Chris hemsworth Thor 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

Boxing Workout

• 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.

Nutrition And Supplements

A main priority for Chris Hemsworth was adding more daily protein. Protein staples for Thor included:

• Steak


• Egg Whites


• Chicken


• Fish

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.