weight as the reps decrease during the workout, but for instance say I start at 100Kg for 10 reps on the first week of squats, do I increase to 102.5Kg for the second squat of the week, or wait for a week, 2 weeks, 1 month?

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Posted Mon, 12/02/2019 - 15:18
JoshEngland

Hi Danny,

Everyone's rate of progression will be different and it won't always be linear. Aim to progress whenever capable of doing so (every 2 weeks is a good goal).

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Posted Tue, 12/03/2019 - 06:30
Danny

Thank you for the reply.

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Posted Thu, 10/17/2019 - 07:14
debarjya

Can i turn this workout into a ppl workout?

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Posted Thu, 10/17/2019 - 09:27
JoshEngland

Hi Debarjya,

Sure, feel free to alter it in whatever ways you see fit for your individual goals.

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Posted Sat, 08/10/2019 - 11:54
Ljubivoje

Hi,i wanted to ask can i use this workout plan if i want to burn fat and lose weight,btw i've been going to gym for 1 year and only thing left is to burn last layer of fat to get six pack.Also i would like to drop to 80-83kg and not gain any kg

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Posted Mon, 08/12/2019 - 14:10
JoshEngland

Sure, you could use this program while in a deficit if need be. That would help accomplish your goal.

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Posted Wed, 08/07/2019 - 03:21
BrianG

Do I have to go on a calorie surplus if I’m trying to lose fat?

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Posted Thu, 08/08/2019 - 15:46
JoshEngland

Hi Brian,

No, you'll need to be in a calorie deficit to lose body fat.

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Posted Wed, 07/31/2019 - 17:07
Charles

Hi
Can i change barbell bench press with dumbell bench press ?
For dumbell fly, do i have to use flat bench or incline bench ??
Thanks

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Posted Thu, 08/01/2019 - 16:10
JoshEngland

Hi Charles,

Sure, you can do that. When it comes to dumbbell flys, either variation works.