Liam Hemsworth’s Workout Routine & Diet Plan

Are you willing to build a physique like Liam Hemsworth and looking for an article that can give you full info about it? If that’s the case, then you have arrived at the right place.

Liam, just like his brother Chris Hemsworth, has never failed to give us some major physique goals. And in this post, we will let you know everything that has enabled him to do so.

So let’s proceed to know in detail about Liam Hemsworth’s workout routine and diet plan.

Liam Hemsworth’s Workout Principles

Liam Hemsworth's Workout
Image: Starfrenzy /

Liam Hemsworth has a pretty hectic everyday schedule. Hence, he chooses to rely on a workout program that gets him the best results in an efficient manner.

Liam Hemsworth’s workout plan includes numerous exercising styles like Olympic weightlifting, bodybuilding, calisthenics, functional training, cardio, and many more. All of these contribute to enhancing his muscularity, leanness, endurance, and overall athleticism.

Liam Hemsworth’s Workout Routine

It wouldn’t be an exaggeration to say that Liam Hemsworth is a fitness freak. He loves to train and his aesthetic physique speaks volumes about his intense training sessions.

When Liam was preparing for The Hunger Games, he followed a navy SEAL style of training. The intense nature of it made him lose over 20 lbs.

Liam Hemsworth’s workout routine is focused on promoting both strength and hypertrophy gains. Apart from that, he also incorporates certain exercises into it that work on his endurance, agility, and core stability.

Plyometrics is another important part of Liam’s training program. It provides his muscles with explosive strength along with getting them a skin-splitting pump.

So what does Liam Hemsworth’s workout routine look like? And what exercises are included in it? Let’s proceed to know about his exercise routine.

Liam Hemsworth's Workout Routine


Monday- Pyramid Workout

  • Rowing machine- 10 minutes
  • Push-ups- 7 sets of 1, 2, 3, 4, 5, 6, 7 reps
  • Pull-ups- 7 sets of 1, 2, 3, 4, 5, 6, 7 reps
  • Bodyweight squats- 7 sets of 1, 2, 3, 4, 5, 6, 7 reps
  • Stiff-legged deadlifts- 7 sets of 1, 2, 3, 4, 5, 6, 7 reps
  • Hanging knee raises- 7 sets of 1, 2, 3, 4, 5, 6, 7 reps
  • Rowing machine- 10 minutes

Tuesday- Static and Big 555 Workout

  • Rowing machine- 10 minutes
  • Flat bench press- 4 sets of 10 reps
  • Shoulder military press- 4 sets of 10 reps
  • Dumbbell chest flys- 4 sets of 10 reps
  • Dumbbell tricep pressdowns- 4 sets of 10 reps
  • Bar dips- 4 sets of 10 reps
  • Kettlebell farmer hold- 4 sets of 10 reps
  • Bodyweight squat and hold- 4 sets of 10 reps
  • Weighted front squats- 4 sets of 10 reps
  • Pull-ups- 4 sets of 10 reps
  • Wide grip pushups- 4 sets of 10 reps
  • Power cleans- 4 sets of 10 reps
  • Baseball swings with a heavy bag- 2 sets of 30 reps

Wednesday- Interval Training

  • Rowing machine- 2000 meters
  • Rowing- 500 meters
  • Walking- 3 minutes
  • Boxing
  • Kettlebell farmer hold- 3 sets of 500 yards
  • Baseball swings- 2 sets of 30 reps

Thursday- Lower body and pushups

  • Rowing- 2000 meters
  • Bodyweight squats- 1 set of 20 reps
  • Weighted front squats- 5 sets of 5 reps
  • Reverse crunches- 3 sets of 10-20 reps
  • Pushups- 200 reps

Friday- Cumulative Routine

  • Rope climbs- 5 sets
  • Bear crawls- 5 sets of 20 yards
  • Crab walks- 5 sets of 20 yards
  • Front squats- 5 reps
  • Medicine ball slams- 5 reps
  • Rope pulls- 5 reps
  • Flat bench press- 10 reps
  • Medicine ball slams- 10 reps
  • Pull-Ups- 15 reps
  • Medicine ball slams- 15 reps
  • Bar dips- 15 reps
  • Medicine ball slams- 15 reps
  • Rope pulls- 20 reps
  • Medicine ball slams- 20 reps

Saturday and Sunday- Rest

Cardiovascular exercises like cycling or walking are also a crucial part of Liam Hemsworth’s training routine. These exercises enable him to burn off excess fat from his frame. This in turn gives his physique a lean and aesthetic appearance.

Apart from his regular gym training sessions, at times Liam also likes to go for running, hiking, and surfing. All these outdoor activities keep his cardiovascular health in check and provide his body with a break from his intense workout routine.

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Liam Hemsworth’s Diet Plan

Liam Hemsworth's Diet
Image: kathclick /

Apart from his intense training regime, Liam also pays special attention to what he is feeding his body. His diet plan has plenty of healthy food items that serve the purpose.

When Liam was prepping up for his role in ‘The Hunger Games’, he was required to look excessively lean. For that reason, he had to starve himself by decreasing his overall caloric intake.

But in general, Liam prefers to eat adequate amounts of healthy food items to fetch his body with all the essential nutrients. Liam Hemsworth’s diet plan has high amounts of proteins, moderate amounts of carbs, and little to no amount of fats.

Liam consumes around 4-5 meals a day. Given below is Liam Hemsworth’s meal plan.

Liam Hemsworth's Diet Plan


Meal 1- Breakfast

  • Oatmeal
  • Fried eggs

Meal 2- Snack

  • Protein shake

Meal 3- Lunch

  • Brown rice
  • Tuna
  • Salad

Meal 4- Dinner

  • Chicken
  • Sweet potato

When Liam is required to bulk up, he increases the number of his meals. But at the same time, he also ensures to not feed his body with bad calories.

Liam Hemsworth’s Supplements

Liam Hemsworth’s nutrition plan doesn’t have an over-involvement of supplements. He keeps it pretty simple. Owing to this reason, Liam Hemsworth’s supplements stack only includes the following:-

  • Whey protein powder

To increase his everyday protein intake, Liam prefers to have a whey protein shake. It fuels his muscle fibers with amino acids that support muscle recovery.

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Final Words

By now you must have been motivated to try out Liam Hemsworth’s workout routine and diet plan. Isn’t it? Well, that’s a good thing but if you intend to do so, you will also have to make adequate provisions for your body’s rest and recovery.

Sticking to a certain workout routine and diet plan is necessary to build a good physique. But at the same time, you will also have to give your body adequate rest.

Once these three things are sorted, building a decent physique would be quite easy for you. So try out Liam Hemsworth’s workout routine and diet plan and see how it works for you. Good Luck!!!