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workout has been one of the hottest searches on the Goog. It wasn�t necessarily the
impressive superhero physique that made everybody pay attention, rather the sheer
scale of Chris� epic transformation. TRAIN Mag caught up with Chris to get the
lowdown on his workout, diet and secrets.
�Something like The Huntsman requires less bulk and more athleticism,� says Chris
Hemsworth.
�That leads to a little less isolation lifts and more bodyweight circuits, boxing
and Muay Thai drills.
�We train six days a week for about an hour, but never much over an hour, but we go
hard during that time frame. I do train when I�m not playing Thor, but I�m less
bulky because I eat less and my workouts are more rounded and less centered around
being muscular. I usually put on about 20lb of muscle to play Thor.�
We salute you for your valiant contribution to those comic book ideals, Chris!
The Chris Hemsworth workout : Thor�s Thunder God routine to build muscle
DAY 1 � Back
Pullups
5 sets x 20, 15, 12, 10, 10 reps
Pushups
5 sets x 20 reps
Dumbbell rows
4 sets x 12 reps
Day 2 � Chest
Barbell bench press
8 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps
Weighted dip
4 sets x 10 reps
Cable flyes
4 sets x 12 reps
Day 3 � Legs
Back squat
7 sets x 10, 8, 6, 5, 4, 3, 3 reps
Leg press
1 x drop set to failure
Walking lunges
4 sets x 20 reps
Leg extension
3 sets x 20 reps
Single-leg curl
3 sets x 20 reps
Day 4 � Shoulders
Military press
7 sets x 10, 8, 6, 5, 4, 3, 3 reps
Arnold press
4 sets x 12 reps
Barbell shrugs
4 sets x 12 reps
Day 5 � Arms
Barbell biceps curl
3 sets x 10 reps
Skull crusher
3 sets x 10 reps
Rope pressdown
3 sets x 12 reps
�With Thor, it�s very important for me to be as powerful and strong as I can be
while maintaining that element of agility. You want to look blocky, but never move
like a rusty stone.�
�While very much revolving around weightlifting, with Thor my workout is sort of
split in two parts,� he explains. �The first part is a classic bodybuilder-type
workout, based around high-weight, low-rep moves designed to build size.�
�The second part is functional training and CrossFit-inspired work, really to help
with my movement and agility and to shift stubborn fat while maintaining muscle.�
The variable nature of CrossFit makes it an ideal go-to exercise source for anyone
looking to maintain muscle and be a better athlete. In fact, a new paper in the
Journal of Exercise Physiology compared weightlifters and CrossFitters and found
the latter had greater endurance and improved jumping capabilities.
�My Thor training has advanced and evolved. I was too big in the first film, too
bulky and stiff. While the weightlifting is key, we�ve added a lot more movement,
flexibility, high- intensity circuits and functional training. I needed to develop
that agility, especially for Thor: Ragnarok and then Avengers: Infinity War.�
This kind of tack isn�t just for the body, because a paper in Ageing Research
Reviews found multicomponent exercise that includes resistance training, aerobic
exercise, balance and agility training was the best at keeping your brain and
memory in good nick as you age.
If you commit to just being a one trick pony, you could find your thoughts will
soon become euthanized.
The routine: Perform 6-8 reps on each exercise and repeat until six minutes is up.
Rest for one minute and then repeat for another two rounds.
Tip: Ensure your technique is perfect prior to increasing loads as there�s a lot of
rotational movement involved in this circuit.
2. SINGLE-ARM CHOP
This will develop your hand, wrist, and shoulder stability, as well as your
strength. Use a lighter hammer than the 2-hand slams, and alternate arms.
4. SIDEWAYS CHOP
Swing the hammer at a big tire as though playing the ninth hole on a golf course.
This will hit the hips and core while strengthening your midsection. Alternate from
side to side.
5. SINGLE-HAND ROUND-THE-WORLD
Hold a hammer in one hand, and then cast it around your opposite shoulder and
behind your head, taking it back to the upright position; alternate arms.
6. OVERHEAD STRIKE SQUAT
Grab the hammer with both hands and bring it back over your head before chopping
down on a tire while bending at the knees. Perform this drill with a heavy hammer.
7. DOUBLE-HANDED SHOVEL
Bring the hammer from over your shoulder while dipping and perform a front lever
with it. Bring it back vertically behind your head. Repeat without pausing and
alternate.
�The heavy weightlifting, muscle building stuff is still based on your classic
isolated muscle groupings,� says Hemsworth. �With the first Thor film, it was very
much rooted in bodybuilding. Now there�s a lot more functional flexibility and
movement training: it�s more rounded and versatile.
�My trainer, Luke Zocchi, is the best. He�s worked side-by-side with me and has
made the program interesting on every level by keeping things unpredictable. It�s
never repetitive, which is why it�s hard for me to spell out week-to week.
�It�s still chest day, back day, leg day, shoulders and arms isolated, but I make
sure I get functional and CrossFit-inspired work mixed in, alongside some Muay Thai
and boxing drills.�
There�s an important lesson in how you spend your paper because if your trainer is
boring you to death with tired routines, speak up. There�s more than one way to
build muscle and be fit � if you�re paying for it, you should be getting your
money�s worth in motivation.
�It�s very easy to go for the showy muscle but for Thor, I don�t want cosmetic
muscle,� he says.
�You can really tell when someone has functionality � they move differently, and
for me I found it so much better with injuries and general well-being when I upped
my functional and core workouts.�
�I now have a far greater range of motion and stronger core. I do a lot more pull-
ups and things like that, more high-intensity stuff and extra bodyweight moves. In
conjunction with the weightlifting, I do a lot of timed battle ropes, kettlebells,
throws with medicine balls, hanging raises, high-resistance bungee stuff and timed
bear crawls. These all balance out the heavy weights. With pull-ups, we vary hand
positions and also mix it up with bars and gymnastic rings.�
Chris Hemsworth�s diet
While the exercise modalities may change, an effective diet doesn�t stray from
year-to- year.
�It�s obviously very high in protein, and I eat six times a day,� he explains.
�With the months leading up to the shoot and during filming, I�m basically
overfeeding myself on protein and endless amounts of chicken breast, eggs, steak,
fish, vegetables, tuna, avocado, cottage cheese and brown rice.�
�That said, we�ve tried to cut down a bit on animal protein and introduce more
legumes and certain grains, as a result of being more mindful about the
environment. But to be honest, it�s still mostly animal proteins.�
�It�s basically six meals a day of clean proteins and vegetables, which can get
repetitive, but it works time and time again.�