The Chris Hemsworth Workout Routine and Training Secrets

Chris Hemsworth trained 7 days a week for 90 minutes per session to achieve his highly-praised V-Shaped, symmetrical and bulky Thor-Like Physique. His Thor Training and fitness secrets mainly encompass a balanced diet, discipline, strict workout routine and a dedication to change your lifestyle.  

In this post, we will discuss about:

• Who is Chris Hemsworth – Thor?
• Why is Chris Hemsworth physique in Thor admired alot?
• What to do if You are SKINNY and want to get BULKIER like Chris?
• What exercise does Chris Hemsworth do?
• What does Chris Hemsworth eat in a day?

Who is Chris Hemsworth – Thor?

Chris Hemsworth is an Australian actor known for his role as Thor in the Marvel Cinematic Universe (MCU) films. Born on August 11, 1983, in Melbourne, Australia, Hemsworth rose to fame with his portrayal of the Norse god Thor, starting with the film “Thor” in 2011. He reprised this role in several MCU films, including “The Avengers” series and later “Thor” sequels.

Chris Hemsworth is also known for his impressive physique, which he maintains through a rigorous fitness and diet regimen, especially for his role as Thor.

Thor body building workout involves tons of hard work, dedication, balanced diet and discipline. Let’s see how Chris Hemsworth trained to acquire the Thor physique.

Why is Thor Physique Admired A Lot?

Chris Hemsworth’s physique as Thor is a sight to behold! He has been an outstanding actor who did justice to the Thor character physiologically and acting-wise. 

Here is why Chris Hemsworth physique is admired alot:

• Hemsworth boasts a well-defined and muscular physique, which reflects dedication to fitness and strength training. His muscles are visibly toned and proportionate, contributing to an aesthetically pleasing appearance.
• Hemsworth’s body exhibits the coveted V-shaped torso, characterized by broad shoulders and a narrow waist. This proportion creates an attractive silhouette and is often associated with masculinity and physical fitness.
• Despite his muscularity, Hemsworth maintains a lean physique with relatively low body fat percentage. This combination of muscle mass and leanness highlights his muscle definition and contributes to his overall athletic appearance.
• Hemsworth’s physique is not only aesthetically pleasing but also reflects functional strength. His muscular build suggests physical prowess and capability, which aligns with the roles he portrays in action-packed movies.

Many individuals aspire to achieve a physique similar to Hemsworth’s, viewing him as a role model for fitness and health goals. His physique serves as motivation for others to adopt healthy lifestyle habits and commit to regular exercise and proper nutrition.

What to do if You are SKINNY and want to get BULKIER like Chris?

Often, skinny people overestimate their food intake. Tracking daily calories using apps like MyFitnessPal can help. Aiming for 3,200 to 3,500 calories daily, combined with a structured workout plan 3-4 times per week can grow and tone your muscles akin to Hemsworth’s.

Overweight individuals will need to go into a caloric deficit of around 20% daily, aiming for 2,000 to 2,300 calories per day for an 80kg man to speed up fat loss. It’s crucial to continue weightlifting to preserve muscle mass and monitor macronutrients closely, considering carbohydrates, protein, and fat.

How to train like Chris Hemsworth?

Training like Chris Hemsworth, especially for his role as Thor, requires dedication, discipline, and a structured approach. 

Here is what you need to incorporate into your routine to train like Chris Hemsworth

• Functional Strength Training which includes compound movements like squats, deadlifts, and bench presses. These exercises help Thor build muscle mass and strength.
• High-Intensity Interval Training (HIIT) for fat burning and improving cardiovascular fitness.
• Boxing and Martial Arts To improve agility, coordination, and cardiovascular health.
• Bodyweight Exercises  like pull-ups, push-ups, and dips for building Thor strength and muscle endurance.
• Circuit training and back-to-back exercises with little rest to maintain high fitness levels.
• Yoga and Mobility Work: To enhance flexibility, balance, and muscle recovery, Hemsworth incorporates yoga and various mobility exercises into his regimen.
• Cardiovascular Exercises such as running, rowing, and swimming to build endurance and maintain overall fitness.
• Thor enjoys surfing and other outdoor activities for his physical fitness and mental well-being.

Chris Hemsworth Daily Workout Routine:

Chris Hemsworth, aka Thor in the Marvel Cinematic Universe, undergoes an intense and varied exercise regime to maintain his physique. 

Monday: Back and Shoulders

• Deadlifts: 3-4 sets of 5-8 repetitions.
• Pull-ups: 3-4 sets of as many repetitions as possible (AMRAP).
• Lat Pulldowns: 3-4 sets of 8-12 repetitions.
• Shoulder Press: 3-4 sets of 8-12 repetitions.
• Dumbbell Rows: 3-4 sets of 8-12 repetitions per arm.
• Lateral Raises: 3-4 sets of 10-15 repetitions.

​​Deadlifts target back, glutes, hamstrings, and core muscles. Thor needs to build functional strength and power.

Pull-ups are ideal for training the upper back, lats, biceps, and forearm muscles. Thor needs muscle definition for that broad and muscular back.

Lat Pulldowns target back muscles, particularly the lats. Thor needs a bulkier physique to intimidate the enemies. 

Shoulder Press works deltoids, triceps, and upper chest. Thor needs maximum shoulder strength and definition.

Dumbbell Rows target back muscles, including lats, rhomboids, and traps, as well as biceps to promote Thor’s muscular symmetry and V-Shaped body.

Lateral Raises work the lateral deltoids to enhance shoulder width and definition. 

Tuesday: Chest

• Bench Press: 4 sets of 6-8 repetitions.
• Incline Dumbbell Press: 4 sets of 8-10 repetitions.
• Chest Flys: 3 sets of 10-12 repetitions.
• Cable Crossovers: 3 sets of 10-12 repetitions.
• Push-ups: 3 sets to failure.

Bench Press targets chest, shoulders, and triceps to build Thor-Like upper body strength and power. 

Incline Dumbbell Press works the upper chest muscles to define chest and bulk chest muscles.

Chest Flys isolate chest muscles to sculpt and tone Thor’s chest muscles.

Cable Crossovers engage chest muscles from different angles to improve Thor’s chest muscle symmetry.

Push-ups are a functional exercise targeting chest, shoulders, and triceps which helps in maintaining Thor-Like broad chest.

Wednesday: Legs

• Squats: 4 sets of 8-10 repetitions.
• Lunges: 3 sets of 10-12 repetitions per leg.
• Leg Press: 4 sets of 10-12 repetitions.
• Calf Raises: 3 sets of 12-15 repetitions.
• Hamstring Curls: 3 sets of 10-12 repetitions.

Squats work your thighs, butt, and lower back. This exercise is great for building overall lower body strength and muscle.

Lunges are awesome for targeting your quads, hamstrings, and glutes. Lunges help Thor improve balance and stability.

Leg Press helps strengthen your legs, especially your quads, hamstrings, and glutes. It’s a good alternative if you can’t do squats.

Calf Raises target your calf muscles. They’re good for building up those calf muscles, making your legs look more toned and defined.

Hamstring Curls helps to balance out your leg strength and prevents muscle imbalances.

Thursday: Arms and Abs

• Bicep Curls: 3 sets of 10-12 repetitions.
• Tricep Dips or Extensions: 3 sets of 10-12 repetitions.
• Hammer Curls: 3 sets of 10-12 repetitions.
• Skull Crushers: 3 sets of 10-12 repetitions.
• Abdominal Exercises:
  • Crunches: 3 sets of 15-20 repetitions.
  • Planks: Hold for 3 sets of 30-60 seconds.
  • Russian Twists: 3 sets of 12-15 repetitions per side.

Bicep Curls target your biceps and help sculpt those arm muscles. They’re great for getting those defined bicep peaks.

Tricep Dips or Extensions work your triceps, the muscles at the back of your arms. They’re key for toning and defining your arms.

Hammer Curls are similar to regular bicep curls but target your biceps and forearms slightly differently. This exercise bulks and strengthens your arms.

Skull Crushers target your triceps and are excellent for building strength and definition in the back of your arms.

Abdominal Exercises target your abs and help strengthen your core. Planks work your entire core, including your abs, obliques, and lower back. They’re fantastic for building core stability and strength. Russian Twists engage your obliques and help define your waistline. They’re effective for toning your midsection and improving rotational stability.

Friday: Functional Training and HIIT

• Kettlebell Swings: 3 sets of 12-15 repetitions.
• Box Jumps: 3 sets of 8-10 repetitions.
• Battle Ropes: 3 sets of 30-60 seconds (continuous waves or alternating waves).
• Burpees: 3 sets of 10-12 repetitions.
• Sprints: 5-8 rounds of 30-60 seconds sprint intervals with 60-90 seconds rest in between.

Kettlebell Swings promote full-body movements to engage your hips, glutes, and core. They’re excellent for building explosive power and improving overall strength and endurance.

Box Jumps target your legs, particularly your quads and glutes, as well as your cardiovascular system. They’re great for improving lower body explosiveness and agility.

Battle Ropes provide a total body workout, engaging your arms, shoulders, back, and core. They also provide a high-intensity cardio workout, boosting your endurance and calorie burn.

Burpees are a full-body exercise that targets multiple muscle groups, including your chest, arms, shoulders, core, and legs. They’re effective for improving cardiovascular fitness and muscular endurance.

Sprints intervals are a powerful cardiovascular workout that also helps build leg strength and explosiveness. They’re great for burning calories, improving speed, and boosting overall athletic performance.

Saturday: Mixed Cardio

• Running: Aim for 20-30 minutes per session.
• Swimming: Aim for 30-45 minutes per session.
• Rowing: Aim for 20-30 minutes per session.
• Surfing or Other Outdoor Activities: Aim for at least 60 minutes per session.

Sunday: Rest or Active Recovery

• Yoga: Aim for 30-60 minutes per session. Click here for our complete guide on yoga stretches.
• Light Stretching: Aim for 10-15 minutes per session.
• Walking: Aim for at least 30 minutes per session.

How many hours a day does Chris Hemsworth workout?

What does Chris Hemsworth eat in a day?

Chris Hemsworth followed a balanced diet plan. His diet mainly consisted of lean protein and carbohydrates with very little fat component. 

Chris Hemsworth Meal Plan

Meal 1: Thor’s Power Smoothie

• 2 scoops whey protein powder
• 1 cup unsweetened almond milk
• 1 large frozen banana
• 1/2 cup rolled oats
• 1 tbsp almond butter
• Handful of spinach
• Ice cubes

Calories: 750

Nutrition: 50g protein, 85g carbohydrates, 25g fat

Meal 2: Breakfast: Turkey and Quinoa Salad

• 6oz grilled turkey breast
• 1 cup cooked quinoa
• Mixed greens
• Cherry tomatoes
• Cucumber slices
• Balsamic vinaigrette dressing

Calories: 600

Nutrition: 45g protein, 55g carbohydrates, 20g fat

Meal 3: Pre-Workout Meal Salmon and Sweet Potato Mash

• 8oz grilled salmon fillet
• 1 large sweet potato, mashed
• Steamed broccoli
• Lemon wedges

Calories: 650

Nutrition: 40g protein, 60g carbohydrates, 25g fat

Meal 4: Lunch: Chicken and Vegetable Stir-Fry

• 8oz chicken breast, sliced
• Mixed vegetables (bell peppers, onions, snap peas, carrots)
• Soy sauce
• Brown rice or quinoa

Calories: 550

Nutrition: 35g protein, 60g carbohydrates, 15g fat

Meal 5: Dinner: Lean Beef and Veggie Skewers

• 8oz lean beef cubes (such as sirloin)
• Cherry tomatoes
• Bell pepper chunks
• Red onion slices
• Olive oil and herb marinade

Calories: 700 

Nutrition: 45g protein, 40g carbohydrates, 35g fat

Meal 6: Snack: Greek Yogurt Parfait

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup granola
• Drizzle of honey

Calories: 350

Nutrition: 20g protein, 40g carbohydrates, 15g fat

This meal plan provides a total of approximately 4000 calories, with a breakdown of 235g protein, 300g carbohydrates, and 135g fat. Adjust portion sizes and ingredients based on individual dietary needs and preferences. 

Final Word

So, there you have it! Chris Hemsworth workout routine is a well-rounded fitness regimen which comprises discipline, daily workout, balanced diet and dietary lifestyle changes.