The Thor Chris Hemsworth Workout And Bulking Diet

The Thor Chris Hemsworth Workout And Bulking Diet









Chris Hemsworth, the actor playing Thor in the latest Summer movie blockbuster by Marvel Comics, used the following workout routine to help him add 20 pounds of muscle.

This Thor workout is THE actual workout performed by Chris Hemsworth.

The Thor Chris Hemsworth Workout



Chris Hemsworth used a 4 day on, 1 day off training split:

• Day 1 – Chest and Shoulders in the morning. Boxing and Abs in the evening.


• Day 2 – Back and Arms in the morning. Boxing and Abs in the evening.


• Day 3 – Surfing in the morning. Legs in the evening.


• Day 4 – Abs and cardio in the morning. No evening workout.


• Day 5 - OFF

Chest and Shoulders Workout

• Dumbbell Flyes – 3 sets of 12, 10 and 8 reps


• Barbell Bench Press – 3 sets of 12, 10 and 8 reps


• Bent Over Lateral Raise – 3 sets of 15, 12 and 12 reps


• Side Lateral Raise – 3 sets of 15, 12 and 12 reps


• Arnold Press – 3 sets of 12, 10 and 8 reps

Back and Arms Workout

• Chin Ups – 3 sets of 15, 12 and 10 reps


• Deadlift – 3 sets of 10, 8 and 6 reps


• Barbell Curl – 3 sets of 10, 8 and 6 reps


• French Press – 3 sets of 10, 8 and 6 reps

Legs Workout – *Performed as a superset

• Leg Extensions – 3 sets of 10, 8 and 6 reps


• Leg Curls – 3 sets of 10, 8 and 6 reps


• Squats – 3 sets of 10, 8 and 6 reps

Abs Workout – Performed on Days 1,2 and 4

Performed as a circuit. Repeat each circuit three times. Rest in between circuits.

• Plank – 60 second hold


• Side Plank – 60 second hold


• Roman Chair Leg Raise – 20 reps


• Cable Crunch – 20 reps


• Oblique Crunch – 20 reps

Boxing Workout

• Speed Bag – 5 rounds, 3 minutes each.


• Focus Pads – 5 rounds, 3 minutes each.


• Jump Rope – 5 rounds, 3 minutes each.

*Rest in between each round.

The Thor Chris Hemsworth Bulking Diet and Supplement Approach



A main priority for Chris Hemsworth was adding more daily protein. Protein staples for Thor included:

• Steak


• Egg Whites


• Chicken


• Fish

Carbohydrates were based on time of day.

• Potatoes and rice were eaten earlier in the day.


• Broccoli and spinach were eaten at night.

Chris Hemsworth relied on the following supplements:

• Amino Acids prior to his workouts.


• Whey protein post-workout.

via World Class Bodybuilding Forum http://www.worldclassbodybuilding.com/forums/f209/the-thor-chris-hemsworth-workout-and-bulking-diet-135753/