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 LLIIK
KEE U
USS 

Chris
Hemswor th
Wo r k o u t –
The God of Thunder ’s Th or Workout

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Ever since Thor burst through the skies and onto our
screens, the Chris Hemsworth workout has been one of
the hottest searches on the Goog. It wasn’t necessarily
the impressive superhero physique that made everybody
pay attention, rather the sheer scale of Chris’ epic
transformation. TRAIN Mag caught up with Chris to get
the lowdown on his workout, diet and secrets.

Chris Hemsworth’s fit lifestyle away from

Hollywood
Even if you don’t have an upcoming movie on the
horizon, it’s worth planning for your future self by
making sure the form �ts the function.

“Something like The Huntsman requires less bulk and

more athleticism,” says Chris Hemsworth.

“That leads to a little less isolation lifts and more

bodyweight circuits, boxing and Muay Thai drills.

For Thor, my workouts alternate between heavy

weightlifting, bodybuilding work to lighter timed �tness
and more resistance and functional type stuff. With the
bodybuilding, for each exercise we usually do four sets,
and ranges are anywhere from 8-12 reps.

“We train six days a week for about an hour, but never
much over an hour, but we go hard during that time
frame. I do train when I’m not playing Thor, but I’m less
bulky because I eat less and my workouts are more
rounded and less centered around being muscular. I
usually put on about 20lb of muscle to play Thor.”

We salute you for your valiant contribution to those

comic book ideals, Chris!

The Chris Hemsworth workout : Thor’s
Thunder God routine to build muscle

DAY 1 – Back

Pullups
5 sets x 20, 15, 12, 10, 10 reps

Pushups
5 sets x 20 reps

Hammer strength machine rows

4 sets x 12 reps

Dumbbell rows
4 sets x 12 reps

Swiss ball hyperextentions

4 sets x 25, 20, 15, 15 reps

D ay 2 – C h e s t

Barbell bench press


8 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps
Incline dumbbell bench press
4 sets x 12 reps

Hammer strength chest press

4 sets x 15 reps

Weighted dip
4 sets x 10 reps

Cable �yes
4 sets x 12 reps

D ay 3 – L e g s

Back squat
7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Leg press
1 x drop set to failure

Walking lunges
4 sets x 20 reps

Leg extension
3 sets x 20 reps

Single-leg curl
3 sets x 20 reps

Standing calf raise

3 sets x 20 reps

D ay 4 – S h o u l d e r s

Military press
7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Arnold press
4 sets x 12 reps

Barbell shrugs
4 sets x 12 reps

Dumbbell lateral raise

3 sets x 15 reps

Dumbbell front raise

3 sets x 15 reps

Dumbbell rear delt �yes

3 sets x 15 reps

D ay 5 – A r m s

Barbell biceps curl

3 sets x 10 reps

Skull crusher
3 sets x 10 reps

Ez-bar preacher curl

3 sets x 10 reps

Dumbbell lying triceps extension

3 sets x 10 reps

Dumbbell hammer curl

3 sets x 12 reps

Rope pressdown
3 sets x 12 reps

Barbell wrist curl

3 sets x 20 reps

Barbell reverse wrist curl 

3 sets x 20 reps
T hor – mu scle with ag ili ty
Having played Thor in multiple Marvel universe outings,
there’s a hefty dose of expectation, which is all the
motivation he needs to keep on keeping on. “It’s all
about looking the part, and thanks to how he has looked
in the comics all these years, that means I have to pack
on muscle,” explains Hemsworth with his trademark
smile.

“With Thor, it’s very important for me to be as powerful

and strong as I can be while maintaining that element of
agility. You want to look blocky, but never move like a
rusty stone.”

Evolution of the Thor workout routine

In years gone by, Hemsworth has stuck to lifting and
circuit-based cardio to get into condition, but like every
body, adaptations are made, so that demands a new
strategy.

“While very much revolving around weightlifting, with

Thor my workout is sort of split in two parts,” he
explains. “The �rst part is a classic bodybuilder-type
workout, based around high-weight, low-rep moves
designed to build size.”

“The second part is functional training and CrossFit-

inspired work, really to help with my movement and
agility and to shift stubborn fat while maintaining
muscle.”

The variable nature of CrossFit makes it an ideal go-to 

exercise source for anyone looking to maintain muscle
and be a better athlete. In fact, a new paper in the
Journal of Exercise Physiology compared weightlifters
and CrossFitters and found the latter had greater
endurance and improved jumping capabilities.

Chris Hemsworths’ conditioning team is doing its

homework.

Thors evolving physique

If you watch all his Marvel movies back-to-back and
have a bodybuilding judge’s eye, you may notice subtle
variables in his physique.

“My Thor training has advanced and evolved. I was too

big in the �rst �lm, too bulky and stiff. While the
weightlifting is key, we’ve added a lot more movement,
�exibility, high- intensity circuits and functional training. I
needed to develop that agility, especially for Thor:
Ragnarok and then Avengers: In�nity War.”

This kind of tack isn’t just for the body, because a paper
in Ageing Research Reviews found multicomponent 
exercise that includes resistance training, aerobic
exercise, balance and agility training was the best at
keeping your brain and memory in good nick as you age.

If you commit to just being a one trick pony, you could

�nd your thoughts will soon become euthanized.

C h r i s H e m s w o r t h u p p e r - b o d y “ G R I N D E R ” c i rc u i t

Thor’s hammer, Mjolnir, or “The Grinder,” is where much

of his power derives from. This workout may not give
you the strength to wield arguably the greatest weapon
in the entire Marvel Universe, but as a 2nd place prize,
you may achieve aesthetics be�tting of a Thunder God.

The routine: Perform 6-8 reps on each exercise and

repeat until six minutes is up. Rest for one minute and
then repeat for another two rounds.

Tip: Ensure your technique is perfect prior to increasing

loads as there’s a lot of rotational movement involved in
this circuit.

1. OVERHEAD 2-HANDED SLAMS

Hit a big tire while holding a heavy hammer in both
hands. It’s great for overall conditioning; it will also
improve the rotational strength in your shoulders and
arms. Alternate sides so both arms get work.

2. SINGLE-ARM CHOP
This will develop your hand, wrist, and shoulder stability,
as well as your strength. Use a lighter hammer than the
2-hand slams, and alternate arms.

3. SINGLE-ARM TRICEPS LIFT AND SLAM

Gripping the lighter hammer with one hand, twist it

behind your back before lifting it vertically; use just your
triceps and slam it down on a tire; alternate arms.

4. SIDEWAYS CHOP
Swing the hammer at a big tire as though playing the
ninth hole on a golf course. This will hit the hips and
core while strengthening your midsection. Alternate
from side to side.

5. SINGLE-HAND ROUND-THE-WORLD
Hold a hammer in one hand, and then cast it around your
opposite shoulder and behind your head, taking it back
to the upright position; alternate arms.

6. OVERHEAD STRIKE SQUAT

Grab the hammer with both hands and bring it back over
your head before chopping down on a tire while bending
at the knees. Perform this drill with a heavy hammer.

7. DOUBLE-HANDED SHOVEL
Bring the hammer from over your shoulder while dipping
and perform a front lever with it. Bring it back vertically
behind your head. Repeat without pausing and alternate.

H ow the Chris Hem swor th w orkou t has

evolved
Like all good heroes, he’s evolved in his attitude and
approach to training, which has become the secret to
staying motivated.

“The heavy weightlifting, muscle building stuff is still

based on your classic isolated muscle groupings,” says
Hemsworth. “With the �rst Thor �lm, it was very much
rooted in bodybuilding. Now there’s a lot more functional
�exibility and movement training: it’s more rounded and
versatile.

“My trainer, Luke Zocchi, is the best. He’s worked side-
by-side with me and has made the program interesting
on every level by keeping things unpredictable. It’s never
repetitive, which is why it’s hard for me to spell out week-
to week.

“It’s still chest day, back day, leg day, shoulders and arms
isolated, but I make sure I get functional and CrossFit-
inspired work mixed in, alongside some Muay Thai and
boxing drills.”

There’s an important lesson in how you spend your

paper because if your trainer is boring you to death with
tired routines, speak up. There’s more than one way to
build muscle and be �t – if you’re paying for it, you
should be getting your money’s worth in motivation.

A thunder god needs fun ctional muscle

You can only be called ‘big guy’ so many times until the
novelty wears off, which is when it’s time to shoot for a
new goal.

“It’s very easy to go for the showy muscle but for Thor, I
don’t want cosmetic muscle,” he says.


“You can really tell when someone has functionality –
they move differently, and for me I found it so much
better with injuries and general well-being when I upped
my functional and core workouts.”

“I now have a far greater range of motion and stronger

core. I do a lot more pull-ups and things like that, more
high-intensity stuff and extra bodyweight moves. In
conjunction with the weightlifting, I do a lot of timed
battle ropes, kettlebells, throws with medicine balls,
hanging raises, high-resistance bungee stuff and timed
bear crawls. These all balance out the heavy weights.
With pull-ups, we vary hand positions and also mix it up
with bars and gymnastic rings.”

Chris Hemswor th’s diet

While the exercise modalities may change, an effective
diet doesn’t stray from year-to- year.

“It’s obviously very high in protein, and I eat six times a

day,” he explains. “With the months leading up to the
shoot and during �lming, I’m basically overfeeding
myself on protein and endless amounts of chicken
breast, eggs, steak, �sh, vegetables, tuna, avocado,
cottage cheese and brown rice.”

“That said, we’ve tried to cut down a bit on animal

protein and introduce more legumes and certain grains,
as a result of being more mindful about the
environment. But to be honest, it’s still mostly animal
proteins.” 
“It’s basically six meals a day of clean proteins and
vegetables, which can get repetitive, but it works time
and time again.”

Well, if it ain’t broke, don’t mess with it…

For more articles like the Chris Hemsworth workout,

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Written by TRAIN

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