Chris Hemsworth Workout Routine for The Movie Thor
[ads1 id=”alignright”]Looking at the on-screen physique of Australian actor Chris Hemsworth in the role of Thor, the Norse god of thunder, it seems obvious that Hemsworth most likely lifted some heavy metal before he picked up the trademark hammer of his character.
Hemsworth had been surfing prior to landing the role so he did work out, which included doing boxing, Muay Thai, and old-school rugby drills. His trainer had designed his former training to build agility, fitness, and speed.
However, once he landed the role of the Marvel superhero, he had to pack on 20 pounds and hence, had to switch over to Duffy Gaver’s, who is a celebrity trainer, hypertrophy-oriented workouts.
The feat of gaining 20 pounds of lean muscle mass is certainly not easy. Therefore, a strict bodybuilding regime was followed by Hemsworth along with a new diet, and from the looks of it, he did Thor’s physique justice with his own. Here is how he did it.
Training
The Thor-inspired workouts that Hemsworth did were functional yet simple since his Thor does not just lift his hammer, he swings it too. Hemsworth prepared for the fight scenes and remained lean by continuing practicing boxing and Muay Thai. However, it took old-fashioned, serious weight training to add the required muscle.
Workout Split (4-On, 1-Off, Repeat)
Day 1 – Chest, Shoulders & Boxing
MORNING: CHEST & SHOULDERS
The workouts included dumbbell flyes, barbell bench presses, bent-over lateral raises, and Arnold presses.
EVENING: BOXING
The boxing session consisted of practicing with the bag, focus pads, and skipping.
AB CIRCUIT: REPEAT CIRCUIT 3X
The workouts included prone planks, lateral planks, roman chair raises, cable crunches, and oblique crunches.
Day 2 – Abs, Arms, Back & Boxing
MORNING: ARMS & BACK
The workouts included chin-ups, barbell deadlifts, barbell curls, and French presses.
EVENING: BOXING
AB CIRCUIT: REPEAT CIRCUIT 3X
Day 3 – Legs & Surfing
MORNING: SURFING
EVENING: LEGS Superset
The workouts included leg extensions, seated leg curls, and barbell full squats.
Day 4 – Cardio & Core
MORNING AB CIRCUIT: REPEAT CIRCUIT 3X
Nutrition
Another factor that was key to Hemsworth’s successful physical transformation was nutrition. Hemsworth’s daily protein intake was increased for this purpose, so he began eating more chicken, egg whites, fish, and steak. Since the right types of carbohydrates have to be chosen at the right time, so in Hemsworth’s case, fibrous carbs such as broccoli and spinach were favored while starchy carbs such as potatoes and white rice were avoided.
Supplementation
Finally, the godlike physique that Hemsworth developed also took a bit of assistance from modern science as well, i.e. he had most likely also taken protein supplementation as well. Chris Hemsworth did not lifted before landing the role of Thor, but if he managed to pack 20 pounds just of lean muscle mass just by following this fitness regime, then you can do the same as well.
