Chris Hemsworth "Thor" Workout Plan

4 Weeks / 4 Days per Week / Expert

64 ratings

Workout Summary

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well. Passion, time, and pat... more

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well.

Passion, time, and patience are required to get the physique of Chris Hemworth's Thor. Chris Hemsworth performed two workout routines per day, 3/4 of his exercise days. With his heavy bodybuilding workouts, Chris focused on two body parts and used supersets with one minute of rest.

Thor's Total Body Workout

Gaining Thor's physique requires body symmetry, and Chris Hemsworth's workout focused on building the total body. Chris Hemsworth workout for Thor also focused on abs and boxing to have a more athletic physique instead of a massive bulk physique.

Finally, Chris Hemsworth's Thor workout includes a 2 mile run as well as 40 yard dash sprints. The 2 mile run burns calories at a consistent rate and works out Type I muscles fibers, which are 1/3 of all muscle fibers. Sprinting gives the final edge as it works on Type II muscle fibers (A and B), which cover the remaining amount of muscle on the body.

Eating Right to Succeed

Thor requires sustenance! However, the sustenance isn't the box of pop tarts as depicted in the movie. Chris Hemsworth's Thor diet was very high in protein with controlled carbohydrates. Plenty of chicken and protein shakes were consumed throughout the day. More complex carbohydrates such as potatoes and rice were eaten early for energy. Green vegetables such as broccoli and spinach were eaten in the evening.

The Thor workout routine and diet will require some incredible time and dedication. Chris had a vision for the character and, with the proper fitness routine, was very successful. With the proper mindset, Thor's workout routine can be executed with outstanding results. Get started today, and work your way up to legendary status - then you just need the Hammer!

Chris Hemsworth "Thor" Workout Plan

4 Weeks / 4 Days per Week / Expert

64 ratings
Chris Hemsworth "Thor" Workout Plan

Chris Hemsworth "Thor" Workout Plan

4 Weeks / 4 Days per Week / Expert

64 ratings

Workout Summary

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well. Passion, time, and pat... more

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well.

Passion, time, and patience are required to get the physique of Chris Hemworth's Thor. Chris Hemsworth performed two workout routines per day, 3/4 of his exercise days. With his heavy bodybuilding workouts, Chris focused on two body parts and used supersets with one minute of rest.

Thor's Total Body Workout

Gaining Thor's physique requires body symmetry, and Chris Hemsworth's workout focused on building the total body. Chris Hemsworth workout for Thor also focused on abs and boxing to have a more athletic physique instead of a massive bulk physique.

Finally, Chris Hemsworth's Thor workout includes a 2 mile run as well as 40 yard dash sprints. The 2 mile run burns calories at a consistent rate and works out Type I muscles fibers, which are 1/3 of all muscle fibers. Sprinting gives the final edge as it works on Type II muscle fibers (A and B), which cover the remaining amount of muscle on the body.

Eating Right to Succeed

Thor requires sustenance! However, the sustenance isn't the box of pop tarts as depicted in the movie. Chris Hemsworth's Thor diet was very high in protein with controlled carbohydrates. Plenty of chicken and protein shakes were consumed throughout the day. More complex carbohydrates such as potatoes and rice were eaten early for energy. Green vegetables such as broccoli and spinach were eaten in the evening.

The Thor workout routine and diet will require some incredible time and dedication. Chris had a vision for the character and, with the proper fitness routine, was very successful. With the proper mindset, Thor's workout routine can be executed with outstanding results. Get started today, and work your way up to legendary status - then you just need the Hammer!

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • EZ-Curl Bar
  • Leg Extension Machine
  • Speed Bag
  • Focus Pads
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
Default
Shoulders / Intermediate
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Shoulders / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Calves / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
Default
Shoulders / Intermediate
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Shoulders / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Calves / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Glutes / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Legs workout (evening workout) starts with leg extension and ends with the squat.

Because most people don't have access to an ocean or do not know how to surf, these first 3 exercises are the next best alternative to surfing.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:13:00
-- 2.00 mi 00:13:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 3 reps, 01:00 rest
3 -- --:--:-- 3 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Sprint 40 yards for one rep. Walk back to the starting line, and sprint 40 yards again for rep #2 and continue in that fashion.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
Default
Shoulders / Intermediate
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Shoulders / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Calves / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
Default
Shoulders / Intermediate
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Shoulders / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Calves / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Glutes / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Legs workout (evening workout) starts with leg extension and ends with the squat.

Because most people don't have access to an ocean or do not know how to surf, these first 3 exercises are the next best alternative to surfing.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:13:00
-- 2.00 mi 00:13:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 3 reps, 01:00 rest
3 -- --:--:-- 3 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Sprint 40 yards for one rep. Walk back to the starting line, and sprint 40 yards again for rep #2 and continue in that fashion.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
Default
Shoulders / Intermediate
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Shoulders / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Calves / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
Default
Shoulders / Intermediate
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Shoulders / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Calves / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Glutes / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Legs workout (evening workout) starts with leg extension and ends with the squat.

Because most people don't have access to an ocean or do not know how to surf, these first 3 exercises are the next best alternative to surfing.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:13:00
-- 2.00 mi 00:13:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 3 reps, 01:00 rest
3 -- --:--:-- 3 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Sprint 40 yards for one rep. Walk back to the starting line, and sprint 40 yards again for rep #2 and continue in that fashion.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
Default
Shoulders / Intermediate
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Shoulders / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Calves / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 02:00 rest
3 -- --:--:-- 20 -- 02:00
Default
Shoulders / Intermediate
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Shoulders / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
Default
Calves / Beginner
5 sets, 00:03:00
5 -- 00:03:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Glutes / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

**The Thor Legs workout (evening workout) starts with leg extension and ends with the squat.

Because most people don't have access to an ocean or do not know how to surf, these first 3 exercises are the next best alternative to surfing.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Obliques / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:13:00
-- 2.00 mi 00:13:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 3 reps, 01:00 rest
3 -- --:--:-- 3 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

*Sprint 40 yards for one rep. Walk back to the starting line, and sprint 40 yards again for rep #2 and continue in that fashion.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Hip flexors secondary Outer thighs secondary Traps secondary Lower back secondary Chest primary Triceps primary Quads primary Shoulders primary Hamstrings primary Lats primary Abs primary Calves primary Glutes primary Middle back primary Obliques primary Biceps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • EZ-Curl Bar
  • Leg Extension Machine
  • Speed Bag
  • Focus Pads
Show All

528 people started this plan

8 Reviews

  • kylejr
    over 3 years ago
    #

    Gain good strength

  • DColHockey13
    over 3 years ago
    #

  • DColHockey13
    over 3 years ago
    #

  • prosborne
    over 3 years ago
    #

    I really like the ab workout and it has a pretty aggressive time schedule with all the super sets so i can easily finish it in the time I have in the morning. I really enjoy this workout.

  • HigherLevel
    about 3 years ago
    #

  • Uthgaard
    about 3 years ago
    #

    Are we sure the planks are supposed to be for 15 minutes? That's way too long, especially in the middle of a fast-paced workout. 3 sets of 15 minute planks would make the total workout over 2 hours long. But 15 seconds seems fairly low as well. Can someone verify and correct this?

    • TylerS
      almost 3 years ago
      #

      Uthgaard We had an issue with Plank times when we made some site upgrades, but it's been resolved!

  • Phil_Rich
    almost 3 years ago
    #

    1 question : should I really do the abs on monday and the next day too, before one day of then workout 3 don't have any so it goes 2 days later at work out 4, then sat-sun off... look strange to me for the abs... thanks for your tips guys !

Chris Hemsworth "Thor" Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • EZ-Curl Bar
  • Leg Extension Machine
  • Speed Bag
  • Focus Pads
Show All

528 people started this plan