Chris Hemsworth "Thor" Workout Plan

4 Weeks / 4 Days per Week / Expert

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

Chris Hemsworth "Thor" Workout Plan

Chris Hemsworth "Thor" Workout Plan

4 Weeks / 4 Days per Week / Expert

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
  • Barbell
  • Flat Bench
  • Exercise Mat
  • Squat Rack
  • Focus Pads
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Thor Chest & Shoulders Workout (Morning) : Boxing & Abs Workout (Evening)
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
Hip flexors secondary Lower back secondary Groin secondary Forearms secondary Outer thighs secondary Traps secondary Shoulders primary Chest primary Obliques primary Quads primary Lats primary Biceps primary Abs primary Calves primary Hamstrings primary Triceps primary Glutes primary Middle back primary Muscles diagram
Thor Back & Arms Workout (Morning) : Boxing & Abs Workout (Evening)
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 2

**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
Hip flexors secondary Lower back secondary Groin secondary Forearms secondary Outer thighs secondary Traps secondary Shoulders primary Chest primary Obliques primary Quads primary Lats primary Biceps primary Abs primary Calves primary Hamstrings primary Triceps primary Glutes primary Middle back primary Muscles diagram
Thor Surfing Workout (Morning) : Legs Workout (Evening)
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 3

**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
Hip flexors secondary Lower back secondary Groin secondary Forearms secondary Outer thighs secondary Traps secondary Shoulders primary Chest primary Obliques primary Quads primary Lats primary Biceps primary Abs primary Calves primary Hamstrings primary Triceps primary Glutes primary Middle back 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 mi , 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 4

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

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Exercise Mat
  • Squat Rack
  • Focus Pads
Show All

539 people started this plan

Chris Hemsworth "Thor" Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Exercise Mat
  • Squat Rack
  • Focus Pads
Show All

539 people started this plan