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THOR RAGNAROK INSPIRED WORKOUT:

TRAIN LIKE CHRIS HEMSWORTH
Build muscle like the God of Thunder with this
Thor Workout inspired by Chris Hemsworth’s Main Goal: Build Muscle Time Per Workout: 60-90 Mins
physique in Thor: Ragnarok. Check it out & give Training Level: Intermediate Equipment: Barbell, Bodyweight
it a try!
Program Duration: 12 Weeks Cables, Dumbbells, Machines
Link to Workout: https://www.muscleandstrength.com/work-
Days Per Week: 5 Day Author: Arthur Kot
outs/thor-ragnarok-chris-hemsworth-inspired-workout

Monday - Chest, Back & Abs

Exercise Sets Reps
1. Barbell Bench Press 5 12, 12, 10, 8, 6

2. Dumbbell Fly 4 12

3. Bent-Over Row 4 12

4. Hammer Strength Row 4 12

5. Weighted Pullup 5 15, 12, 10, 10, 8

6. Weighted Dip 5 15, 12, 10, 10, 8

7a. Plank 1-3 60 seconds

7b. Cable Crunch 1-3 12 - 15

7c. Sit Up 1-3 12 - 15

7d. Reverse Crunch 1-3 12 - 15

7e. Hanging Leg Raise 1-3 12 - 15

7f. Oblique Crunch 1-3 12 - 15 each side

Tuesday - Legs
Exercise Sets Reps
1. Barbell Squat 5 10, 8, 8, 6, 4

2. Stiff-Legged Deadlift 4 12

3. Hamstring Curls 3 20

4. Leg Extension 3 20

5. Seated Leg Curl 3 20

Wednesday - Abs & Arms

Exercise Sets Reps
1. Weighted Chin Up 5 15, 12, 10, 10, 8
2. Barbell Curls 3 10

3. Hammer Curls 3 10

4. Cable Tricep Extensions 3 10

5. Barbell French Press 3 10

6a. Plank 1-3 60 seconds

6b. Cable Crunch 1-3 12 - 15

6c. Sit Up 1-3 12 - 15

6d. Reverse Crunch 1-3 12 - 15

6e. Hanging Leg Raise 1-3 12 - 15

6f. Oblique Crunch 1-3 12 - 15 each side

Thursday - Chest, Shoulders & Back

Exercise Sets Reps
1. Barbell Bench Press 5 12, 12, 10, 8, 6

2. Dumbbell Fly 4 12

3. Bent-Over Row 4 12

4. Bent-Over Lateral Raise 3 15

5. Dumbbell Shoulder Press 5 15, 12, 10, 10, 8

6. Lateral Raise 4 12

7. Front Raise 4 12

Friday - Legs & Abs

Exercise Sets Reps
1. Barbell Squat 5 10, 8, 8, 6, 4

2. Stiff-Legged Deadlifts 4 12

3. Hamstring Curls 3 20

4. Leg Extension 3 20

5. Seated Leg Curl 3 20

6a. Plank 1-3 60 seconds

6b. Cable Crunch 1-3 12 - 15

6c. Sit Up 1-3 12 - 15

6d. Reverse Crunch 1-3 12 - 15

6e. Hanging Leg Raise 1-3 12 - 15

6f. Oblique Crunch 1-3 12 - 15 each side

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