The Thor Chris Hemsworth Workout
Chris Hemsworth used a 4 day on, 1 day off training split:
- Day 1 – Chest and Shoulders in the morning. Boxing and Abs in the evening.
- Day 2 – Back and Arms in the morning. Boxing and Abs in the evening.
- Day 3 – Surfing in the morning. Legs in the evening.
- Day 4 – Abs and cardio in the morning. No evening workout.
- Day 5 - OFF
Chest and Shoulders Workout
- Dumbbell Flyes – 3 sets of 12, 10 and 8 reps
- Barbell Bench Press – 3 sets of 12, 10 and 8 reps
- Bent Over Lateral Raise – 3 sets of 15, 12 and 12 reps
- Side Lateral Raise – 3 sets of 15, 12 and 12 reps
- Arnold Press – 3 sets of 12, 10 and 8 reps
Back and Arms Workout
- Chin Ups – 3 sets of 15, 12 and 10 reps
- Deadlift – 3 sets of 10, 8 and 6 reps
- Barbell Curl – 3 sets of 10, 8 and 6 reps
- French Press – 3 sets of 10, 8 and 6 reps
Legs Workout – *Performed as a superset
- Leg Extensions – 3 sets of 10, 8 and 6 reps
- Leg Curls – 3 sets of 10, 8 and 6 reps
- Squats – 3 sets of 10, 8 and 6 reps
Abs Workout – Performed on Days 1,2 and 4
Performed as a circuit. Repeat each circuit three times. Rest in between circuits.
- Plank – 60 second hold
- Side Plank – 60 second hold
- Roman Chair Leg Raise – 20 reps
- Cable Crunch – 20 reps
- Oblique Crunch – 20 reps
- Speed Bag – 5 rounds, 3 minutes each.
- Focus Pads – 5 rounds, 3 minutes each.
- Jump Rope – 5 rounds, 3 minutes each.
*Rest in between each round.
The Thor Chris Hemsworth Bulking Diet and Supplement Approach
A main priority for Chris Hemsworth was adding more daily protein. Protein staples for Thor included:
- Egg Whites
Carbohydrates were based on time of day.
- Potatoes and rice were eaten earlier in the day.
- Broccoli and spinach were eaten at night.
Chris Hemsworth relied on the following supplements:
- Amino Acids prior to his workouts.
- Whey protein post-workout.
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