How to Make Body Like Chris Hemsworth - Chris Hemsworth Workout Routine Bodybuilding

Patrica July 29, 2021

How to Make Body Like Chris Hemsworth

Want to know how to make body like Chris Hemsworth? Chris Hemsworth's Thor diet and fitness schedule, as one would imagine, is not for the faint of heart. After all, the Marvel superhero is supposed to be larger than life, so some serious muscle-building is practically needed. And, though Chris Hemsworth's body is naturally muscular, don't think for a second that he didn't train hard for the part. That was true for the first Thor film, and it still is for the upcoming Avengers installment.

How to Make Body Like Chris Hemsworth



Chris Hemsworth Workout Routine Bodybuilding?

Here is the Chris Hemsworth Workout Routine Bodybuilding, Duffy Gaver, the trainer, kept the routine pretty simple, nothing too exotic. There's no reason to deviate from what has proven to work.

Chris Hemsworth Workout Routine Bodybuilding


It's a 5-day routine, and pretty time intensive. It utilizes several supersets and bodyweight lifts, as well as quite a bit of isolation work that a typical lifter might not really need to do.

Here is the routine for How to Make Body Like Chris Hemsworth? Most of the work is relatively lightweight, aiming for the upper range of 12 reps to really get that hypertrophy going though there are some exceptions like the later end of the bench press (though with 8 sets you won't have to increase the weight much to be limited to 4 for the last 3 sets).

The routine is as follows:

Day 1 Back

  • Pull-ups, 5 sets, dropping 5 reps per set, 20 in the first set; Superset with -
  • Push-ups, 5 sets of 20
  • Hammer strength 2 arm row 4 sets of 12
  • Dumbbell bent-over row on bench 4 sets of 12
  • Lower back extensions with swiss ball 4 sets drop 5 reps a set start at 25

Day 2 Chest

  • Bar bench 8 sets, 12, 10, 10, 8, 8, 6, 4, 4, 4 reps
  • Incline DB Bench 4 sets of 12
  • Hammer strength bench 4 sets of 15
  • Weighted dip 4x10; Superset with -
  • Cable fly 4x10

Day 3 Legs

  • Squats, 7 sets: 10, 8, 6, 5, 4, 3, 3 reps
  • Leg press drop sets to failure: he started with 6 plates, work it to failure, dropped a plate on each side, work it to failure, repeats.
  • Walking lunge, 4 sets of 20, no added weight
  • Leg extensions 3x20
  • Leg curls 3x20
  • Standing calf raises, no added weight, use a platform 3x20

Day 4 Shoulders

  • Military press, 7 sets: 10, 8, 6, 5, 4, 3, 3 reps
  • Arnold press (go to the website in the references to see how that works if you don't know), 4x12
  • Barbell shrugs 4x12
  • Lateral raises 3x15; Triple set with -
  • Front raises 3x15; triple set with -
  • Back fly 3x15

Day 5 Arms

  • Barbell bicep curl 3x10
  • Skull crushers 3x10
  • EZ bar preacher curl 3x10; Superset with-
  • dumbbell lying tricep extension 3x10
  • Dumbbell hammer curls 3x12; superset with-
  • Rope pulldown 3x12
  • barbell wrist curls 3x20; superset with -
  • barbell reverse grip wrist curl 3x20

Core

  • Front plank
  • side plank
  • hanging leg raise
  • toes-to-bar

This workout looks to me to be very intense, particularly the high-set lifts. I'd recommend doing it with a friend, though some of these days could end up taking at least an hour to get through.

Be sure to get a lot to eat afterward, protein and carbohydrates.


Chris Hemsworth’s Diet Plan

Chris Hemsworth’s Diet Plan



The Chris Hemsworth diet plan changes significantly in preparation for his varying roles. Most folks see Chris Hemsworth these days and immediately think of Thor or just drop their jaws and revel in his natural handsomeness, but the truth is that the actor’s tackled a variety of different roles throughout his career. As such, the former Sexiest Man Alive has implemented an equally broad spectrum of dieting regimens over the past decade. For example, Hemsworth basically starved himself when preparing for the role of veteran whaler Owen Chase in 2015’s In the Heart of the Sea.

While eating tons of food might sound like a dream come true, Hemsworth struggled to keep pace. Meanwhile, he later adopted a strict vegan diet to complement the Thor workout routine, helping popularise the concept of vegan bodybuilding. Before that, he was chowing down on the following staples:


Chris Hemsworth Workout Free

Chris Hemsworth Workout Free



As with his diet plan, Chris Hemsworth’s Thor workout plan is all about consistency, intensity, and dedication. Well, that and some serious bodybuilding. Indeed, Hemsworth needed to turn thousands of excess calories into muscle, and he only had an hour at a time to do it. It is safe to say, not many workouts compare to a Chris Hemsworth workout routine.

According to Luke Zocchi, Chris Hemsworth’s workout plan consisted of traditional bodybuilding and functional training. In other words, Hemsworth lifted a lot of weights but furthermore stayed mobile so that he could still perform as many of his own stunts as possible, and hit the waves without sinking like a stone. Also, since Thor’s upper body gets much more attention from the camera than say his legs, Zocchi and Hemsworth primarily targeted the shoulders and arms. Here are some of the exercises they implemented in the Chris Hemsworth Workout Routine Bodybuilding.

  • Back Squats – One of the most basic strength exercises is also one of the best. It builds muscle and improves balance in one fell swoop.
  • Bench Presses – Another bodybuilding staple that does exactly what you think it does: builds muscle.
  • Deadlifts – This is easily one of the most effective measures for building strength, presuming you actually do it properly.
  • Pull-Ups – If you struggle at first, don’t give up, as pull-ups get easier the more you do them.
  • Bear Crawls – Hemsworth stayed spry by performing functional exercises such as bear crawls.
  • Naturally, the above is a mere sample of Hemsworth’s exercises. Here’s a (reported) breakdown of the actor’s specific Thor workout routine.

The Workout Plan Chris Hemsworth Used to Play Thor

The Workout Plan Chris Hemsworth Used to Play Thor


1. Henry Cavill’s Workout Plan for Batman vs Superman

How to Make Body Like Chris Hemsworth? Hemsworth admits getting into superhero shape was hard work. The kettlebell routines that Mike put me through were intense, partly because I’d never used them before but also because it’s a heavy combination of cardio and weightlifting, says the 32-year-old former Home & Away star. “Most of my training previously was geared more around cardio mainly boxing and Muay Thai, with some elements of weights. I hadn’t experienced kettlebells, but it’s a great way to build functional strength.

As if Hemsworth’s training wasn’t tough enough, he had to start the program while filming another movie. When I started working with Chris he was doing 12-hour days on the set of Red Dawn, but he still had the time and energy to train for between 60 and 90 minutes five days a week after his shooting commitments were over, says Knight. Above all, he has an amazing work ethic, always pushing himself further and harder. It shows that if you’re prepared to work hard you can get the results you’ve always wanted.

2. Chris Hemsworth Four-Week Fat Loss Plan

How to Make Body Like Chris Hemsworth? Once Chris put on the muscle I needed to get him lean, which meant stripping away any fat he had accumulated during the first phase while maintaining all his newly built muscle, says Knight. I did this by getting him to do this total-body circuit based around classic strongman moves, such as leg presses, tire flips, sledgehammers, and prowler sprints, as well as circuits with kettlebells of varying weights. This got Chris down to his fighting weight of 220lb 100kg and as you can see from the pictures, it was all muscle.

Hemsworth adds that he kept a very close eye on his diet. I was eating a lot of clean protein, fruit, vegetables, and some carbs, as well as drinking four to five liters of water a day.

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