Chris Hemsworth Thor workout

Workouts Max Anderton
6 Nov 2013
thor the dark world

Follow Hollywood star Chris Hemsworth’s Thor workout and get into godlike shape

When Thor, the Norse god of thunder, was adopted as a Marvel Comics hero, the character’s powers – aside from his immortality – were his superhuman strength, speed and durability. So making the leap from page to screen would require someone whose physique was more fitting of a deity than a mortal. Step forward Australian actor Chris Hemsworth, who plays Thor in one of this year’s most eagerly anticipated action movies.
 
‘In the comic strip Thor looks to be around 500lb [227kg], so obviously that wasn’t my goal, but it was very important for me to look the part and be as powerful as strong as I could while still maintaining that element 
of agility,’ Hemsworth tells MF.
 
The sequel to 2011’s £280m smash Thor, subtitled The Dark World, is in cinemas now and sees Hemsworth return in the role of the titular hero. To help him get into superhero shape, Hemsworth recruited the assistance of Michael Knight, director of Michigan-based personal trainers Art of Strength. ‘Chris’s regime was split into two parts,’ says Knight. ‘The first was a bodybuilder-type protocol focused on high-weight, low-rep moves designed to pack on maximum size, while the second was total-body circuits designed to shift his excess fat while maintaining muscle.’
 
Hemsworth admits getting into superhero shape was hard work. ‘The kettlebell routines that Mike put me through were intense, partly because I’d never used them before but also because it’s a heavy combination of cardio and weightlifting,’ says the 30-year-old former Home & Away star. ‘Most of my training previously was geared more around cardio – mainly boxing and Muay Thai, with some elements of weights. I hadn’t experienced kettlebells, but it’s a great way to build functional strength.’

As if Hemsworth’s training wasn’t tough enough, he had to start the programme while filming another movie. ‘When I started working with Chris he was doing 12-hour days on the set of Red Dawn, but he still had the time and energy to train for between 60 and 90 minutes five days a week after his shooting commitments were over,’ says Knight. ‘Above all, he has an amazing work ethic, always pushing himself further and harder. It shows that if you’re prepared to work hard you can get the results you’ve always wanted.’ Hemsworth adds, ‘It was certainly exhausting at times, but I prefer to be training than not. It gives me more energy and I just generally feel better about myself. I feel like I’ve earned that beer at the end of the week.’

Now that Hemsworth has returned to the big screen with Thor: The Dark World he has got back on a protein-heavy diet in order to regain his strong, bulky physique. ‘I basically overfeed on protein and endless amounts of chicken breast and steak and fish and vegetables and brown rice,’ says Hemsworth. If you follow a similarly strict diet and perform Hemsworth's workouts listed below, you too can have a body to rival that of a Greek god.

Thor Workout part 1: eight-week bulking plan

How to do it

  • Week 1 Sets 4 Reps 4-6
  • Week 2 Sets 4 Reps 6-8
  • Week 3 Sets 4 Reps 8-12
  • Week 4 Sets 4 Reps 4-6
  • Repeat for weeks 5-8

Session one: chest and back
- Bench press
- Bent-over row
- Weighted pull-up
- Weighted dip

Session two: legs
- Squat
- Deadlift
- Hamstring curl
 
Session three: arms
- Weighted chin-up
- Close-grip bench press

Thor Workout part two: four-week fat-loss plan

‘Once Chris put on the muscle I needed to get him lean, which meant stripping away any fat he had accumulated during the first phase while maintaining all his newly built muscle,’ says Knight. ‘I did this by getting him to do this total-body circuit based around classic strongman moves, such as log presses, tyre flips, sledgehammers and prowler sprints, as well as circuits 
with kettlebells of varying weights.

‘This got Chris down to his fighting weight of 220lb [100kg] – and as you can see from the pictures, it was all muscle.’ Hemsworth adds that he kept a ‘very close eye’ on his diet. ‘I was eating a lot of clean protein, fruit, vegetables and some carbs, as well as drinking four to five litres of water a day.’
 
Circuit one: Tabata 
(20sec on/10sec off):
- Double kettlebell squats - four rounds
- Eight rounds of snatches - eight rounds
 
Circuit two
- Kettlebell swings - 30sec two-hand, 30sec right-hand-only swings, 30sec left-hand-only swings, 30sec 
alternate swings
- Cleans - 5 right, 5 left, 4 right, 4 left, 3 right, 3 left, 2 right, 2 left, 1 right, 1 left, then back up to 5 each side for a total of 60 reps with no rest
 
Circuit three
- Turkish get-ups - 5min continuous
- Windmill - 5 each side

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Disqus - noscript

Are the "sessions" actual days? Or do you do all three sessions the same day? The article says he worked out 5 days a week so what did he do the other two days if sessions=days?

Yes they are, you would go like this:

Session 1, Session 2, Session 3, Session 1, Session 2, rest, session 3 and so forth

So there is only 72 hrs rest between 2 of the sessions each week? Odd. I guess since your doing low volume (for the strength phase) it is ok??

would i do the circuits straight after each other, or would i be like the sessions for the bodybuilding sessions (day by day)?

What about the diet?, is there any particular diet to follow with each type of workout?

How do you these sessions? one a day?

and the circuits?

wow, i really want to know the time limit for each part for a school assessment. is there a time limit? like for rest?exercise?

Such nonsense about fat loss. Just intermittent fast for 4 weeks and there you go. You dont need to do circuit training, partake in long endurance exercise or even go the paleo route. Fat loss seems to be a mystery to trainers.

You can eat ice cream everyday and still get ripped. Its not the healthiest lifestyle, but it doesnt have anything to do with subcutaneous fat gain. Calories in and calories burned are all that count.

And yes I walk the walk. Been doing this for several years now and am under 10% fat. Easy peasy.

But you do not weigh a 100 kilos -_-

Intermittent fasting doesnt work for everyone it didnt work for me. Clean diet and circuit did though

anyone not see that this is a NORSE god rather than a greek one like the article states..

guys the conclusion is THE TRAINING and good food, no more. Give the max every time you do excersice, sleep and eat vegetables, meat, cereals, eggs, fruits and water.

I'm rather new to organized workouts. When it says to do 4 sets does that mean do each move in a session once then repeat 4 times? and the same amount of reps for each move?

Awesome workouts, especially the cardio. How many days a week did he do that one? I apologize if I missed it.

But he's saying tha he has five-days a week workout plan, not six

Rest depends on intensity and genetics. If you find you are not increasing strength with resting 2-3 days, then rest 3-4, etc. Increasing intensity = increasing rest and vice-versa. I am a DPT and I use this in my prescription.

This workout is very easy..... I mean two exercises on arm day? No shoulder exercises? I realize shoulders will be hit on chest and back day, but not completely.

It actually says, "to rival that of a Greek god", not that Thor IS a Greek god, if you wanna be picky. Plus, it starts the article saying "Thor, the Norse god of thunder".

I can confirm, this is the Thor workout. The diet consists of as much grams of protein per goal. If you are aiming to be 220 pounds, you must consume at least 220 grams of protein per day. The diet of this workout will wreak havoc on your kidneys, which is why you have to set your goals. No more than 12 weeks at a time. Diet is fish, meat, beans, sweet potatoes, some quinoa, soy.

Honestly, stronglifts 5x5 will get you built faster. But if you are deadset on this:
Day 1: chest/back 2 off 3 leggs 4 off 5 arms 6 off 7off

usually 2 minutes is a bodybuilding standar, up to 5 when you are lifting really heavy.

Did you try intermittent fasting + clean diet?
Superb results for me. And i do NOT have the genes for it.

What's the source of the protein calculation? never heard that before.
On the other hand, recent discoveries shows that you do need proteins when building muscles, of course....But, you do not need as much as the fitness industry want you to think. This is a money driven world and if they can earn some extra bucks by telling people they need to buy a shitload of protein....they will.
o.8-1 x your weight in pounds is what you need to build muscles.
Source: Jason ferruggia

Well when I tried it I ate as clean as I do now. I tried IF for 6 months. I got skinny but lost a lot of muscle as well. Im a powerlifter so it wasnt my lifting that was an issue. Now I dont really diet I just eat clean lift heavy and get in good conditioning and im fine

Ok. Interesting. But like you said. We are all different.
When i followed the Leangain principle and did IF for 6 months. Which means lifting heavy at the same time as you are fasting for 16 hours per day.
I lost A lot of body fat, and enhanced my muscles. However....my goal was to do just that. Enhance the existing muscles by losing body fat. I also like to mention that i increased my personal best in all of the excersizes i was performing.

I read in another article that he did each dad after the other and took one day off then started over. So it would be day 1: chest and back, day 2 legs, day 3 arms, day 4 off, day 5 chest and back, day 6 legs, day 7 arms, day 8 off...etc.. and with his constant eating and huge caloric intake that makes sense.

Norse god.

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