The 38-year-old Australian, who was already in great shape, underwent a rigorous training program and followed a strict diet plan to achieve his desired on-screen look. His trainer, Duffy Gaver, a former Navy SEAL, designed a program that aimed to not only get Hemsworth bigger and stronger but also added functional training aspects to it, making it more challenging than ever.
And if you are thinking that surfboarding while swinging a hammer might not be possible, take a look at Hemsworth's workout routine and diet program, as it can help you build your arms, shoulders, and washboard abs like a Marvel superhero in no time.
Chris Hemsworth's Workout and Diet Program for Thor
If you want to resemble Thor, this is the right place for you.
Overview of the Thor Workout
Using Free Weights in Chris Hemsworth's Thor Workout
Thor's actor, Chris Hemsworth, prefers free weights over machines because compound lifts such as deadlifts, squats, and bench press can improve overall muscle mass, strength, and functionality. This is important for him to remain mobile in order to perform most of his stunts himself. Duffy Graver made sure that Hemsworth's workout routine included these exercises.
Maintain High Intensity in Your Thor Workout
Chris Hemsworth finishes his workouts in under an hour. He maintains the intensity of his workout by minimizing rest between sets. To follow his example, set a one-hour time limit for your gym sessions and aim to finish your workouts within that timeframe.
Tip: Avoid Overexertion in Your Thor Workout
Most people make the mistake of overcomplicating their bodybuilding transformation program. You don't need fancy equipment or modified exercises to get results. Sticking to the basics and being patient is key in achieving your desired physique while minimizing the risk of injury. Remember:
- Bodybuilding is not as hard as some people make it out to be.
- Keep it simple and stick to the basics.
- Be patient with your progress.
- Avoid fancy equipment or modified exercises.
- Reduce the risk of injury by sticking to what works.
Tip: Don't Skip Rest Days
When weightlifters are following a strict schedule, they may be tempted to skip rest days in order to maximize their time. However, it is important to remember that rest days are crucial for allowing the body to recover after intense workouts. Without proper recovery time, the body can become fatigued and more prone to injury. Therefore, it is important to view rest days as an essential part of any fitness routine rather than a waste of time.
Chris Hemsworth's Training Program for Thor
Thor's sleeveless appearance in Marvel movies is often focused on his arms and shoulders. To maintain his physique, Chris Hemsworth had to follow an intense workout program designed by Duffy Graver.
Since Hemsworth consumed a lot of calories, the Thor workout program was designed to use those calories as energy during his workouts and prevent body fat gain.
If you're ready for a challenging workout, get ready to join the Thor training program!
Day 1: Back Training in Chris Hemsworth's Thor Program
1. Workout Plan:
- Pull-Up: 5 sets of 20, 15, 12, 10, and 10 reps with a 30-second rest in between.
- Deadlift: 3 sets of 12, 10, and 8 reps with a 30-second rest in between.
- Hammer Strength Two-Arm Row: 4 sets of 12 reps with a 30-second rest in between.
- Dumbbell Row: 4 sets of 12 reps with a 30-second rest in between.
- Swiss Ball Hyperextension: 4 sets of 25,20,15,and15 reps with a30-second rest in between.
2. The workout plan consists of five exercises targeting different muscle groups. It starts with the pull-up exercise that requires the individual to perform five sets of varying repetitions ranging from twenty to ten. After completing the pull-up exercise, the individual moves on to deadlifts where they perform three sets of twelve, ten and eight repetitions each.
3. The next two exercises are focused on strengthening the back muscles. The hammer strength two-arm row requires four sets of twelve repetitions each while the dumbbell row also requires four sets but with twelve repetitions each.
4. Finally, the workout ends with Swiss ball hyperextensions which target lower back muscles. This exercise requires four sets with varying repetitions that start at twenty-five and decrease progressively to fifteen.
5. The workout plan is designed to build strength and endurance gradually over time by increasing weight or resistance as an individual progresses through each set and repetition range.
Day 2: Chest Training in Chris Hemsworth's Thor Program
1. Barbell Bench Press:
- 8 sets with reps of 12, 10, 10, 8, 8, 6, 4, and 4.
- Rest for 30 seconds between each set.
2. Incline Dumbbell Bench Press:
- Do 4 sets with a rep count of 12.
- Rest for 30 seconds between each set.
3. Hammer Strength Chest Press:
- Complete 4 sets with a rep count of 15.
- Rest for 30 seconds between each set.
4. Weighted Dip:
- Do 4 sets with a rep count of 10.
- Rest for 30 seconds between each set.
5. Cable Fly:
- Complete 4 sets with a rep count of 12.
- Rest for 30 seconds between each set.
Day 3: Leg Training
1. Squat – 7 Sets of varying Reps – Rest for 30 seconds between each set
- 10 reps
- 8 reps
- 6 reps
- 5 reps
- 4 reps
- 3 reps
- 3 reps
2. Leg Press – Do one set until failure – Rest for 30 seconds
3. Bodyweight Walking Lunge – Do four sets of 20 reps – Rest for 30 seconds between each set
4. Single-Leg Curl – Do three sets of 20 reps on each side – Rest for 30 seconds between each set
5. Standing Calf Raise – Do three sets of 20 reps – Rest for 30 seconds between each set
Day 4: Shoulder Training in Chris Hemsworth's Thor Program
1. Workout Plan:
- Military Press: 7 sets of 10, 8, 6, 5, 4, 3, and 3 reps with a 30-second rest between each set.
- Arnold Press: 4 sets of 12 reps with a 30-second rest between each set.
- Barbell Shrug: 4 sets of 12 reps with a 30-second rest between each set.
- Dumbbell Lateral Raise: 3 sets of 15 reps with a 30-second rest between each set.
- Dumbbell Front Raise: 3 sets of 15 reps with a 30-second rest between each set.
- Dumbbell Rear-Delt Fly: 3 sets of 15 reps with a 30-second rest between each set.
Day 5: Arm Training in Chris Hemsworth's Thor Program
- Perform 3 sets of 10 reps of Barbell Bicep Curl with a 30-second rest between each set.
- Do 3 sets of 10 reps of Skull Crusher with a 30-second rest between each set.
- Complete 3 sets of 10 reps of EZ-Bar Preacher Curl with a 30-second rest between each set.
- Execute 3 sets of 10 reps of Dumbbell Lying Tricep Extension with a 30-second rest between each set.
- Perform 3 sets of 12 reps of Dumbbell Hammer Curl with a 30-second rest between each set.
- Do 3 sets of 12 reps of Rope Pressdown with a 30-second rest between each set.
- Complete Barbell Wrist Curl for three sets, doing twenty reps in each set, and taking a thirty-second break after every set.
- Finish off by performing Barbell Reverse Wrist Curl for three sets, doing twenty reps in each set, and taking a thirty-second break after every set.
Ab Circuit: 3 Rounds
Chris Hemsworth Ab Workout:
- Plank – 60 Seconds
- Hanging Leg Raise – 60 Seconds
- Side Plank – 60 Seconds
- Toes To Bar – 12 Reps
Chris Hemsworth is known for his impressive physique, particularly his well-defined abs. Despite consuming a high number of calories, he manages to maintain his washboard abs through consistent training. One of his go-to ab workouts consists of three rounds of the circuit mentioned above, which can be performed twice a week to keep the midsection in top condition.
What's even more impressive is that Hemsworth's workouts never last longer than an hour. This speaks volumes about the intensity of his training and highlights that short yet effective sessions can yield significant results. It's rare to hear about other celebrities who prioritize shorter workouts over longer ones.
Chris Hemsworth's Thor Diet Plan
Actor Chris Hemsworth is no stranger to drastic physique transformations and dietary changes. He previously starved himself for his role in "In the Heart of the Sea" and gained considerable muscle mass to play Thor. Now, he is set to portray Hulk Hogan in an upcoming biopic.
Hemsworth's personal trainer, Duffy Graver, emphasizes the importance of a strict diet regimen and regular meal intervals. During Hemsworth's training for Thor, he consumed six calorie-dense meals per day. This transformation program highlights the difficulty of following a rigorous diet plan alongside a training routine.
Watch: Chris Hemsworth's muscular appearance in "Thor: Ragnarok" showcases his dedication to physical fitness.
Chris Hemsworth's Key Diet Staples for Thor
Chris Hemsworth's Top 10 Foods for Building Muscle
1. Chicken breast - a great source of protein
2. Quinoa - a complete vegetarian protein with added nutrients like fiber, magnesium, and vitamins
3. Egg whites - convenient and affordable source of protein
4. Sweet potato - rich in fiber, carbs, and essential vitamins and minerals
5. Brown rice - a quality source of carbs that is essential for optimal body function
6. Leafy green vegetables - nutrient-rich and calorie-light foods that boost muscle function
7. Fish - a calorie-efficient protein source that improves physical and mental functioning
8. Beans - one of the best vegetarian sources of protein
9. Bananas - filling fruit that aids digestion and boosts heart health
10. Whey protein shake - high-quality protein source that is convenient to consume
During his transformation program for "Thor: Ragnarok," Chris Hemsworth turned vegan but continued to consume lean proteins such as chicken breast and fish as the shooting schedule approached. Despite this challenge, he succeeded in becoming bigger, meaner, and leaner for the sequel with the help of these top 10 muscle-building foods.
Chris Hemsworth's Diet Plan for Thor
Breakfast in Chris Hemsworth's Thor Diet Plan
- 1 cup oatmeal
- 1 banana
- 1/2 cup sultanas
- fat-free milk
- 4 egg whites and 1 whole egg
- 50g cheese
- protein shake
- orange juice
2. Brunch Time in Chris Hemsworth's Thor Diet Plan
Food options:
- Cottage cheese
- Turkey roll
- Mixed nuts
- Protein shake
- Yogurt
Snacking in Chris Hemsworth's Thor Diet Plan
Beef jerky
Beef jerky is a type of dried meat that is typically made from beef. It is often seasoned with spices and salt before being dried to create a chewy, flavorful snack. Beef jerky can be found in many stores and comes in various flavors, such as teriyaki, peppered, and spicy. It is also a popular snack for outdoor activities like camping or hiking because it is lightweight, non-perishable, and high in protein. Some people also enjoy making their own beef jerky at home using a dehydrator or oven.
Lunch in Chris Hemsworth's Thor Diet Plan
Ingredients:
- 3 chicken breasts
- 1 glass of fat-free milk
- 100g brown rice
- 1 cup broccoli
- 1 cup kidney beans
Instructions:
- Cook the brown rice according to package instructions.
- Cut the chicken breasts into small pieces and cook them in a pan until they are no longer pink.
- Add the broccoli and kidney beans to the pan and cook for a few more minutes.
- Pour in the fat-free milk and stir until everything is well combined.
- Serve the chicken and vegetable mixture over the cooked brown rice.
Dinner in Chris Hemsworth's Thor Diet Plan
Ingredients:
- 3 salmon fillets
- 100g quinoa
- 100g asparagus
- 1 glass of fat-free milk
- yogurt
Instructions:
- Cook the quinoa according to package instructions.
- Cut the asparagus into bite-sized pieces and steam for a few minutes until tender.
- Cook the salmon fillets in a pan with a little bit of oil until fully cooked.
- Serve the salmon fillets with the cooked quinoa and steamed asparagus on the side.
- Enjoy with a glass of fat-free milk and some yogurt on top of the quinoa if desired.
Supper in Chris Hemsworth's Thor Diet Plan
Diet Plan for a Budget-Friendly Thor-like Physique
To achieve a muscular and toned physique like Chris Hemsworth's character in Thor, one does not necessarily need to spend a fortune on expensive supplements and food. According to his personal trainer, Duffy Gaver, Hemsworth's diet was simple yet effective.
Here is the daily meal plan that Hemsworth followed:
- Breakfast:
- 6 egg whites
- 1 cup of oatmeal with berries
- Morning Snack:
- Protein shake
- Fruit (e.g. apple or banana)
- Lunch:
- Grilled chicken breast or fish
- Brown rice or sweet potato
- Green vegetables (e.g. broccoli or asparagus)
- Afternoon Snack:
- Nuts (e.g. almonds or cashews)
- Greek yogurt with honey
- Dinner:
- Sirloin steak or salmon fillet/li>
Brown rice or quinoa
Sautéed vegetables (e.g. spinach or bell peppers)
In addition to these meals, Hemsworth would also consume two boiled eggs and two slices of brown bread before going to bed.
Gaver emphasizes that Hemsworth did not use any performance-enhancing drugs but rather relied on heavy lifting and consuming red meat and protein powder.
This diet plan may seem like a lot of food, but it is budget-friendly and effective for achieving a Thor-like physique.
Additional Resources:
Training Programs of Famous Actors and Athletes
1. Wolverine Workout Program – Get Ripped Like Hugh Jackman in 8 Weeks
The workout program that helped Hugh Jackman transform into Wolverine includes a combination of weight training, cardio, and high-intensity interval training (HIIT). The program focuses on building muscle mass while reducing body fat to achieve a lean and ripped physique.
2. Michael B. Jordan’s ‘Creed Diet &’ Workout Program to Get You Ripped
To prepare for his role in Creed, Michael B. Jordan followed a strict diet plan that included lean protein sources, complex carbohydrates, and healthy fats. His workout routine involved weight training, boxing drills, and plyometric exercises to build strength and endurance.
3. The Rock’s Secret Diet & Training Program To Get You Jacked
Dwayne "The Rock" Johnson's training program consists of six days of weight lifting per week with a focus on specific muscle groups each day. He also follows a strict diet plan that includes multiple meals throughout the day with plenty of protein, vegetables, and healthy fats to fuel his intense workouts.
Tips for Success:
- Consistency is key in any training program.
- Dedication to your goals will help you stay motivated.
- Intensity during workouts is necessary for progress.
- Fall short in any one department, and you may not see the results you desire.
Conclusion: Chris Hemsworth's Workout and Diet Program for Thor
During the transformation program, Chris Hemsworth gained 20 pounds which helped him achieve the desired physique for his role as Thor in the Marvel movies. The program is proven to be effective, but it requires a strong commitment and passion to see it through. Those who are willing to put in the work can expect to see significant results. Share your transformation stories and good luck on your journey!
