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Chris Hemsworth Workout for Thor

The Complete Chris Hemsworth Workout routine

I have already done a successful post on one actor called Chris Evans so I thought staying in tune with first names of Chris I would talk about Chris hemsworths’s workout routine. Thor projected Chris Hemsworth into the limelight and many fitness institutions caught on that this guy has not been very muscular all  his life. Pictures arose of the actor at around 6-12 months prior to filming which showed Chris with a standard physique.

Chris Hemsworth Skinny

Chris Hemsworths workout routine was mainly aimed so that he could pack on a large amount of muscle in a short period of time. The bodyfat percentage was not insanely low however he did manage to build himself a very manly physique. Being a norse God it kind of comes hand in hand.

The routine revolves a lot around shock tactics, this is when you put your body in a constant change of state so that is responds accordingly. I don’t mean make yourself tired etc but put specifically muscles under heavy amounts of strain. The best way to do this is to not have a set split routine. In other workouts you quite often see specific body parts trained on certain days. However providing your nutrition is correct then your body will be able to cope. I certainly recommend you check out the posts i’ve done in the nutrition category of this blog. You need to ensure you get your body into a calorie surplus each day in order to build up new muscle. To do this BMR needs to be calculated etc, this is quite a lengthy explanation so to save time I have included it all in the ebook available for download in the sidebar.

Right so lets get down to the Chris Hemsworth Workout

Day 1 – Chris Hemsworth Thor Workout

Full Body

  • 3×8 Squats
  • 3×8 Deadlifts
  • 3×8 Bench press flat
  • 3×8 Clean
  • 3×8 Over head press

Day 2 – Chris Hemsworth Thor Workout


Day 3 – Chris Hemsworth Thor Workout


  • Incline Bench Press (30degrees) 3×8
  • Flat Dumbell Press 3×8
  • Military Barbell Press 3×8
  • Shrugs 3×8
  • Lateral Raises 3×8
  • Flat bench Flys 3×8

Day 4 – Chris Hemsworth Thor Workout


  • Deadlifts 3×8
  • Weighted Chin ups 3×8
  • Bent over rows 3×8
  • Close grip Pull downs 3×8
  • Barbell Bicep Curl 3×8
  • Seated Incline Bicep Curl 3×8
  • Concentration curl 2×8

Day 5 – Chris Hemsworth Thor Workout

Quads and Abs

  • Squats 3×8
  • Leg Press 3×8
  • Leg Extension 3×8
  • Hanging Leg raises 3×8
  • Incline Weighted Crunches 3×8
  • Oblique Side Raises 2×8
  • Oblique Hanging raises 2×8

Day 6 – Chris Hemsworth Thor Workout


Day 7 – Chris Hemsworth Thor Workout


  • Tricep Cable Push Downs 3×8
  • Behind Head Dumbell Tricep Extension 3×8
  • Close Grip Bench Press 3×8
  • Leg Curl 3×8
  • Lunges 3×8
  • Standing calf raises 3×8
  • Seated calf raises 3×8

Rinse and Repeat

As you can see there is a moderate to low amount of volume however there are plenty of compound exercises throughout the week. You should be lifting to near failure on every 8th rep. If possible you should not drop the weight as you progress on each exercise. If you do this workout for a few weeks you will soon notice the difference and turn into the beast that is Thor.

Chris Hemsworth Workout

To conclude the Chris Hemsworth Workout routine is pretty intense however intensity builds immensity so it is very necessary.

Disclaimer: This workout is not associated with Chris Hemsworth it will merely give you the same results he experienced.


  1. Thank you.

    I really enjoyed the last Chris Hemsworth training plan and I will start this next Monday! Keep up the good work with the site!

  2. starting this today! Hopefully all goes well

  3. If you are going for finest contents like I do, just
    visit this site everyday for the reason that it offers feature contents, thanks

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