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Chris Hemsworth, more commonly known around the world as Thor, is one of the biggest movie stars on the planet.
Hemsworth started acting at a young age. However, his astounding transformation for 2011’s Thor skyrocketed his career to the global mega-star we see today.
So, how did Hemsworth pack on muscle mass and sculpt a god-like body?
Today, I will share with you Chris Hemsworth’s workout routine and diet plan to give you a superhuman physique.
Let’s jump in.
Chris Hemsworth Current Bio And Stats
Chris Hemsworth was born in Melbourne, Victoria, Australia, spending his formative years in Phillip Island, Victoria in Melbourne’s south.
Chris is the brother of actors Liam Hemsworth and Luke Hemsworth, so acting was in the family.
In 2004, Hemsworth landed the role of Kim Hyde in the Australian soap, Home and Away, until 2007.
In 2009, Chris jetted off Hollywood and auditioned for the role of James T. Kirk in J.J Abrams’s Star Trek.
Hemsworth lost the role to Chris Pine, but Abrams enjoyed his audition and cast him as George Kirk (James T. Kirk’s father).
This helped propel Hemsworth’s career forward, securing him a lead role in Cabin In the Woods (2011), directed by Drew Goddard and Joss Whedon.
Whedon recognized Hemsworth’s acting chops and looks, playing a pivotal role in casting Chris for the God of Thunder in Thor (2011).
From here, Hemsworth’s name became a global phenomenon as the world witnessed his staggering transformation, packing on 20 lbs. of muscle for the role.
He has since embodied the role of the Norse god, playing the electrifying role of Thor in The Avengers (2012), as well as all of the Marvel Cinematic Universes’ subsequent films.
He’s also appeared in Rush (2013), Men In Black: International (2019), and Extraction (2020).
- Age: 39 Years Old
- Height: 6’ 3” (191 cm)
- Weight: 185 lbs. (85kg) / 220 lbs. (100kg) Thor
- Birthday August 11, 1983
- Occupation: Actor
- Retired/Active: Active
Chris Hemsworth Workout Fundamentals
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Chris Hemsworth’s workout routine consists of resistance training and cross-training.
Playing various roles means that Chris must adjust his training style to suit his upcoming roles.
For Thor’s god-like physique, Hemsworth must increase his mass. For roles in films such as Bad Times at the El Royale (2018) and Spiderhead (2022), he needs a leaner look.
And rather than just stopping resistance training to decrease weight and mass, Chris adjusts his training style to maintain his fitness and conditioning.
This allows him to transform between roles faster.
To obtain his leaner physique, his trainer Luke Zocchi has Chirs perform circuit-based routines, with a focus on dumbbell training and bodyweight exercises.
With a hectic filming schedule in locations around the globe, Chris utilizes this style of training to keep him in top shape while on the road.
For his initial role as Thor, his training was heavily bodybuilding-focused.
However, Hemsworth found that he began to lose mobility, which made it difficult for him to do recreational activities such as surfing.
As a result, he has adopted a more hybrid training style.
His training consists of bodybuilding, CrossFit, boxing, and bodyweight training to give him the size and the lean look he carries for all his films.
Chris Hemsworth Workout Routine
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Chris Hemsworth’s workout plan is based on a five-day training schedule. Other than that, the routine varies so much depending on the role and his location.
With this in mind, we will create a Thor workout routine based on his preferred exercises to help you gain a solid, muscular physique.
This routine will be complete with a weekly schedule to keep you on your way to building a superhero body.
We will also include Chris’ 10-round barbell workout, which is a great routine when you have limited equipment.
Chris Hemsworth Workout Routine for Thor
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Training Schedule
This training schedule will be based on a push, pull, legs (PPL) training split.
Each day will include an ab circuit to finish off the session.
The exercises should be completed with no rest in between. Rest is between each round.
The schedule will be five days per week, with the split continuing the following week, beginning with a legs session.
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Push | Pull | Legs | Rest | Push | Pull | Rest |
Push Day (Duration 50 – 60 mins)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 8-10 | 45-60 secs |
| Incline Dumbbell Press | 4 | 8 | 45-60 secs |
| Dumbbell Flys | 3 | 10 | 30-45 secs |
| Arnold Press | 4 | 8 | 30-45 secs |
| Dumbbell Lateral Raises | 3 | 8-10 | 30-45 secs |
| Weighted Dips | 4 | 8-10 | 45-60 secs |
| Tricep Extensions | 3 | 12 | 30-45 secs |
Ab Circuit (3 Rounds)
| Plank Windmill | 1 | 20 | – |
| Plank V-Touch (Touch Opposite Toes) | 1 | 20 | – |
| Russian Twists | 1 | 20 | – |
| Cable Crunches | 1 | 15 | – |
| REST | 60 Secs |
Pull Day (Duration 50 – 60 mins)
| Exercise | Sets | Reps | Rest |
| Pull-Ups | 4 | 8-12 | 30-45 secs |
| Barbell Row | 4 | 8-12 | 30-45 secs |
| T-Bar Row | 4 | 8 | 30-45 secs |
| One Arm Dumbbell Row | 3 | 8 | 30-45 secs |
| Shrugs | 4 | 8-10 | 30-45 secs |
| Bicep Curls | 3 | 8-12 | 30-45 secs |
| Hammer Curls | 3 | 8-12 | 30-45 secs |
Ab Circuit (3 Rounds)
| Cable Crunches | 1 | 12 | – |
| Crunches | 1 | 15 | – |
| Reverse Crunches | 1 | 15 | – |
| Oblique Crunches | 1 | 15 | – |
| REST | 60 Secs |
Leg Day (Duration 45 – 50 mins)
| Exercise | Sets | Reps | Rest |
| Barbell Squats | 4 | 8 | 45-60 secs |
| Stiff Leg Deadlifts | 4 | 8 | 45-60 secs |
| Lunges | 3 | 8-12 | 45-60 secs |
| Hamstring Curls | 4 | 10 | 30-45 secs |
| Leg Extensions | 3 | 8-12 | 30-45 secs |
| Standing Calf Raises | 4 | 12-15 | 30-45 secs |
Ab Circuit (3 Rounds)
| Russian Twists | 1 | 20 | – |
| Bicycle Crunches | 1 | 30 | – |
| Star Crunches | 1 | 15 | – |
| Plank V Touches | 1 | 20 | – |
| REST | 60 Secs |
10-Round Barbell Workout (Duration 45 – 50 mins)
The Chris Hemsworth 10-round barbell workout is seven exercises, 10 repetitions each in a circuit with no rest, for 10 rounds.
After each round, you can have a 1-2 minute rest before starting the round again.
| Exercise | Sets | Reps | Rest |
| Reverse Grip Barbell Curl | 10 | 10 | – |
| Barbell Overhead Press | 10 | 10 | – |
| Barbell Tricep Extensions | 10 | 10 | – |
| Barbell Squats | 10 | 10 | – |
| Barbell Bent Over Rows | 10 | 10 | – |
| Barbell Briefcase Lunges (Change hands) | 10 | 10 | – |
| Barbell Twists | 10 | 10 | – |
| REST | – | – | 1 – 2 mins |
Chris Hemsworth Dieting and Food Preferences
Chris Hemsworth’s dieting and food preferences have varied over the years due to the different roles he played.
When he bulked up for Thor, he consumed a calorie surplus with a large amount of his protein intake coming from animal proteins such as lean meat.
Hemsworth has stated that in recent years he has started incorporating more vegan protein. This is to give his gut a rest from the large amounts of animal protein.
For his role in Thor: Love and Thunder (2022), which has been Chris’ biggest physique yet, he consumed 4,000-4,500 calories.
To make this manageable, he would eat six meals per day every two to three hours.
This would help him hit his calorie target and stop him from feeling too full.
His macronutrient intake is roughly 30-40% protein, 30% carbs, and 30% fat.
This gives him high protein for muscle growth and recovery, with carbohydrates to fuel his intense workouts.
He would also have a protein smoothie to help him increase his calories.
| Meal | Food |
| Breakfast | Scrambled eggs, vegetables, toast, steak, salad, potatoes |
| Pre Workout Meal | Chicken breast, rice, vegetables, |
| Post Workout Meal | Lamb chops, sweet potato, |
| Meal 4 | Chicken, rice, vegetable |
| Meal 5 | Salmon, broccoli, mushroom |
| Late Night Preference | Dark chocolate, peanut butter |
| Snack | Protein shake (2x scoops, milk, banana, peanut butter) |
If you would like to increase your protein intake, check out 25 protein boosters to increase your protein intake
Chris Hemsworth Diet Plan
If you are interested in putting on muscle, you have to do like Chris and get into a calorie surplus, eating frequent meals.
Support building muscle with this diet plan based on Hemsworth’s meal preferences.
Meal 1
- Scrambled eggs
- Whole wheat toast
- Steamed vegetables
Meal 2
- Chicken breast vegetable stir fry
- Brown rice
Meal 3
- Grilled lamb chops
- Baked sweet potato
Meal 4
- Protein shake (2x scoops, milk, banana, peanut butter)
Meal 5
- Grilled chicken wrap with salad
Meal 6
- Baked salmon
- Pan-fried broccolini and portobello mushroom
Meal 7
- Two pieces of 70% dark chocolate with peanut butter
Chris Hemsworth Supplement Preferences
Here is a list of Chris Hemsworth’s known supplement preferences, although the specific brand he prefers is unknown:
- Whey protein
- BCAAs
- Vitamins
Hemsworth takes a whey protein supplement to help him build lean muscle and assist in recovery.
BCAAs (Branch-chain amino acids) aid in building muscles and reducing soreness.
Finally, multivitamins are good for general wellness and ensure you aren’t missing any essential nutrients.
Final Thoughts
Chris Hemsworth’s body is the result of hours and years of dedication to his training and correct nutrition.
His ability to adapt to his roles comes from understanding his body and the style of training that works for him.
If you want a build like the God of Thunder, you have to train and eat like one.
Focus on following and staying consistent with a training plan, and nutrition, and aim to be 1% better with every workout.
So, are you going to try the Chris Hemsworth workout routine and diet plan?
Let us know in the comments below.
What is Chris Hemsworth’s daily routine?
Chris Hemsworth’s daily routine consists of him waking up and eating a high-protein breakfast before spending time with his children.
This is followed by another meal before heading off for his daily workout.
Following his intense training session, he has another meal.
Around his eating, he fits in work commitments such as meetings, filming, or even more family time.
In the evenings he consumes two more meals before settling in for a restful night’s sleep.
How do I train like Chris Hemsworth?
To train like Chris Hemsworth, focus on resistance training three to five times per week, with a focus on progressive overload to increase muscle mass.
This is combined with a variety of bodyweight training to help him stay mobile. Plus, high-intensity conditioning exercises such as boxing, battle ropes, and circuit training to keep his heart rate up.
Does Chris Hemsworth work out twice a day?
No, Chris Hemsworth trains once per day with a focus on intensity for a duration of 60-90 minutes.
What is Chris Hemsworth diet and workout?
Chris Hemsworth’s diet and workout routine consist of a cross between resistance training, bodyweight exercises, and conditioning such as boxing and battle ropes.
He consumes a 4,000-4,500 calorie high protein diet, spread across six meals per day.
His macronutrient ratio is 30%-40% protein, 30% carbs, and 30% fat.
This helps him fuel his intense training sessions, build and maintain muscle, and recover.
How much does Chris Hemsworth weigh?
Chris Hemsworth’s weight ranges from 185 lbs to 220 lbs. This is based on the role he is playing at the time.
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