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Chris Hemsworth "Thor" Workout Plan
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Chris Hemsworth "Thor" Workout Plan

4 Weeks / 4 Days per Week / Expert

Chris Hemsworth "Thor" Workout Plan
Start Plan (PRO)
Become a PRO Member

Chris Hemsworth "Thor" Workout Plan

4 Weeks / 4 Days per Week / Expert

Chris Hemsworth "Thor" Workout Plan

4 Weeks / 4 Days per Week / Expert

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Thor Chest & Shoulders Workout (Morning) : Boxing & Abs Workout (Evening)

Notes for Week 1, Day 1

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 10 reps
 3 10 -- --:--
Chest / Beginner
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
Shoulders / Beginner
3 sets, 12 reps
 3 12 -- --:--
--
--
3 sets, 12 reps, 01:00 rest
 3 12 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
 3 15 01:00
--
--
3 sets, 00:01:00
 3 00:01:00 --:--
--
--
3 sets, 00:01:00
 3 00:01:00 --:--
--
--
3 sets, 20 reps
 3 20 --:--
--
--
3 sets, 20 reps
 3 20 -- --:--
--
--
3 sets, 20 reps, 02:00 rest
 3 20 02:00
--
--
5 sets, 00:03:00
 5 00:03:00 --:--
--
--
5 sets, 00:03:00
 5 00:03:00 --:--
--
--
5 sets, 00:03:00
 5 00:03:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well. Passion, time, and pat... more

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well.

Passion, time, and patience are required to get the physique of Chris Hemworth's Thor. Chris Hemsworth performed two workout routines per day, 3/4 of his exercise days. With his heavy bodybuilding workouts, Chris focused on two body parts and used supersets with one minute of rest.

Thor's Total Body Workout

Gaining Thor's physique requires body symmetry, and Chris Hemsworth's workout focused on building the total body. Chris Hemsworth workout for Thor also focused on abs and boxing to have a more athletic physique instead of a massive bulk physique.

Finally, Chris Hemsworth's Thor workout includes a 2 mile run as well as 40 yard dash sprints. The 2 mile run burns calories at a consistent rate and works out Type I muscles fibers, which are 1/3 of all muscle fibers. Sprinting gives the final edge as it works on Type II muscle fibers (A and B), which cover the remaining amount of muscle on the body.

Eating Right to Succeed

Thor requires sustenance! However, the sustenance isn't the box of pop tarts as depicted in the movie. Chris Hemsworth's Thor diet was very high in protein with controlled carbohydrates. Plenty of chicken and protein shakes were consumed throughout the day. More complex carbohydrates such as potatoes and rice were eaten early for energy. Green vegetables such as broccoli and spinach were eaten in the evening.

The Thor workout routine and diet will require some incredible time and dedication. Chris had a vision for the character and, with the proper fitness routine, was very successful. With the proper mindset, Thor's workout routine can be executed with outstanding results. Get started today, and work your way up to legendary status - then you just need the Hammer!

Thor Back & Arms Workout (Morning) : Boxing & Abs Workout (Evening)

Notes for Week 1, Day 2

**The Thor Boxing & Abs workout (evening workout) starts with the plank and ends with the jump rope.

*Hold the plank and side plank for 60 seconds each.

*Complete five rounds(sets) of each of the speed bag, focus pads, and jump rope exercises. Rest for one minute between rounds.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
 3 12 01:00
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
Biceps / Beginner
3 sets, 10 reps
 3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
--
--
3 sets, 00:01:00
 3 00:01:00 --:--
--
--
3 sets, 00:01:00
 3 00:01:00 --:--
--
--
3 sets, 20 reps
 3 20 --:--
--
--
3 sets, 20 reps
 3 20 -- --:--
--
--
3 sets, 20 reps, 02:00 rest
 3 20 02:00
--
--
5 sets, 00:03:00
 5 00:03:00 --:--
--
--
5 sets, 00:03:00
 5 00:03:00 --:--
--
--
5 sets, 00:03:00
 5 00:03:00 --:--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well. Passion, time, and pat... more

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well.

Passion, time, and patience are required to get the physique of Chris Hemworth's Thor. Chris Hemsworth performed two workout routines per day, 3/4 of his exercise days. With his heavy bodybuilding workouts, Chris focused on two body parts and used supersets with one minute of rest.

Thor's Total Body Workout

Gaining Thor's physique requires body symmetry, and Chris Hemsworth's workout focused on building the total body. Chris Hemsworth workout for Thor also focused on abs and boxing to have a more athletic physique instead of a massive bulk physique.

Finally, Chris Hemsworth's Thor workout includes a 2 mile run as well as 40 yard dash sprints. The 2 mile run burns calories at a consistent rate and works out Type I muscles fibers, which are 1/3 of all muscle fibers. Sprinting gives the final edge as it works on Type II muscle fibers (A and B), which cover the remaining amount of muscle on the body.

Eating Right to Succeed

Thor requires sustenance! However, the sustenance isn't the box of pop tarts as depicted in the movie. Chris Hemsworth's Thor diet was very high in protein with controlled carbohydrates. Plenty of chicken and protein shakes were consumed throughout the day. More complex carbohydrates such as potatoes and rice were eaten early for energy. Green vegetables such as broccoli and spinach were eaten in the evening.

The Thor workout routine and diet will require some incredible time and dedication. Chris had a vision for the character and, with the proper fitness routine, was very successful. With the proper mindset, Thor's workout routine can be executed with outstanding results. Get started today, and work your way up to legendary status - then you just need the Hammer!

Thor Surfing Workout (Morning) : Legs Workout (Evening)

Notes for Week 1, Day 3

**The Thor Legs workout (evening workout) starts with leg extension and ends with the squat.

Because most people don't have access to an ocean or do not know how to surf, these first 3 exercises are the next best alternative to surfing.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 8 reps
 3 8 --:--
Glutes / Intermediate
3 sets, 8 reps
 3 8 -- --:--
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 10 reps
 3 10 -- --:--
--
--
3 sets, 10 reps
 3 10 -- --:--
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well. Passion, time, and pat... more

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well.

Passion, time, and patience are required to get the physique of Chris Hemworth's Thor. Chris Hemsworth performed two workout routines per day, 3/4 of his exercise days. With his heavy bodybuilding workouts, Chris focused on two body parts and used supersets with one minute of rest.

Thor's Total Body Workout

Gaining Thor's physique requires body symmetry, and Chris Hemsworth's workout focused on building the total body. Chris Hemsworth workout for Thor also focused on abs and boxing to have a more athletic physique instead of a massive bulk physique.

Finally, Chris Hemsworth's Thor workout includes a 2 mile run as well as 40 yard dash sprints. The 2 mile run burns calories at a consistent rate and works out Type I muscles fibers, which are 1/3 of all muscle fibers. Sprinting gives the final edge as it works on Type II muscle fibers (A and B), which cover the remaining amount of muscle on the body.

Eating Right to Succeed

Thor requires sustenance! However, the sustenance isn't the box of pop tarts as depicted in the movie. Chris Hemsworth's Thor diet was very high in protein with controlled carbohydrates. Plenty of chicken and protein shakes were consumed throughout the day. More complex carbohydrates such as potatoes and rice were eaten early for energy. Green vegetables such as broccoli and spinach were eaten in the evening.

The Thor workout routine and diet will require some incredible time and dedication. Chris had a vision for the character and, with the proper fitness routine, was very successful. With the proper mindset, Thor's workout routine can be executed with outstanding results. Get started today, and work your way up to legendary status - then you just need the Hammer!

Thor Abs & Cardio Workout (No Evening Workout)

Notes for Week 1, Day 4

*Sprint 40 yards for one rep. Walk back to the starting line, and sprint 40 yards again for rep #2 and continue in that fashion.

Thor Workout Tip: A big priority for Chris Hemsworth was adding large amounts of protein to his diet. Thor daily protein staples include: steak, egg whites, chicken, and fish. Carbohydrate intake was based on the time of day. Potatoes and rice were eaten earlier in the day. Broccoli and spinach were eaten at night.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
--
Obliques / Intermediate
--
Abs / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well. Passion, time, and pat... more

The character of Thor has a physique that is both impressive and intimidating. Thor's workout routine requires a combination of heavy lifting along with athletic workouts without weights, such as boxing. In Chris Hemworth's workout routine, this included surfing as well.

Passion, time, and patience are required to get the physique of Chris Hemworth's Thor. Chris Hemsworth performed two workout routines per day, 3/4 of his exercise days. With his heavy bodybuilding workouts, Chris focused on two body parts and used supersets with one minute of rest.

Thor's Total Body Workout

Gaining Thor's physique requires body symmetry, and Chris Hemsworth's workout focused on building the total body. Chris Hemsworth workout for Thor also focused on abs and boxing to have a more athletic physique instead of a massive bulk physique.

Finally, Chris Hemsworth's Thor workout includes a 2 mile run as well as 40 yard dash sprints. The 2 mile run burns calories at a consistent rate and works out Type I muscles fibers, which are 1/3 of all muscle fibers. Sprinting gives the final edge as it works on Type II muscle fibers (A and B), which cover the remaining amount of muscle on the body.

Eating Right to Succeed

Thor requires sustenance! However, the sustenance isn't the box of pop tarts as depicted in the movie. Chris Hemsworth's Thor diet was very high in protein with controlled carbohydrates. Plenty of chicken and protein shakes were consumed throughout the day. More complex carbohydrates such as potatoes and rice were eaten early for energy. Green vegetables such as broccoli and spinach were eaten in the evening.

The Thor workout routine and diet will require some incredible time and dedication. Chris had a vision for the character and, with the proper fitness routine, was very successful. With the proper mindset, Thor's workout routine can be executed with outstanding results. Get started today, and work your way up to legendary status - then you just need the Hammer!

585 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Squat Rack
  • Exercise Mat
  • Cable Machine
Show All

Resources

Chris Hemsworth "Thor" Workout Plan
Start Plan (PRO)
Become a PRO Member

585 people started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Squat Rack
  • Exercise Mat
  • Cable Machine
Show All

Resources