Source: Still cut from the movie Thor: Love and Thunder
Simple Intro
Chris Hemsworth, an actor from Australia, gained worldwide fame through the Thor series.
He also showcased his commanding physical presence and charismatic action skills in films like The Avengers and Extraction.
Notably, he built a strong, muscular physique to fully embody the character of Thor, becoming a fitness inspiration to many.
Exercise Routine
Chris Hemsworth’s routine is optimized for muscle gain and upper-body bulking.
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High-Intensity Weight Training
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Uses heavy weights with low reps to build muscle mass and strength
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Focuses on developing chest, shoulders, and arms
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Incorporates Various Functional Exercises
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Includes boxing, circuit training, and full-body strength workouts
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Enhances overall balance and endurance through surfing, a sport he’s enjoyed since childhood
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Strict Nutrition Management
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Follows a high-protein, low-carb diet to maximize muscle growth
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Maintains consistent nutrient intake through regular meals
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Consistency and Self-Discipline
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Achieved significant bulking for the Thor films
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Maintains physique with regular workouts even between filming
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Known as an inspiration to many for his dedication and hard work
Recommended For
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For those aiming to bulk up with a focus on upper-body muscle and strength
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For those who want to build both strength and endurance
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For those interested in functional workouts like circuits, boxing, and surfing
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For those who want to develop a strong, toned physique like Thor
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For those committed to sticking with their routine and nutrition plan
Exercise routine per body parts
Chris Hemsworth’s Upper Body Pushing Routine
Exercises | Sets | Reps |
Incline Dumbbell Bench Press | 4 | 8 |
Barbell Bench Press | 3 | 8 |
Cable Crossover | 2 | 15 |
Arnold Dumbbell Press | 3 | 10 |
T-bar Row Machine | 3 | 10 |
One Arm Dumbbell Row | 2 | 10 |
Supersets : Barbell Bicep Curl + Dumbbell Tricep Extension | 2cycle (Total 4sets) | each 10 |
Chris Hemsworth’s Upper Body Pulling Routine
Exercises | Sets | Reps |
Weighted Pull Up | 3 | 6 |
Barbell Row | 3 | 8 |
One Arm Dumbbell Row | 2 | 12 |
Dumbbell Shrug | 3 | 12 |
Arnold Dumbbell Press | 2 | 10 |
Dumbbell Lateral Raise | 3 | 15 |
Supersets: Barbell Bicep Curl + Dumbbell Tricep Extension | 2cycle (Total 4sets) | each 10 |
Chris Hemsworth’s Frontal Leg Routine
Exercises | Sets | Reps |
Front Squat | 3 | 5 |
Dumbbell Lunge | 3 | 16 |
Leg Extension | 3 | 12 |
Dumbbell Standing Calf Raise | 5 | 15 |
Chris Hemsworth’s Hind Leg Routine
Exercises | Sets | Reps |
Rack Pull | 4 | 5 |
Dumbbell Lunge | 3 | 8 |
Kettlebell Swing | 3 | 15 |
Leg Curl | 3 | 15 |
Dumbbell Standing Calf Raise | 5 | 15 |