Chris Hemsworth Thor Workout

There are few movies that leave the entire theater gasping when the celebrity walks onto the screen looking completely shredded! Well you probably have already seen Chris Hemsworth in his “Thor” movie series where he simply looks just like a comic book hero.

When I started looking into Chris Hemsworth’s workout routines I discovered something pretty incredible. Before he starred as “Thor” Chris was actually 20 pounds lighter!  In fact, he gained an impressive 20 pounds of pure muscle in 3 months which means without any doubt, that he trained hard and ate clean.

Even though he’s got the 6’3″ framework to pack on muscle in ways many of us will never have, it doesn’t mean he didn’t work his ass off to get ripped.

Let’s look at the concepts of what he did to train for this role and see if we can work it into our routines to push us past our limits and give us a killer sculpted look we have all been striving for. Are you in?

Chris Hemsworth Thor Workout Routine

I looked at a number of sources to see what I could extract from Chris’s workout regimen and what I found was quite interesting. Although this isn’t his exact workout, the combination of exercises are super unique. His trainer included compound exercises, with kettlebells and a mixture of core-intensive and stamina-challenging movements that will push even the most advanced.

When we put it all together into a weekly routine I have no doubt you are going to be super impressed with the results!

Monday/Wednesday: Compound Exercise Day

On the compound exercise days we’re going to work out our largest muscles all in one go and all the smaller muscles will come into play to help us stabilize the weights.

Start off with a jog on the treadmill for 7 minutes as you’re going to need this time to warm up all your muscles and joints to allow you to go super heavy.

4 sets of 8 reps Barbell Squats (view image)
4 sets of 8 reps Bench Press (view image)
4 sets of 10 reps Lunges with dumbbells (view image)
4 sets of 8 reps Deadlift (view image)
4 sets of 8 reps Pullups (view image)
4 sets of 8 reps Bent Over Dumbbell Rows (view image)

End off with 10 minutes of jumping rope at variable intensity.

Tuesday/Friday: Agility & Strength Day

The agility and strength day will incorporate kettlebell exercises, but if you don’t have kettlebells in your gym try being creative with either dumbbells or a plate (and you don’t have to use a 45lb plate, you can go as low as 10lbs).

Start off with 7 minutes of jumping rope with at least 2 minutes of high intensity variation.

3 sets of 10 reps Jump Squat & Curl (view image)
3 sets of 10 reps Kettlebell Swing (view image)
3 sets of 10 reps Kettlebell Snatch (view image)
3 sets of 10 reps Turkish Get Up (view image)
3 sets of 10 reps Pushups on Bosu Ball (view image)
3 sets of 10 reps Triceps Pushdown standing on Bosu Ball (view image)
3 sets of 10 reps Hammer Curls cross body (view image)
3 sets of 10 reps Bent Over lower pulley lateral raise (view image)
3 sets of 10 reps Standing dumbbell calf raise (view image)

Cool off with 7 minutes of elliptical machine.

Saturday: Core & Stamina Day

This core and stamina workout is going to push your cardiovascular levels so I HIGHLY recommend checking out my pre-workout nutrition idea in the Nutrition and Supplementation section below.

Start off with 8 minutes of running on treadmill with final 5 minutes of high intensity interval training.

3 sets of 12 reps Ab Twists (view image)
3 sets of 30 seconds Plank on exercise ball (view image)
3 sets of 10 reps Hanging Leg raises (view image)
3 sets of 20 reps Bosu Runners (view image)
3 sets of 10 reps Bicycle crunches on Bosu (view image)
3 sets of 10 reps Burpees (view image)
3 sets of 10 reps Back Extensions on stability ball (view image)
3 sets of 10 reps Oblique Crunches on stability ball (view image)

End off with 10 minutes of jumping rope with at least 5 minutes of high intensity variation.

Chris Hemsworth Thor Workout: Nutrition & Supplementation

This is quite a comprehensive workout routine which will tax every single muscle fiber of your body. What this means is that you really need to be eating a lot, and by a lot I’m talking about 3-4 servings of fruit, 5-7 servings of vegetables, 2-3 servings of whole grain toast, quinoa or beans, 3 servings of lean meats, and 3 servings of whey protein smoothies (my new favorite is definitely Optimum 100% Natural Whey or Gardenia All Natural Vegan Protein.

Because will be stressing your muscles to the max in this Chris Hemsworth Thor workout,  you’ll also need to make sure you are taking a men’s multivitamin like Optimum Opti-Men along with heart healthy Omega 3’s like AllMax Nutrition Omega 3.

If you want to keep it going to the next level I’d recommend ENGN PreWorkout as a preworkout energy drink to get you pumped up for your workout. In addition, Scivation Xtend mixed in with your whey protein smoothie for post workout will help you get that ripped and pumped muscle look and allow your muscles to be completely refueled with Branch Chained Amino Acids for your next workout. 

Chris Hemsworth Thor Workout: Conclusion

This is probably one of the most unique workouts on the site as it combines compound exercises which allow you to build some serious muscle mass while at the same time incorporate agility and stamina to give your muscles the striated and shredded look like Chris Hemsworth got in “Thor”. Don’t take light with your nutrition and supplementation as suggested above because it will be truly critical to allow you to keep pushing through week after week.

I’m looking forward to your questions and feedback on this workout routine, please leave me a comment below…