Chris Hemsworth Workout: Secrets Behind Thor

Wait…I gained too much muscle?

 

Chris Hemsworth didn’t alway have the “Thor” physique but once he was able to pack of 30 pounds of muscle it was presumed that he needed to play the character for the next two parts: Avengers and Thor: The Dark World.  He was not out of shape before, in fact he was more of the cut up lean figure, but how does someone go from skinny guy to the cape wearing hammer throwing muscle bound superhero?  This article will explain everything from his workout routine, diet, and mindset.

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Diet

Everything starts with diet.  You are not going to start gaining lean muscle and bulk no matter how hard you training if you’re not putting enough or the right kinds of calories into your body on a daily consistent basis.

Now a good general rule of thumb to go by is multiply your body weight (pounds) by 16-18 to get your average calorie intake target.

It also depends on what your goal is; gain mass and lean muscle or lose mass and gain lean muscle.  If it is to gain mass then you should be consuming more calories than you burn and obviously the opposite if you’re attempting to lose weight.

With all that said Hemsworth was consuming 3500+ calories a day.  When he was up 235 he was consuming the astonishing 6000 calories a day!

When consuming all these calories they should be split into 5-6 meals per day.  Space them apart about 2-3 hours.  Avoid sugars and junk food.  Your diet should consist of lean protein (0.8-1.0 gram per each pound you have in body weight), fruits, veggies, and grains.

Chris-Hemsworth-body

“I basically overfeed on protein and endless amounts of chicken breast and steak and fish and vegetables and brown rice”

Here is an example diet:

Breakfast
Brunch
Snacks
Lunch
Dinner
Supper

More food you can incorporate:

  • egg whites
  • chicken
  • fish
  • steak
  • broccoli
  • spinach
  • potatoes
  • assorted vegetables
  • grains
  • nuts (including quinoa)
  • berries

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Workout

This initial phase of ‘bulking up’ took Hemsworth to a new physique that no one quite expected.  It was an eight week course that consisted of a good variety of weight training and cardio.  A lot of the time his workouts would incorporate the cardio, but other days the actor would additionally go surfing.  If you are not able or want to surf you can do a simulation like burpees to achieve the same type of workout.

Chris-Hemsworth-Workout-Thor

  • Week 1 Sets 4 Reps 4-6
  • Week 2 Sets 4 Reps 6-8
  • Week 3 Sets 4 Reps 8-12
  • Week 4 Sets 4 Reps 4-6
  • Repeat for weeks 5-8

Monday = Chest/Back/Abs

  • Barbell Bench Press
  • Dumbbell Flys
  • Bent-over Row
  • Bent-over Lateral Raise
  • Weighted Pull-Ups
  • Weighted Dips
  • Cardio Boxing – 15 minutes on bag, 15 minutes on pads, 15 minutes of jump rope.

Ab circuit (2-3 rounds):

  • Forearm Plank with Leg Lift (60 seconds)
  • Cable Crunch x15
  • Upper Body Ab Crunches x15
  • Reverse Crunches x15
  • Roman Chair Leg Raise x15
  • Oblique Crunches x15
  • Side Oblique Crunches x15

 

Tuesday = Legs

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Legs exercises:

  • Barbell Squat
  • Stiff-Legged Deadlift
  • Hamstring Curls
  • Leg Extensions
  • Seated Leg Curls

Surfing/Burpee Cardio

Wednesday = Abs & Arms

Arm exercises:

  • Weighted Chin-Ups
  • Bicep Curls
  • Hammer Curls
  • Cable Triceps Extension
  • Barbell French Press (triceps)
  • Mixed Martial Arts

Ab circuit (2-3 rounds):

  • Forearm Plank with Leg Lift (60 seconds)
  • Cable Crunch x15
  • Upper Body Ab Crunches x15
  • Reverse Crunches x15
  • Roman Chair Leg Raise x15
  • Oblique Crunches x15
  • Side Oblique Crunches x15

 

Thursday = Chest/Back

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  • Barbell Bench Press
  • Dumbbell Flys
  • Bent-over Row
  • Bent-over Lateral Raise
  • Weighted Pull-Ups
  • Weighted Dips
  • Cardio Boxing – 15 minutes on bag, 15 minutes on pads, 15 minutes of jump rope.

 

Friday = Legs & Abs

Legs exercises:

  • Barbell Squat
  • Stiff-Legged Deadlift
  • Hamstring Curls
  • Leg Extensions
  • Seated Leg Curls

Ab Circuit (2-3 rounds):

  • Forearm Plank with Leg Lift (60 seconds)
  • Cable Crunch x15
  • Upper Body Ab Crunches x15
  • Reverse Crunches x15
  • Roman Chair Leg Raise x15
  • Oblique Crunches x15
  • Side Oblique Crunches x15

Surfing/Burpee Cardio

 

He got too big!

Ironically after the director of Thor told Hemsworth to get as big as he could as he possibly could there was a problem when he came back after his extensive workout.  He couldn’t fit into the costumes and suits.  Obviously this was a bit of an issue so Hemsworth quickly went into a new Kettle-bell routine with trainer Mike Knight that would cut some of the actor’s bulk.
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Here is a list of all the exercises he would perform:
  • Kettlebell Squats
  • Kettlebell Snatches
  • Kettlebell Cleans
  • Kettlebell Swings
  • Turkish Get-Ups
  • Kettlebell Windmills
  • Sledgehammers
  • Nautical Ropes
  • Log presses
  • Prowler Sprints
Unlike the previous bulking phase this kettle-bell circuit would only be a 4 week regimen.  Here is a sample of what his circuits would look like:
Circuit one: Tabata 
(20sec on/10sec off):
– Double kettlebell squats – four rounds
– Eight rounds of snatches – eight rounds
 
Circuit two
– Kettlebell swings – 30sec two-hand, 30sec right-hand-only swings, 30sec left-hand-only swings, 30sec 
alternate swings
– Cleans – 5 right, 5 left, 4 right, 4 left, 3 right, 3 left, 2 right, 2 left, 1 right, 1 left, then back up to 5 each side for a total of 60 reps with no rest
 
Circuit three
– Turkish get-ups – 5min continuous
– Windmill – 5 each side

Supplements

NO-Xplode

NO-Xplode is used in this program to flood muscles with nitric oxide and other muscle growth nutrients to kick start your muscles into an anabolic state first thing in the morning.

BRAINTECH PLUS

 

BRAINTECH PLUS is loaded with nutrients and herbs that have been shown to heighten focus and alertness.  This is a must have neuro-stimulating pre-workout supplement. (Because this is one of the newer supplements on the market, you will have to order this one from the company site. You receive a discount if you “Like” and order from them on Facebook.)

Optimum Nutriton Whey Protein

Optimum Nutrition Whey Protein is used to ensure muscles are consistently fed protein throughout the day for growth and recovery.

Optimum Nutrition Creatine Monohydrate

Optimum Nutrition Creatine Monohydrate is used to make sure muscles are always loaded with creatine, which is a key supplement for muscle growth. This will affect gains significantly.

ALA (Alpha-Lipoic Acid)

ALA is used to assist your body with carbohydrate metabolism and acts as an anti-oxident for your body.

Tonalin CLA

Tonalin CLA is taken with most meals throughout this program to ensure your bodies metabolism is keeping up the food you are consuming and assisting your body with the high calories by absorbing nutrients from food you eat and not storing them as fat.

Optimum Nutrition Casein Protein

Optimum Nutrition Casein Protein is a slow digesting protein that you will take after workouts and before bed to have a protein time release affect.

Animal Pack

Animal Pack is one of the best multi-vitamins on the market. Extra vitamins and minerals will keep your body functioning at its peak performance level.

Hemsworth’s Success

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There are so many claims that Hemsworth used steroids to get to the frame that he did.  Of course it is a bit staggering how he went from a small little surfer dude to big brute norse god of thunder, but the facts are that he just dedicated himself to his craft.

It is easy to throw out those claims because most people are not able to achieve those type of results because they don’t dedicate themselves.  Hemsworth knew that he had an amazing oppportinty and he was not going to waste it.

He ate the right things.  He worked out the right way.  He got the proper rest.  Then of course he stayed 100% consistent with all of that every single day.

Lets all take some lessons from this story instead of giving him ridicule.  I personally am inspired by people like Hemsworth.  He has the right mentality that got him to the level of success in his acting career and then he just applied it to working out.  Very simple, but a lot of the time it is over complicated.

Keep things simple and stay consistent.  If you can do that you will reach your goals.

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Facebook Comments

  • Leo German

    Great info but I don’t see anything about the times of day to work out. Between what meals should the workout be done? And should the exercises be split up during parts of the day or all together in one session?

  • Amel Sijaric

    Very good post, I really liked it. Regards from Muscle Palace Blog owner.

    http://www.muscle-palace.site