Chris Hemsworth Workout Routine & Diet for Abs

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Chris Hemsworth Workout Routine & Diet for Abs

Looking to get ripped like Chris Hemsworth? The Australian actor is best known for his role as Thor in the Marvel Cinematic Universe, and he's definitely not shy about showing off his muscular physique. If you're looking to get in shape like Hemsworth, you'll need to commit to a thor workout program and diet plan. No matter what your fitness level is, this workout program is guaranteed to get you a physique as chiseled as Hemsworth!

Chris Hemsworth's body is the stuff of legend. Chris was always in a good shape even before he was cast as Thor in the Marvel movies. But once he landed the role, he embarked on a rigorous workout regimen and transformed his body into that of a superhero. Through intense training and dieting, he gained muscle and definition, making him look like he could step right out of the comics.

Getting to Know Thor’s Workout

The program was designed by trainer Luke Zocchi. To perfectly fit into the role, Hemsworth would train for up to six hours per day, and he would often start his workouts at 4 am. Hemsworth followed a strict workout regime that consisted of weightlifting, cardio and circuit training. He also made sure to eat a healthy diet that was high in protein and complex carbohydrates.

Even now, years after his first appearance as Thor, Hemsworth remains in amazing shape. Thanks to his workout program and dedication to healthy eating, he continues to impress fans with his physique. Whether you're a fan of the Marvel movies or not, there's no denying that Chris Hemsworth is one seriously jacked guy.

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Add a Little Thorness to Your Workout

Anyone looking to add a little extra thor-ness to their workout routine will be interested in this Chris Hemsworth inspired thor workout program. This full-body routine incorporates many of the exercises that Hemsworth used to get into shape for his role as the Norse god, and is perfect for intermediates who are already comfortable with basic weightlifting movements.

Then add in some cardio workout to help improve your endurance and shed any excess body fat. Finally, round up your routine with circuit training exercises that will help build strength and power. By following this regimen, you can achieve the same results as that of the God of Thunder.

The thor workout program is designed for intermediate lifters. If you're a beginner, then you can start with a lower volume and intensity. As you become more comfortable with the program, you can gradually increase the volume and intensity.

Workout Summary

Main Goal

Build Muscle

Workout Type

Split

Training Level

Intermediate

Program Duration

16 Weeks

Days Per Week

5

Time Per Workout

60-90 Minutes

Equipment Required

Barbell, Bodyweight, Cables, Dumbbells, Machines

Target Gender

Male & Female

Recommended Supps

Whey Protein

Casein Protein

Multivitamin

Fish Oil

Creatine

How to Start

  • Start slow
  • Take days off if you need to
  • Chris had a personal trainer, try to get one for excellent results
  • Chris most likely had no other distractions, keep your distractions as far away as possible
  • Religiously follow the routine
  • Take your workout and diet strictly hand in hand

Day Workout

The thor workout program includes five weight training, cardio, and resistance training days per week. On each of these days, you will be focusing on a different muscle group. Here is a breakdown of the muscle groups and the exercises that you will be doing:

  • Monday: Chest/Back/Abs
  • Tuesday: Legs
  • Wednesday: Abs & Arms
  • Thursday: Chest/Shoulders/Back
  • Friday: Legs & Abs

Monday = Chest/Back/Abs

The chest is home to some of the largest muscles in the body, including the pectoralis major and minor. When these muscles are toned and strong, it can improve your posture and prevent pain in the back and shoulders. At the same time, working on your abs is much more than achieving six pack. The abdominal muscles play an important role in stabilizing the spine and protecting the internal organs.

In order to boost muscle mass and aid recovery, combine the workout with a creatine supplement. DMoose offers an excellent blend of ingredients that are guaranteed to intensify your workout.

Exercise

Sets

Reps

1. Barbell Bench Press

5

12, 12, 10, 8, 6

2. Dumbbell Fly

4

12

3. Bent-Over Row

4

12

4. Hammer Strength Row

4

12

5. Weighted Pullup

5

15, 12, 10, 10, 8

6. Weighted Dips

5

15, 12, 10, 10, 8

7a. Plank

1-3

60 Seconds

7b. Cable Crunch

1-3

12-15

7c. Sit Up

1-3

12-15

7d. Reverse Crunch

1-3

12-15

7e. Hanging Leg Raise

1-3

12-15

7f. Oblique Crunch

1-3

12-15 Each Side

Tuesday = Legs

Strong leg muscles can help protect your joints from injury, and they can also improve your balance and coordination. Furthermore, exercises that work the legs can help increase the circulation in your legs and reduce the risks of developing blood clots.

Exercise

Sets

Reps

1. Barbell Squat

5

10, 8, 8, 6, 4

2. Stiff-Legged Deadlift

4

12

3. Hamstring Curls

3

20

4. Leg Extension

3

20

5. Seated Leg Curl

3

20

Wednesday = Abs & Arms

There are a number of benefits to exercising the arms, including improved circulation, increased muscle definition, and reduced risk of injury. Additionally, exercising the arms can help improve posture and reduce fatigue. Taking whey protein supplement along with the workout would be a great choice as it would push you to lift harder and heavier weights. DMoose is the most reliable choice to opt for. 

Exercise

Sets

Reps

1. Weighted Chin Up

5

15, 12, 10, 10, 8

2. Barbell Curls

3

10

3. Hammer Curls

3

10

4. Cable Tricep Extension

3

10

5. Barbell French Press

3

10

6a. Plank

1-3

60 Seconds

6b. Cable Crunch

1-3

12-15

6c. Sit Up

1-3

12-15

6d. Reverse Crunch

1-3

12-15

6e. Hanging Leg Raise

1-3

12-15

6f. Oblique Crunch

1-3

12-15 Each Side

Thursday = Chest/Shoulders/Back

Strong chest and shoulder muscles help support the spine and prevent injuries. A strong back strengthens the muscles that stabilize the spine and prevent pain in the lower back. A regular upper body workout routine can help improve posture, relieve pain, and increase strength and range of motion.

Exercise

Sets

Reps

1. Barbell Bench Press

5

12, 12, 10, 8, 6

2. Dumbbell Fly

4

12

3. Bent-Over Row

4

12

4. Bent-Over Lateral Raise

3

15

5. Dumbbell Shoulder Press

5

15, 12, 10, 10, 8

6. Lateral Raise

4

12

7. Front Raise

4

12

Friday = Legs & Abs

Regular exercise of your arms and legs help promote circulation and flexibility in these limbs, and this can prevent a whole host of problems later on in life. When you consider the importance of these limbs - they support your entire weight, after all - it makes sense to give them the attention they deserve

Exercise

Sets

Reps

1. Barbell Squat

5

10, 8, 8, 6, 4

2. Stiff-Legged Deadlift

4

12

3. Hamstring Curls

3

20

4. Leg Extension

3

20

5. Seated Leg Curl

3

20

6a. Plank

1-3

60 Seconds

6b. Cable Crunch

1-3

12-15

6c. Sit Up

1-3

12-15

6d. Reverse Crunch

1-3

12-15

6e. Hanging Leg Raise

1-3

12-15

6f. Oblique Crunch

1-3

12-15 Each Side

Chris Hemsworth Thor Inspired Diet

Inspired by the shredded abs, some fans have even tried to emulate Hemsworth’s diet in an attempt to achieve similar results. Hemsworth's trainer, Luke Zocchi, has spoken about the actor's diet in detail, revealing that Hemsworth eats around five or six meals per day. These meals typically consist of protein-rich foods like chicken, fish, eggs, and legumes, as well as plenty of vegetables. While it requires dedication and discipline to stick to such a healthy diet, it's clear that it pays off for Hemsworth in the form of his amazing physique.

Protein

  • Whole eggs
  • Chicken
  • Fish
  • Steak
  • Plant-based protein powder
  • Veal
  • Rabbit
  • Whey protein shakes

Carbs

  • Broccoli, spinach, and other green vegetables
  • Sweet potatoes
  • Brown rice
  • Steel-cut oatmeal
  • Quinoa
  • Berries

Fats

  • Grass fed butter
  • Coconut oil
  • Avocado
  • Nuts

Summary

Overall, Chris Hemsworth's workout routine and diet are very effective in achieving an amazing physique. If you are looking to get shredded abs like Hemsworth, then you should definitely try following his workout routine and diet.

However, it is important to note that such a high level of fitness requires a lot of dedication and discipline. Therefore, if you are not willing to put in the work, then you will be less likely to see the same results as Hemsworth. Nonetheless, even making small changes to your workout routine and diet can have a significant impact on your overall health and fitness levels. So, whatever your goals may be, don't hesitate to give Hemsworth's workout routine and diet a try!

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