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by Daniel Burford June 23, 2018

God of thunder. Strongest Avenger. He slays crooks with a hammer. He’s Chris Hemsworth. And this is his workout routine, diet and training program.

Towering at 6 foot, 3 inches and weighing 201 pounds of pure muscle, brawn, and sexiness, the Asgardian rockstar is, to quote Drax inAvengers: Infinity War, a man — a handsome, muscular man.

Chris' rise to global fame following Thor has left guys all over the world asking, "What is the Chris Hemsworth workout" and how can I get a body like Chris Hemsworth in Thor?

Chris Hemsworth Workout Routine

Let’s face it. We want to be Chris Hemsworth. We’d die to have his body. In fact, We’d do anything to have arms that can pound the Hulk and abs that can make women want to bite their lips.

Before you ask the gods to give you an out-of-this-world physique, you need to accept the fact that you will not wake up tomorrow looking like Thor.

If you want a Chris Hemsworth body, you need the Chris Hemsworth workout routine.

Sounds good? Read on.

What is the Chris Hemsworth Workout?

So how do you get ripped and shredded like an Avenger? Check out this 5-day exercise routine from the trainer who helped him prepare for the Marvel films.

A word of caution: Chris’ workout routine is challenging. It isn’t surprising though. He took his role as Thor to the next level by bulking up like no other Marvel superhero.

Chris Hemsworth Thor Workout

In preparing for the role, Hemsworth trained with Duff Gaver, a former Navy SEAL who is known for his old school bodybuilding approach. Gaver gave special attention to Chris’ arms and shoulders because Thor doesn’t wear sleeves.

“People see Chris and they think he was on steroids, but it was just red meat, heavy weights and some protein powder. He crushed every single workout. He simply decided to look like Thor,” Gaver tellsMuscle & Fitness.

Now that you’ve decided to look like Chris Hemsworth, here’s the Chris Hemsworth workout routine.

5-Day Chris Hemsworth Workout

Day 1: Back

Exercise 1: Pullup (5 sets/ 20, 15, 12, 10, 10 reps)

  • You’ll need a pullup bar for this exercise.
  • Start by doing a dead hang with your arms fully extended and feet off the ground.
  • Pull your body up as you align your elbows into your ribcage. Make sure that your chin clears the bar.
  • Don’t pull using your wrists. Instead, use your elbows.
  • Lower your body until you assume a dead hang position.

Exercise 2: Pushup (5 sets/ 20 reps)

  • Place your hands on the floor and keep them shoulder-width apart.
  • Make sure that your body is in a straight line. Squeeze your abs, too.
  • Lower your body until your chest almost touches the floor. Keep your elbows tucked to your sides.
  • Pause. Then push your body to the starting position.

Exercise 3: Hammer Strength Two-Arm Row (4 sets/ 12 reps)

  • You’ll need a hammer machine or 2 dumbbells for this exercise
  • Put your left leg forward on the bar to support your body.
  • Grab the handles of the machine and start pulling altogether until your hands are close to your chest.
  • Pull your elbows to your back to squeeze your back.
  • Push the handles forward to return to the original position.

Exercise 4: Dumbbell Row (4 sets/ 12 reps)

  • You’ll need dumbbells for this exercise.
  • Stand up and keep your feet shoulder-width apart.
  • Grab a dumbbell in each hand and slightly bend your knees as you keep your back straight.
  • Extend your arms forward and let the dumbbells hang.
  • Use your arms and back to pull both dumbbells up to your ribcage. Hold for a second.
  • Lower the dumbbells to the original position.

Exercise 5: Swiss Ball Hyperextension (4 sets/ 25, 20, 15, 15 reps)

  • This exercise requires a Swiss ball.
  • Lean your front body forward on the Swiss ball, pushing your stomach on the ball while extending your legs.
  • Keep your body straight and put your hands behind your head.
  • Now lower your chest and head until your stretch your hamstrings.
  • Use the strength of your back to pull your body straight to the starting position.

Day 2: Chest

Exercise 1: Barbell Bench Press (8 sets/ 12, 10, 10, 8, 8, 6, 4, 4, 4 reps)

  • You’ll need a barbell and a bench to perform this exercise.
  • Lie on your back on a bench and grab the barbell with an overhand grip.
  • Slowly lower the bar close to your chest, keeping your elbows tucked to your side.
  • Pause for a few seconds and push the bar up to the starting position.

Exercise 2: Warrior Fit Incline Dumbbell Bench Press (4 sets/ 12 reps)

  • A dumbbell and a bench are needed for this exercise.
  • Adjust the bench to an inclined position (30 to 45 degrees).
  • Lie on your back on the bench and grab a pair of dumbbells on both hands.
  • Raise the dumbbells above your shoulders and extend your arms.
  • Now lower the dumbbells to the sides of your chest.

Exercise 3: Hammer Strength Chest Press (4 sets/ 15 reps)

  • You’ll need a hammer strength machine for this exercise.
  • Adjust your seat to make sure that the handles are aligned to your chest.
  • Grab the handles and keep your feet on the ground.
  • With your elbows pointed down, push the handles up in an inclined direction.
  • Pull back 90 degrees to the starting position.

Exercise 4: Weighted Dip (4 sets/ 10 reps)

  • You’ll need ankle weights and a dip station for this exercise.
  • Attached the ankle weights to your ankles and grab the handles of the dip station.
  • Lift your whole body up until your arms are fully extended and tucked to your sides.
  • Bend your elbows and lower your body until your arms are parallel to the ground.
  • Lift your body up again to return to the starting position.

Day 3: Legs

Exercise 1: Back Squat (7 sets/ 10, 8, 6, 5, 4, 3, 3 reps)

  • This exercise requires a barbell and a squat rack.
  • Hold the barbell across your back with an overhand grip.
  • Keep your body arched and feet shoulder-width apart.
  • Lower your body by bending your knees and pushing your hips back.
  • Pause for a few seconds and get back to the starting position.

Exercise 2: Leg Press (1 set)

  • You’ll need a leg press machine for this exercise.
  • Sit down on the machine and place your feet on the inclined platform in front of you.
  • Unlock the safety bars to release the weight and stretch your legs until they’re fully extended.
  • Lower the platform until your legs make a 90-degree angle.
  • Push the platform forward until your legs are fully extended.

Exercise 3: Bodyweight Walking Lunge (4 sets/ 20 reps)

  • Stand straight with your feet together.
  • Step your right leg forward and drop into a lunge, bending your knees.
  • Keep your body straight with your hands on your waist.
  • Step back to return to your starting position.

Exercise 4: Single-Leg Curl (3 sets/ 20 reps)

  • A machine is required for this exercise.
  • Lie on your chest on the machine and position your leg on the padding.
  • Make sure that the padding is positioned just above the back of your ankles.
  • Now curl the weight using your leg, squeezing your hamstrings hard.
Exercise 5: Standing Calf Raise (3 sets/ 20 reps)
  • You’ll need a box for this exercise.
  • Stand on the box with your heels hanging of the edge.
  • Rest your hands on a wall to stay balanced.
  • Now raise your heels up to stretch your calves.
  • Lower it back to the starting position.

Day 4: Shoulders

Exercise 1: Military Press (7 sets/ 10, 8, 6, 5, 4, 3, 3 reps)

  • You’ll need a barbell for this exercise.
  • Grab the barbell with your hands facing outward.
  • Make sure that the barbell is aligned with your shoulders.
  • Now push the barbell up, extending your arms.
  • Slowly lower the barbell to the starting position.

Exercise 2: Arnold Press (4 sets/ 12 reps)

  • This exercise requires dumbbells.
  • Grab the dumbbells and lift them at shoulder level with your palms facing your body.
  • Then extend both of your arms overhead, rotating the dumbbells until your palms are facing forward.
  • Pause and slowly lower the dumbbells while rotating your palms back to the starting position.

Exercise 3: Barbell Shrug (4 sets/ 12 reps)

  • You’ll need a barbell for this exercise.
  • Stand straight with your feet shoulder-width apart.
  • Hold the barbell in front of your thighs with your palms facing your body.
  • Keep your arms straight and shoulder-width apart.
  • Shrug your shoulders as high as you can to target the muscles on your back and shoulders.

Exercise 4: Dumbbell Lateral Raise (3 sets/ 15 reps)

  • You’ll need dumbbells for this exercise.
  • Stand straight and grab a pair dumbbells with both hands.
  • Let the dumbbells hang on your sides with your palms facing your body.
  • Slightly bend your elbows and extend your arms to the sides until they’re shoulder level.
  • Pause, then lower your arms back to the starting position.

Exercise 5: Dumbbell Front Raise (3 sets/ 15 reps)

  • You’ll once again need dumbbells to perform this exercise.
  • Stand up with your feet hip-width apart.
  • Grab a pair of dumbbells with your palms facing your body and position them in front of your thighs.
  • Raise your arms forward until they are fully extended.
  • Pause and lower the weights back to the starting position.

Day 5: Arms

Exercise 1: Barbell Biceps Curl (3 sets/ 10 reps)

  • You will need a barbell for this exercise.
  • Grab a barbell with an underhand grip.
  • Let the barbell hang in front of your thighs. Make sure your palms are facing forward.
  • Lift the barbell close to your neck and lower it back to starting position.

Exercise 2: Skull Crusher Curl (3 sets/ 10 reps)

  • Get a pair of dumbbells and a bench.
  • Lie on your back on the bench and hold a dumbbell in each hand.
  • Lift the dumbbells over your chest with your palms each other.
  • Bend your elbows and lower the dumbbells to the sides of your head.

Chris Hemsworth Diet

Exercise 3: EZ-Bar Preacher Curl (3 sets/ 10 reps)

  • This exercise requires an EZ-Bar and a preacher bench.
  • Sit on the bench and grab the EZ-Bar with an underhand grip, shoulder-width apart.
  • Rest the back of your arms on the padding and extend your arms.
  • Curl the bar as high as you can to target your biceps.
  • Pause, then lower the bar to starting position.

Exercise 4: Dumbbell Lying Triceps Extension (3 sets/ 10 reps)

  • You’ll need a bench and a pair of dumbbells for this exercise.
  • Lie on your back on the bench and hold both dumbbells with your arms extended over your chest.
  • Bend your elbows as you lower the dumbbells near your shoulders.
  • The trick is to keep your upper arms tucked.
  • Pause, then raise your arms back to the starting position.

Exercise 5: Dumbbell Hammer Curl (3 sets/ 12 reps)

  • Stand straight with your feet shoulder-width apart.
  • Grab a pair of dumbbells, keeping your palms facing each other.
  • Curl the dumbbells until they are at shoulder-height.
  • Pause, then lower the dumbbells to the starting position.

Exercise 6: Rope Pressdown (3 sets/ 12 reps)

  • For this exercise, you’ll need an adjustable cable machine and a rope attachment.
  • Stand in front of the cable machine.
  • Grab the rope attachment with a thumbs-up grip and tuck your elbows to your sides.
  • Now extend your forearms downward, twisting the rope inward so your palms face your thighs.
  • Pause, the get back to the starting position.

Exercise 7: Barbell Wrist Curl (3 sets/ 20 reps)

  • Get a barbell and a bench.
  • Sit on the bench and grab the barbell with your hands facing up.
  • Rest your arms on your thighs and let your wrists hang on your knees.
  • Curl the barbell using your wrist. Pause, then lower your wrist.

Exercise 8: Barbell Reverse Wrist Curl (3 sets/ 20 reps)

  • Similar to the barbell wrist curl workout, sit on the bench and get a barbell.
  • This time, your palms must face down — the opposite of the previous exercise.
  • Rest your arms on your thighs and let your wrists hang on your knees.
  • Then curl your knuckles up, targeting your wrist.
  • Slowly bring the barbell down to the starting position.

Bonus: Abs Circuit

Exercise 1: Plank (60 seconds)

  • Lie on the floor using your forearms to hold your body.
  • Extend your legs.
  • Hold this position for 60 seconds.

Exercise 2: Hanging Leg Raise (12 reps)

  • You’ll need a pullup bar for this exercise.
  • Grab the pullup bar with an overhand grip.
  • Hang on the bar with your feet off the ground.
  • Keep your legs straight and raise your feet above at shoulder level.
  • Pause, then return to the starting position.

Exercise 3: Side Plank (60 seconds)

  • Lie on one side with your legs fully extended.
  • Use your forearm to lift your body up, but sideways.
  • Hold for 60 seconds. Then do the same on the other side.

Exercise 4: Toes to Bar (12 reps)

  • You will need a pullup bar to do this exercise.
  • Hang from the bar with your feet off the ground.
  • Then roll back and raise your knees so they touch your chest.
  • Keep your legs straight and make sure your feet will touch the bar.

5-Day Thor Workout Program

Thor Workout Monday (Chest, Back, Abs)

  1. Barbell Bench Press (5 sets/ 12, 12, 10, 8, 6 reps)
  2. Dumbbell Fly (4 sets/ 12 reps)
  3. Bent-over Row (4 sets/ 12 reps)
  4. Hammer Strength Row (4 sets/ 12 reps)
  5. Weighted Pullup (5 sets/ 15, 12, 10, 10, 8 reps)
  6. Weighted Dip (5 sets/ 15, 12, 10, 10, 8 reps)
  7. Plank (1-3 sets/ 60 seconds)
  8. Cable Crunch (1-3 sets/ 12-15 reps)
  9. Sit Up (1-3 sets/ 12-15 reps)
  10. Reverse Crunch (1-3 sets/ 12-15 reps)
  11. Hanging Leg Raise (1-3 sets/ 12-15 reps)
  12. Oblique Crunch (1-3 sets/ 12-15 reps each side)

Thor Workout Tuesday (Legs)

  1. Barbell Squat (5 sets/ 10, 8, 8, 6, 4 reps)
  2. Stiff-Legged Deadlift (4 sets/ 12 reps)
  3. Hamstring Curls (3 sets/ 20 reps)
  4. Leg Extension (3 sets/ 20 reps)
  5. Seated Leg Curl (3 sets/ 20 reps)

Thor Workout Wednesday (Abs and Arms)

  1. Weighted Chin Up (5 sets/ 15, 12, 10, 10, 8 reps)
  2. Barbell Curls (3 sets/ 10 reps)
  3. Hammer Curls (3 sets/ 10 reps)
  4. Cable Tricep Extension (3 sets/ 10 reps)
  5. Barbell French Press (3 sets/ 10 reps)
  6. Plank (1-3 sets/ 60 seconds)
  7. Cable Crunch (1-3 sets/ 12-15 reps)
  8. Sit Up (1-3 sets/ 12-15 reps)
  9. Reverse Crunch (1-3 sets/ 12-15 reps)
  10. Hanging Leg Raise (1-3 sets/ 12-15 reps)
  11. Oblique Crunch (1-3 sets/ 12-15 reps each side)
Thor Workout Thursday (Chest, Shoulders, Back)
  1. Barbell Bench Press (5 sets/ 12, 12, 10, 8, 6 reps)
  2. Dumbbell Fly (4 sets/ 12 reps)
  3. Bent-over Row (4 sets/ 12 reps)
  4. Bent-over Lateral Raise (3 sets/ 15 reps)
  5. Dumbbell Shoulder Press (5 sets/ 15, 12, 10, 10, 8 reps)
  6. Lateral Raise (4 sets/ 12 reps)
  7. Front Raise (4 sets/ 12 reps)
Thor Workout Friday (Legs and Abs)
  1. Barbell Squat (5 sets/ 10, 8, 8, 6, 4 reps)
  2. Stiff-Legged Deadlift (4 sets/ 12 reps)
  3. Hamstring Curls (3 sets/ 20 reps)
  4. Leg Extension (3 sets/ 20 reps)
  5. Seated Leg Curl (3 sets/ 20 reps)
  6. Plank (1-3 sets/ 60 seconds)
  7. Cable Crunch (1-3 sets/ 12-15 reps)
  8. Sit Up (1-3 sets/ 12-15 reps)
  9. Reverse Crunch (1-3 sets/ 12-15 reps)
  10. Hanging Leg Raise (1-3 sets/ 12-15 reps)
  11. Oblique Crunch (1-3 sets/ 12-15 reps)

Missing Secrets Behind the Chris Hemsworth Workout

By now, you probably realize it isn’t easy to grow muscles like Chris Hemsworth.

The actor trained 6 days a week, for 1 to 2 hours a day, and this is just one part of the blueprint. You also need to adapt to the Chris Hemsworth diet, supplement and nutrition plan.

You may not have Duffy Gaver as a fitness trainer or all the time in the world to workout, but the next best thing is Get Shredded Workout & Training Program by  Hustler Fitness, a comprehensive 12-week program that has helped thousands of men build muscle, lose fat and get Chris' abs in under 12 weeks.

The advantage of such a program, like the Chris Hemsworth workout, is that you are getting proven guidance to achieve a lean, muscular physique in a short period of time.

Daniel Burford
Daniel Burford

Daniel Burford is the founder of Hustler Fitness and the SHREDDED Program, a 12 week program that helps men build muscle, lose fat and get shredded. Check it out by clicking here. For training, nutrition & supplement tips, follow Hustler Fitness on Facebook & Instagram.


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