The Chris Hemsworth Workout & Diet Plan Is Inhuman https://www.bosshunting.com.au/lifestyle/fitness/chris-hemsworth-w...

FITNESS — 17 AUGUST 2023

THE CHRIS HEMSWORTH WORKOUT & DIET PLAN IS

INHUMAN

WORDS BY
GARRY LU

It takes a tear-inducing amount of effort to become a superhero, as made

perfectly clear by (relatively) recent Marvel initiate Kumail Nanjiani. Yet
somehow, Aussie icon Chris Hemsworth makes his extremely disciplined
workout and diet plan look perfectly routine.

I suppose when you’re charged with portraying a Norse god who’s apparently
“the strongest Avenger” on IMAX screens across the globe, you’d certainly want
to look the part. However, it’s worth noting genetics has gifted Hemmsy with a
naturally muscular frame — some might even say he was born for the role.

RELATED: The Unexpected Health Reason Behind Chris Hemsworth’s Acting

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Break

It’d also be remiss not to mention a) the abundance of studio resources at his
disposal; and b) this is literally his goddamn job.

While it’s possible to now train and even eat like Chris Hemsworth thanks to his
ever-popular Centr app., we thought it’d be fascinating to lay out his personal
process in as much detail as possible. You know… just to get that motivation to
carve a rig for summer going.

How To G et Ripped Like Chris Hemsworth

• Chris Hemsworth’s Diet Plan
◦ Monday
◦ Tuesday (Mirrors Monday)
◦ Tuesday
◦ Wednesday
◦ Thursday
◦ Friday
• Chris Hemsworth’s Workout Plan
◦ Weightlifting (General)
◦ Bodyweight Circuit
◦ Iron Circuit (Heavy)
◦ Cardio
◦ Never Skip Leg Day

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Chris Hemsworth’s D iet P lan

It’s often noted that exercise isn’t where the general population fails — it’s the
diet.

Abs/biceps/whatevers, after all, are made in the kitchen. And the Chris
Hemsworth diet plan just goes to prove that clean living is a major key for

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anyone who wants to lose weight and build muscle mass.

Thankfully, this won’t be a joyless affair comprised solely of fish and a rice cake.
It will, however, require just as much effort as the exercise component.

While Chris Hemsworth’s diet is obviously adjusted depending on the

forthcoming role — i.e. slimming down to play James Hunt in Rush, slimming
down even further to play Owen Chase in In the Heart of the Sea — let’s proceed
under the assumption that we’re all gunning for the coveted Thor physique.

“It’s obviously very high in protein, and I eat six times a day,” Chris Hemsworth
has previously said of his dietary habits (read: lean proteins).

“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.”

He added: “That said, we’ve tried to cut down a bit on animal protein and

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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.”

According to Sergio Perera — a chef who regularly works with the actor;
features on his Centr app — here’s what Chris Hemsworth eats daily to maintain
mass (and send legions of admirers into sheer hysteria whenever he strips
down).

M o n d ay

8 AM: Green power shake with protein

10 AM: Bowl of yoghurt with mixed fresh berries, chia seeds, almonds, and honey
12 PM: [Workout]
1 PM: Post-workout shake consisting of vegetable protein, ice water, branched-
chain amino acids (BCAAs), and 1g of Vitamin C
2:30 PM: 8oz grilled chicken with crispy sweet potatoes and a rocket salad with
seeds, nuts, and salted apple (lemon & olive oil dressing on the side)
5:30 PM: Two rice crackers with Vegemite, tuna, and cherry tomatoes
7 PM: 8oz white fish with grilled mushrooms and raw broccoli salad

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9 PM: Half a small paw/papaya with yoghurt and berries; magnesium/zinc

supplement

Tuesday (Mirrors Monday)

8 AM: Green power shake with protein

10 AM: Bowl of yoghurt with mixed fresh berries, chia seeds, almonds, and honey
12 PM: [Workout]
1 PM: Post-workout shake consisting of vegetable protein, ice water, branched-
chain amino acids (BCAAs), and 1g of Vitamin C
2:30 PM: 8oz grilled chicken with crispy sweet potatoes and a rocket salad with
seeds, nuts, and salted apple (lemon & olive oil dressing on the side)
5:30 PM: Two rice crackers with Vegemite, tuna, and cherry tomatoes
7 PM: 8oz white fish with grilled mushrooms and raw broccoli salad
9 PM: Half a small paw/papaya with yoghurt and berries; magnesium/zinc
supplement

Tuesday

8 AM: Green power shake with protein

10 AM: Three fried eggs on a slice of wholegrain toast with Vegemite and
avocado
12 PM: [Workout]
1 PM: Post-workout shake consisting of vegetable protein, ice water, BCAAs and
1g of Vitamin C
2:30 PM: 8oz eye fillet (fillet mignon), grilled pumpkin salad with spinach, herbs,
cucumber, and ½ cup of steamed rice
5:30 PM: Chicken & vegetable soup with barley
7 PM: 8oz white fish, leafy green salad with radicchio and balsamic dressing, side
of roasted mixed cruciferous vegetables
9 PM: BCAAs with magnesium/zinc supplement

Wednesday

7 AM: Green power shake with protein

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9 AM: Three scrambled eggs on a wrap with tomato salsa

11 AM: [Workout]
12 PM: Fresh tuna sashimi salad with bitter and leafy greens, avocado, walnuts,
and ½ cup of sushi rice
3 PM: Homemade frozen green bar (blended mix of spinach, cooked + frozen
cauliflower, chia seeds, dates, spirulina, bee pollen, banana, almond flour,
pumpkin seeds, and cucumber)
6:30 PM: Grilled lamb chops, cauliflower mash, grilled zucchini, and roasted
carrots
9 PM: Yoghurt with some honey and BCAAs with magnesium/zinc

T h u r s d ay

8 AM: Almond banana shake with flax oil, bee pollen, a pinch of sea salt, and
vegetable protein
10 AM: Two fried eggs on a slice of spelt bread with warm spinach
12 PM: [Workout]
1 PM: Post-workoutprotein BCAAs shake
2 PM: 6oz grilled ribeye steak, grilled romaine and vegetable salad, with ½ cup of
wild rice pilaf
4 PM: Beef jerky snack with nuts and dried fruit
7 PM: Steamed snapper fish with tomato, onion, roasted brussels sprouts, and
small baked potato with Greek yoghurt
9 PM: BCAAs and magnesium/zinc supplement

Friday

8 AM: Raw cacao & frozen berry shake with coconut oil, chia seeds, dates, and
vegetable protein
10 AM: Savory porridge with olive oil, parmesan, and two poached eggs
12 PM: [Workout]
1 PM: Post-workout shake
2 PM: Sesame chicken salad with leafy greens, sprouts, pickles, and ½ cup of
steamed rice
5 PM: Homemade frozen green bar

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7 PM: 8oz grilled mahi-mahi, grilled asparagus, roasted tomato, and a non-dairy
Caesar salad
9 PM: BCAAs with magnesium/zinc supplement

RELATED: Hugh Jackman Needs To Train For Six Months Before Returning As
Wolverine For ‘Deadpool 3’

Chris Hemsworth’s Workout P lan

When it comes to the Chris Hemsworth workout plan — AKA the Thor workout
routine — there’s good news and bad news.

The good news? As per Hemsworth’s personal trainer Luke Zocchi, he doesn’t
exercise for more than an hour at a time.

The bad news? The intensity dial for said hour is cranked beyond 11. So don’t be
surprised if you start wishing your existence wasn’t physically tangible midway
through. Or throw up. We’ve all been there.

Luke Zocchi also notes that Chris Hemsworth’s workout routine revolves around
functional exercises and traditional bodybuilding methods. Despite how jacked
the man’s upper body looks, he stays quite agile; a necessary quality for
someone who actively chooses to take on most of his own stunts.

“It’s very easy to go for the showy muscle but for Thor, I don’t want cosmetic
muscle,” said Chris Hemsworth.

“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 a stronger core. I do a lot more
pull-ups and things like that, more high-intensity stuff and extra bodyweight
moves.”

In addition to lifting heavy weights, your typical Chris Hemsworth workouts

include the following:

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• A lot of timed battle ropes

• Kettlebells
• Medicine ball throws
• Hanging raises
• High-resistance bungee stuff
• Timed bear crawls
• Mountain climbers

Here’s everything else we know about the Chris Hemsworth workout routine:

Weightlifting (G eneral)

• Dumbbell Rows — 4 sets x 15 reps

• Dumbbell Bench Press — 4 sets x 15 reps
• Dumbbell Bicep Curl — 4 sets x 15 reps
• Dumbbell Bent-Over Rear Flys — 4 sets x 15 reps
• Barbell Shrug — 4 sets x 12 reps
• Barbell Wrist Curl — 3 sets x 20 reps
• Barbell Wrist Curl (reverse) — 3 sets x 20 reps

B ody weight Circuit

• Pull-up — 3 sets x 15 reps

• Sit-up — 3 sets x 20 reps
• Push-up — 3 sets x 15 reps
• Burpees — 5 sets x 10 reps
• Tricep Dip — 4 sets x 10 reps
• Walking Lunge — 4 sets x 20 reps
• Standing Calf Raise — 3 sets x 20 reps
• Bodyweight Squat — 3 sets x 15 reps
• Front Box Jump — 3 sets x 10 reps
• Hollow Outs — 5 sets x 10 reps
• Sit-Through (timed)
• Plank w/ Leg Lift (timed)

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Iron Circuit (Heavy)

• Barbell Squat — 3 sets x 15 reps

• Barbell Bench Press — 3 sets x 5 reps
• Standing Military Press — 3 sets x 8 reps
• Barbell Deadlift — 3 sets x 5 reps
• Hammer Strength Chest Press — 4 sets x 15 reps
• Hammer Curl — 3 sets x 5 reps

C ar d i o

No one sincerely enjoys cardio, but it’s a necessary evil to achieve a low body-fat
percentage and buy a one-way ticket to ShredTown. Unsurprisingly, Chris
Hemsworth has a healthy respect for this component of his workout plan.

“I work in a cardio element into my weight training,” he told Men’s Health.

“I’ll work in a bunch of sprints on the bike or the treadmill and get amongst it.
That, I find, gives you a more consistent increase in heart rate and fat-burning
capacity.”

“I love the assault bike. Those things are savage. Especially on a Tabata time
set-up, I find that’s great and I prefer that to running.”

Similar to Joe Rogan, he understands the value of martial arts and combat
sports — boxing, Muay Thai, and wrestling have periodically found a place in his
fitness regimen.

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Never Skip L eg Day

Hemmsy has often been criticised for neglecting his lower body, which is
accentuated to an almost-comical degree when compared to his impressive
upper body.

Be sure to throw in the odd set of walking lunges, a leg extension or two, and
some weighted squats. For a comprehensive guide to how to tackle leg day,
check out our professionally vetted article.

There are no training secrets. Just consistency and inhuman effort. Who knows?
With a little bit of both, perhaps you too will achieve Chris Hemsworth’s (upper)
body.

RELATED: The Workout You’ll Need To Get Brad Pitt’s Fight Club Rig

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