Chris Hemsworth Thor Workout Routine & Diet Plan

Chris Hemsworth Thor Workout Routine
Hey there! We hope you love our fitness programs and the products we recommend. Just so you know, Dr Workout is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. It helps us keep the lights on. Thanks.

When Chris Hemsworth got the role “Thor”, he hit the gym with the former Navy SEAL Duffy Gaver. The Character Thor has an impressive physique, so Duffy Gaver trained him with Old School Body Building techniques, with more concentration towards shoulders and Biceps. Like most of Aussies Chris Hemsworth also grew up with sports and other fitness activities. He also played in Aussie rules football. But for the role Thor, athletic body is not enough. So he need to be buff.

The comic book character Thor weigh about 500 pounds of Asgardian muscle. Now look at his role, he has an excellent shoulder to waist proportion with super awesome traps. But he doesn’t have a well defined six pack. He is not so bloated, he has a super thick and husky overall physique.

Hemsworth was quoted as saying, “I put on a lot of weight, I put on about 20 pounds at one point. It was purely eating, eating, eating, working out and working out, trying to sleep as much as you can. That’s the other third of the equation. The eating was the biggest thing; since stopping shooting I probably work out the same but don’t eat as much, and I’ve probably lost 15 pounds or something. Chicken breasts and protein shakes, boiled chicken clean meats, the right carbs.” Read the full interview here

Chris workout routine is split into two parts. The first one is purely bodybuilder type mainly focused on high weight, low rep moves to gain maximum weights. The second part consists of body weight circuit exercises, to burn his excess fats. That is Thor’s workout plan is a mix of heavy lifting along with athletic workouts without weights. His workout plan also includes a 2 mile run for burning those excess fats at a constant rate.

Must read: 


Now we are just four months out from Thor: Ragnarok’s release in theatres. Chris Hemsworth has got back on his high protein rich diet to regain that Greek God like body. Thor: Ragnarok will be his third Thor movie from Marvel banner. Recently Chris shared his intense shirtless workout video with Luke Zocchi on instagram. The video on instagram shows, Chris lifting weights, stationary bike riding, doing battle rope workouts, his medicine ball trainings, doing bear crawling exercise for strengthening core and improving agility, and pushups. Luke Zocchi is a fellow Austrailian fitness trainer. The film Thor: Ragnarok is said to be more humorous. It is directed by Taika Waititi. Thor: Ragnarok also sets the Marvel up for Avengers: Infinity War series. The film will open in theatres by 3- Nov- 2017.


Chris Hemsworth’s Diet Plan for Thor

How to eat like God of Thunder?

When you plan to build muscle, the goal is also to get more lean body. Diet plat is the another half of training. That is, diet is very important as your workout routine. Chris Hemsworth ate a lot of clean protein, fresh fruits and drank plenty of water. His main protein sources are chicken breasts, protein shakes and boiled chicken clean meats.

At first you should spend some time to prepare a journal where you can track all your calories on a day-to-day basis. In my opinion this is more effective than downloading apps to track down your calorie intake. Take 6 meals a day with proper timing. Timing each meal at every 3 hours made Chris Hemsworth to achieve the calorie intake goal. Avoid heavy oil high fat foods. Include broccoli and spinach in your diet plan to boost your natural testosterone level.

Lean Bulking Diet Plan 

Calorie Intake: 

  • Lifting days: close to 4000
  • Rest days: close to 3500

Protein Intake: 1 gm per pound of body weight. (1 gm protein provides 4 calories)
Fat Intake: 20% of your calories
Carbs Intake: Fill the remaining with carbs

Chris Hemsworth’s Workout Plan for Thor

Set and Reps Range: 

  • Weeks 1 to 4: Sets 4 Reps 4-6
  • Weeks 4 to 6: Sets 4 Reps 6-8
  • Weeks 6 and 7: Sets 4 Reps 8-12
  • Week 8: Sets 4 Reps 12-15

Thor 5 Day Workout Routine

Day 1: Chest

  • Weighted pushups
  • Bench press
  • Incline bench Press
  • Dumbbell press
  • Incline dumbbell press
  • Decline dumbbell press
  • Plate press

Day 2: Back

  • Pull up
  • Wide grip lat pulldown
  • Barbell row
  • Dumbbell row
  • Seated cable row
  • Deadlift

Day 3: Rest Day

Day 4: Arms (Pick 7 workouts)

  • Barbell curl
  • Dumbbell curl
  • Hammer curl
  • Preacher curls
  • Close grip cable curls
  • Skull crushers
  • Dumbbell one arm triceps extension
  • Cable triceps extension
  • Cable triceps push down
  • Reverse hand triceps push down

Day 5: Legs and Abs

  • Leg extension
  • Lying leg curls
  • Squats
  • Leg press
  • Standing/Seated calf raises
  • Hanging leg raise with twist
  • Decline crunches
  • Russian twist
  • Standing cable wood chop

Day 6: Rest Day

Day 7: Shoulders

  • Barbell shoulder press
  • Arnold dumbbell press
  • Lateral raises
  • Front raises
  • Upright row
  • Barbell front/back shrugs
  • Dumbbell shrugs

Thor Cardio-Agility Workouts (15 – 20 minutes) – Any day

Pick any 4 from the list given below

  • Battle rope alternating waves
  • Battle rope alternating waves with jump slam
  • Russian twist slams
  • Bear crawl
  • Jump rope
  • Sprint

Don’t miss: 

30 Day Six Pack Abs Challenge
Chris Evans Workout Routine For Captain America 
Dwayne The Rock Johnson Workout Routine

Good Luck! Keep in touch and update your progress in the comment box. If you have any doubt about this celebrity workout routine feel free to comment below, we are here to help you.